Some studies state that the corona virus attacks people with lowered immunity. Most of the vitamins and minerals that we need to aid the immune system are found in the fruits and vegetables at the local supermarket!

The COVID 19 outbreak has certainly given us all time for introspection -to look at the quality of our lives and how little we really bother about taking care of ourselves. While  ‘self-preservation’ is an innate instinct for all living beings, we humans have forgotten that healthy living is the best way to achieve that goal. However, with multiple lockdowns and the lack of a COVID 19 cure, we are now forced to think beyond our mundane routine.

What precautions can one take to keep COVID 19 at bay?

    Wearing a mask always while interacting with people outside your home to ensure that you are protected from infection borne in the breath droplets of a person with unknown COVID status.

     Disinfect your surroundings to ensure that you are safe from fomites like contaminated inanimate objects such as doorknobs, railings,tabletops, elevator buttons, et cetera.

   Sanitize your hands often by using regular soap and water while at home and you may carry a sanitizer while traveling outside, consciously reduce the hand-face interactions as much as possible.

     Practice physical distance while interaction with other person for at least 6feet from yourself.

How to boost the quality of life to shield one from COVID 19?

Vitamins and minerals that we need to aid the immune system are found in the fruits and vegetables at your local supermarket

Medical researchers are working night and day to find a cure to COVID 19. In the meantime, it is every individual’s responsibility to live a healthy life and stay strong to fend off the coronavirus. Some studies state that the virus attacks people with lowered immunity. This means one must go all out to boost immunity bystrengthening and supporting the immune system. This does not mean you have to pop multivitamins. Most of the vitamins and minerals that we need to aid the immune system are found in the fruits and vegetables at your local supermarket! Learning what you need to have and coming up with a balanced diet plan is the next step.

Your Immunity Boosting Vitamins and Minerals

Vitamin C |  Vitamin B| Vitamin E | Vitamin A | Vitamin D

Zinc | Selenium | Iron | Folic Acid

Food rich in the Immunity Boosting Vitamins & Minerals

Vitamin C – We are all aware of Vitamin C playing a crucial part in improving one’s immunity. Citrus fruits are the best sources of Vitamin C. Spinach, Kale, Papaya, Strawberry and Bell-peppers are also rich in Vitamins C.

Vitamin B – Natural sources for Vitamin B include Brown rice, millets, red meat, poultry, beans, lentils, sunflower seeds,almonds, broccoli, spinach, citrus fruits, avocado, banana, milk, and cheese.

Vitamin E – Almonds, peanuts, hazelnuts, broccoli,and spinach should be on your diet if you want to up your Vitamin E levels.

Vitamin A – Carrots, sweet potato, cantaloupe, and pumpkin are great sources of carotenoids that upon consumption are turned into Vitamin A and have an antioxidant impact on the body.

Vitamin D – Milk, yoghurt, orange juice, mackerel,salmon, tuna, and sardines are all good sources of Vitamin D. However, if you have a deficiency it is tough to replenish Vitamin D through diet alone. Consult your doctor for a good Vitamin D supplement.

Zinc – Red meat (beef, lamb, pork) and Shellfish (oyster, crab, shrimp) are great natural sources of zinc. For the vegetarian, the choices are pumpkin seeds, sesame seeds, chickpeas, milk, cheese, peanuts, cashews, and almonds.

Selenium – Yellowfin Tuna, Oysters, Chicken and Beef are good sources of selenium, as are brazil nuts, goat milk, mushrooms, sunflower seeds, brown-rice and cottage cheese.

Iron – Leafy greens, legumes, nuts, seeds, dried tomatoes, oats, quinoa, coconut milk, dark chocolate and spinach are good sources of Iron. For non-vegetarians including organ parts, especially the liver, will give you an iron boost.

Folic Acid – To get a dose of Folic acid into your diet pick from beans, lentils, peas, asparagus, spinach, eggs, beets, oranges, lemons, brussel sprouts, almonds, flax seed, bananas and avocado.

The immune system is the body’s defence force, taking on infections and putting them out. Research has proved that those with lower immunity are more susceptible to disease than those with a healthy immune system. As we await a cure for COVID our best bet is to nourish our body with healthy food that aids the functioning of the immune system. While this may not be a definitive way out, a healthy diet and a strong immune system is a strong line of defence.

References

https://www.healthline.com/health/selenium-foods#eggs

https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid#13.-Bananas

https://www.redbookmag.com/body/healthy-eating/g22812772/folic-acid-foods/

https://www.healthline.com/nutrition/iron-rich-plant-foods#section7

https://www.healthline.com/nutrition/healthy-iron-rich-foods#3.-Liver-and-other-organ-meats

https://www.healthline.com/nutrition/best-foods-high-in-zinc#section6

https://www.healthxchange.sg/food-nutrition/food-tips/vitamin-b-best-food-sources-signs-deficiency

https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/

https://www.myfooddata.com/articles/foods-high-in-selenium.php

https://takecareof.com/articles/what-vitamins-supplements-help-immune-system

https://medlineplus.gov/ency/article/002406.htm

https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system