by Nutritionist and Journalist, Mary Thomas, Diversity Magazine Asian Correspondent
Hippocrates, the founder of the concept of food as medicine stated, “if we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to good health.”
The new Coronavirus (COVID-19) pandemic is unprecedented. While economies and stock markets spiral downwards, the WHO has recommended social distancing as have many governments including our own. Schools and offices are closed with a shift towards telecommuting and e-classrooms. NGOs, government, banks, and groceries are still on. Employment is on a downward spiral especially in Alberta, Canada, as oil sees no redemption. Toilet paper has been flying off the shelves, yet people don’t seem cognizant of the impact of good nutrition to keep the virus at bay. Though none of us can completely eliminate our risk of getting COVID-19, we can eat as healthy as possible. The virus may last in the air for hours and on surfaces for nearly days. Carry wipes to disinfect any surfaces you might touch like gas station pumps, grocery carts, cell phones, ATM machines etc.
If we do catch COVID-19, our immune system is responsible for fighting it. Micronutrients essential to fight infection include; vitamins A, B, C, D, and E, and the minerals iron, selenium, and zinc.
1. Vitamin A
Vitamin A maintains the structure of the cells in the skin, respiratory tract, and the gut. This forms our body’s first line of defence. It also helps make antibodies which neutralise the pathogens causing infection. Vitamin A is found in oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains, and legumes. Beta-carotene is found in leafy green vegetables and yellow and orange vegetables like pumpkin and carrots.
2. B vitamins
B vitamins, particularly B6, B9, and B12, contribute to the body’s first response once it has recognised a pathogen. B vitamins influence the production and activity of “natural killer” cells, which cause apoptosis, infected cells “implode” and die out. Fish, cereals, legumes, green leafy vegetables, fruit, nuts; fish, chicken, and meat are good sources of B6. B9 (folic acid) is abundant in green leafy vegetables, legumes, nuts, and seeds. B12 (cyanocobalamin) is found in animal products, including eggs, meat, and dairy.
3. Vitamins C and E
While fighting an infection, our bodies experience oxidative stress producing free radicals that can pierce cell walls, causing the contents to leak into tissues and exacerbating inflammation. Vitamin C and E help protect cells from oxidative stress. Vitamin C also helps clean up this cellular mess by producing specialised cells to mount an immune response, including neutrophils, lymphocytes, and phagocytes. Good sources of vitamin C include oranges, lemons, limes, berries, kiwifruit, broccoli, tomatoes and capsicum. Vitamin E is found in nuts, green leafy vegetables, and vegetables oils.
4. Vitamin D
Some immune cells need vitamin D to help destroy pathogens that cause infection. Although sun exposure allows the body to produce vitamin D, food sources including eggs, fish etc are good sources. Most people need just a few minutes outdoors most days. A review of 25 studies found vitamin D supplements can help protect against acute respiratory infections, particularly among those who are deficient.
5. Iron, zinc, selenium
Iron, zinc, and selenium are crucial for immune cell growth, among other functions. Iron helps kill pathogens by increasing the number of free radicals that can destroy them. It also regulates enzyme reactions essential for immune cells to recognise and target pathogens. Whole grain foods would be the go-to. Zinc helps maintain the integrity of the skin and mucous membranes. Zinc and selenium also act as antioxidants, helping mop up some of the damage caused by oxidative stress. Iron is found in meat, chicken, fish, legumes, and whole grains. Zinc is found in oysters and other seafood, meat, chicken, dried beans and nuts. Nuts (especially Brazil nuts), meat, cereals, and mushrooms are good food sources of selenium.
Keeping the gut microbiome balanced is another prerequisite for immunity. Maintain a good intake of fermented foods and yogurt in your daily diet.
Focus on consuming a variety of natural foods within each food group to boost your intake of vitamins and minerals. And beyond diet, there are other measures you can take to stay as healthy as possible in the face of coronavirus.
Hydration, exercise, and sleep are equally imperative. De-stress with music, online parties, and video chats with friends and family. Redeem the laughter and the mirth even with the lack of proximity. Stop smoking to improve your lung’s ability to fight infection, perform moderate intensity exercise like brisk walking, get enough sleep, practice social distancing, wash your hands with soap regularly, avoid touching your mouth or nose, appropriate cough and sneeze etiquette and practice good food hygiene to keep your immune function sharp to take on viruses and infections.
