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Nutrition advice for adults during Covid-19 outbreak (boost immunity)
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Friday, 11 September, 2020, 08 : 00 AM [IST]
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Payal
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Maintaining a robust immune system can be challenging in today’s world. With hectic schedules, eating on the go, unavoidable exposure to microbes, infectious and toxins and the relentless stresses of everyday life, it’s so many of us constantly feel run down and vulnerable to every little thing that goes around. It is critical to keep your immune system strong and healthy.
How does the immune system work?
The immune system is one of the most complex bodily systems, made up of a network of cells, molecules, tissues and organs all working together to protect the body. Human body possesses many elements in order to protect itself, in the simplest term; the outer creatine layer on the skin is one of them. Even it is known that each year in the world million’s children die because of infections caused by malnutrition due to breakdown in immune system.
There are many factors that affect immune system functions, one of depend on proper nutrients and a healthy here to keep our defences strong. Proper nutrition and hydration are vital. People who eat a well-balanced diet tend to be healthier with stronger immune system and lower the risk of chronic illness and infection diseases. So some autoimmune nutritional therapist says that it is very important that our immune system is extremely strong in order to protect itself infectious agents.
Healthy living means healthy nutrition and getting your essential nutrients
Now the question is how to improve immunity?
Simply put, you cannot ‘boost’ your immune system through diet, and no specific food or supplement will prevent you catching Coronavirus. Good hygiene practice remains the best means of avoiding infection.
There are many nutrients that are involved with the normal functioning of the immune system, which is why maintaining a healthy balanced diet is the best way to support immune function. Important nutrients for effective immune function are:
Protein–Your immune system has some “special forces” in the form of white blood cells. These cells produce specialised protein called antibodies that seek out and destroy invading viruses and bacteria. Since antibodies are proteins, you need adequate protein in the diet to ensure,
You will be able to manufacture the antibodies yours body needs.
Healthy protein foods, like fish, poultry, lean meats, soy foods and low- fat dairy products provide the building blocks that your body needs to make these specialised proteins.
Vitamins & Minerals-Eat fruit and vegetables from a rainbow of different colours. Did you know that each colour provides you with a different array of nutrients?? That’s right! Studies suggest that deficiencies in any number of vitamins, especially A, D, C and the mineral, zinc can make you more susceptible to whatever bug in the air. The best way to stay healthy and keep your immune system in full force is to eat a nutritious diet of whole, plant- based food and limit processed food. Load up on spinach, kale, carrot and sweet potato for Vitamin A, oranges, grapefruit, berries, and apple for Vitamin C, sunshine for Vitamin D, and nuts and chicken for Zinc (mineral).
We have heard ‘Eat apple a day, Keep the doctor away’’ this is true that eating a diet that is high in fibre and antioxidant (fruits & vegetables) and has enough protein help to keep your immune system properly.
Exercise- Regular exercise is one of the pillars of healthy living. Beneficial for your mood, weight management, cardiovascular health, lower blood pressure and moderate exercise also boost immunity function by improving antibody response to infections, and it could be that exercise improves lower stress hormones (cortisol), it’s probably worth investing 35-45 minutes several times each week to keep your immune response strong.
Avoid Eating Outside- Eat at home to reduce your rate of contact with other people and lower your chance of being exposed to Covid-19.
Counselling and Psychosocial Support- While proper nutrition and hydration improve health and immunity, they are not magic bullets. People living with chronic illness who have suspected or confirmed Covid-19 may need support with their mental health and diet to ensure they keep in good health. Seek counselling and psychosocial support from appropriately trained health care professionals.
(The author is a dietician)
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