As the saying goes, “prevention is better than cure”. The same saying is relevant now more than ever in this time of pandemic. While we are hoping for Covid-19 vaccine to arrive as soon as possible, it is not a bad idea to protect ourselves in the best way we can while waiting.

Many depend on the availability of medicines in the market to cure almost all illnesses we know. However, there are way more benefits when these illnesses are prevented. One very important measure is through proper nutrition. Although, some nutrients play a bigger role in one’s immunity than others.

Vitamins A, B6, B12, C, E, and D, zinc, iron, selenium, copper, folate, protein, EPA and DHA [1,2] are noted as important nutrients for an effective immune response to prevent infection and other illnesses wherein they specific roles in different stages of the body’s immune response [2]. These nutrients act as antioxidants which protect immune cells, produce and develop immune cells and prevent inflammation in the body [1].

These nutrients are found in protein-rich foods, and many varieties of fruits and vegetables. Vitamins B6, B12, C and D, minerals zinc, iron, and selenium, and protein are found in animal products such as meat, fish and shellfish while EPA and DHA are more in salmon, sardines and mackerel. Minerals iron, copper and folate are found in lentils [1]. Vitamin A is rich in squash, carrots, and sweet potatoes. Citrus fruits and peppers are foods rich in Vitamin C; avocados and sunflower oil are sources of Vitamin E. So, make sure to include those on your plate.

While there are key nutrients that function in immunity, it is best to have a well balanced diet incorporating all the necessary nutrients in our body by consuming a wide variety of foods all in moderation. To maximize our body’s defense against diseases, we should also avoid smoking and alcohol intake, have complete sleep and rest, avoid stress, exercise regularly and keep ourselves clean to support a healthy immune system.

PNC Nadela/OIC NPC Flores

References:

[1]  Linus Pauling Institute. (n.d.). Nutrition and the Immune System. https://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/lpi-immunity-infographic.pdf

[2] Harvard School of Public Health. (n.d.). Nutrition and Immunity. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/