Building resistance is important for the body to prevent and fight disease. Which supplements should I take and how safe are they for people with COVID-19?
There are important relationships between nutritional status and immune health, risk of infection, and ability to recover from disease.
Malnutrition is associated with inflammation and oxidative stress, which can impair immune health. Both inflammation and oxidative stress increase when you have COVID-19.
COVID-19 can negatively impact nutritional status as it reduces appetite and limits access to nutritious food during quarantine, but also increases the body’s needs. body you. Nutrients like vitamin D…
If you have COVID-19, diet and nutrition can help support your body’s immune health, especially if you consume foods with antioxidant and anti-inflammatory properties.
Below are key nutrients, foods, and nutritional practices that can benefit someone with or recovering from COVID-19.
1. Vitamin D helps boost immunity
Vitamin D is the most commonly discussed nutrient among nutritionists for managing COVID-19. Studies have shown that this fat-soluble vitamin and hormone has anti-inflammatory effects by preventing an overactive immune system.
Where can I buy vitamin D?
On average, people produce about 80% of vitamin D when their skin is exposed to sunlight (ultraviolet rays), with another 20% coming from diet.
Here are seven foods rich in vitamin D, and how much of each:
Cod liver oil: 170% of the Daily Value (DV) per 1 tablespoon (13.6 g)
– Herring: 27% DV per 100g Egg Yolk: 27% DV per 100g
– Sardines: 24% DV per 100g Canned Tuna: 34% DV per 100g
– Salmon, wild caught or farmed: 66% DV per 100g
– Fortified Orange Juice: 25% DV per 100g
Wild mushrooms are also a good source of vitamin D.
2. Carotenoids and Vitamin A
Carotenoids are antioxidants that occur naturally in some brightly colored (red, green, yellow, and orange) algae, bacteria, fungi, plants, fruits, and vegetables. into your diet.
Where can I buy vitamin A?
Dark green leafy vegetables and offal, especially liver, are good sources of vitamin A.
Here are eight foods rich in vitamin A and their %DV per 100 grams:
– Beef Liver: 552% DV
– Chicken Liver: 327% DV
– Mackerel: 24% DV
– Goat Cheese: 54% DV
– Cooked sweet potatoes: 87% DV
– Raw carrots: 93% DV
– Raw Spinach: 31% DV
3. Zinc
Zinc deficiency is associated with increased risk of infection and poorer prognosis in COVID-19 patients. Zinc is considered one of the most important minerals. Studies have shown that its antioxidant and anti-inflammatory properties can reduce the risk of heart disease, support eye health, and are essential for immune health.
Where can I buy zinc?
Here are 7 foods rich in zinc and their %DV per 100 grams:
Ground Beef: 41% DV Dark Chocolate (70–85% Cocoa): 30% DV Canned Seafood: 73% DV Cashews: 53% DV Hemp Seeds: 90% DV Pumpkin Seeds: 71% DV Sprouted Raw Lentils: 14% DV
4. Omega-3 Fatty Acids
These omega-3 fats, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), may improve recovery in COVID-19 patients. However, further human studies are needed before healthcare professionals can recommend it for this purpose.
Where can I buy Omega-3?
Here are eight foods rich in omega-3 fatty acids and the amount of omega-3 in each. Note that they contain different types of omega-3s:
– Chia seeds: 6 grams per 100 grams
– Dry roasted soybeans: 1.4g/100g
– Canned sardines: 498 mg per 100 g
Cod liver oil: 935 mg per tablespoon
– Mackerel: 159 mg per 100 g
– Flaxseed: 23 g per 100 g
– Walnuts: 9 grams per 100 grams
– Salmon: 113 mg per 100 g
Note that many foods rich in omega-3 fats are also good sources of vitamin D.
5. Vitamin C
Vitamin C is an antioxidant vitamin that supports immune health in people of all ages.
Where can I buy vitamin C?
Here are 8 foods that are naturally rich in vitamin C and their %DV per 100 grams:
Guava 253% DV Cherry: 1.867% DV Kiwi: 103% DV Cauliflower: 54% DV Canned Tomato: 14% DV Peeled Potato: 13% DV Red Pepper: 142% DV Raw Papaya: 68% DV
COVID-19 negatively affects nutritional status, and a healthy immune system is essential to reduce the risk of infection and support recovery.
