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How To Boost Your Immunity To Protect Yourself Against Covid-19 Infection

This has been an important question lately that everyone is seeking to boost their immunity against corona viral infection

This may not prevent being infected against corona, but definitely will decrease the critical effect.

It’s important to know that there’s currently no cure for COVID-19 and there’s only preventive measures such as physical or social distancing, and proper hygiene practices, that’s why we need to enhance our immune system to fight against corona.

Vitamin-D

Vitamin D is suggested to be essential for your immunity, you will need a daily dose of 25-50 micro grams ( 1000-4000 IU per day) to boost your immunity, in order to both decrease incidence of getting a corona infection, and in case you got infected, it will help your immunity fight against it.

Having healthy levels of vitamin D, as well as taking a vitamin D supplement, helps keeping your immune system healthy and may protect against respiratory illnesses in general.

Why?

Vitamin-D plays a critical role in promoting immune response. It has both anti-inflammatory and immune-regulatory characters and is essential for the activation of immune system defenses

It’s known to enhance the immune cells, including T-cells and macrophages that fight against pathogens.

Where to get Vitamin-D?

  • Exposure to sun, to help your skin activate Vitamin-D
  • Fortified Food with Vitamin-D like: Some Dairy products, Cereals, Soy Milk
  • Half a cup (78 grams) of these foods can provide 54–136 IU
  • Vitamin-D supplements: 10 or 25 micrograms pills
  • Fatty fish; like Tuna, Mackerel, and salmon
  • Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average.
  • Canned light tuna packs up to 268 IU of vitamin D in a 3.5-ounce (100-gram) serving.
  • Herring and Sardines: Herring contains 216 IU of vitamin D per 3.5-ounce (100-gram) serving.
  • Cod liver oil: It contains 448 IU of vitamin D per teaspoon (4.9 ml)
  • Egg yolk: It contains only about 37 IU of vitamin D per yolk. However, eggs vitamin-D-enriched feed contain much higher levels.
  • Mushrooms: Mushrooms can only synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D. These mushrooms provide 130–450 IU of vitamin D2 per 3.5 ounces (100 grams).
  • Orange Juice: One cup (237ml) of fortified orange juice with breakfast will give you 100 IU of vitamin-D

Vitamin-C

You are probably aware of vitamin C’s connection to the immune system and how it boosts your immunity.

Why?

Vitamin-C is a potent antioxidant and a cofactor for a family of biosynthetic and gene regulatory enzymes.

It supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress. Vitamin C accumulates in phagocytic cells, enhancing chemo-taxis, phagocytes, generation of reactive oxygen species, and ultimately microbial killing.

It is also needed for apoptosis and clearance of the spent neutrophils from sites of infection by macrophages, thereby decreasing potential tissue damage.

High dose IV vitamin C has been used in China to help improve lung function in people with COVID-19. Its effectiveness is still being tested.

Where to get Vitamin-C?

  • Vitamin-C supplements: Most vitamin C supplements provide a daily dose of 250–1,000 mg. Be sure to read the packaging and take only the recommended dose to avoid complications, don’t exceed 2000 mg daily.
  • Kakadu Plums: It’s the richest source as it contain up to 5,300 mg of vitamin C per 100 grams.
  • Acerola Cherries (Malpighia emarginata): Just ½ cup (49 grams) delivers 822 mg of vitamin C.
  • Rose Hips: Rose hips provide 426 mg of vitamin C per 100 grams.
  • Chili peppers: Green chili peppers contain 242 mg of vitamin C per 100 grams.
  • Guavas: This tropical fruits contain 228 mg of vitamin C per 100 grams.
  • Sweet yellow peppers: It contains 183 mg per 100 grams.
  • Thyme: It’s a very healthy herb contains 160 mg per 100 grams.
  • Parsley: Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C
  • Mustard Spinach: One cup of raw chopped mustard spinach equals 195 mg of vitamin C
  • Kiwis: One medium kiwi packs 71 mg of vitamin C
  • Broccoli: ½ cup of cooked broccoli equals 51 mg of vitamin C
  • Brussels Sprouts: ½ cup of cooked Brussels equals 49 mg of vitamin C
  • Lemons: One whole raw lemon, including its peel, provides 83 mg of vitamin C
  • Oranges: One medium-sized orange provides 70 mg of vitamin C

Those were the richest food sources of Vitamin-C which you need to utilize during this period of Corona-Pandemic to boost your immunity against such an infection.

Sun-Exposure

As we all know, sun exposure is very essential by many means to our immunity,

Including activation of vitamin-D which as discussed above, essential to boost your immunity.

As well as, researchers have found that sunlight energizes T cells that play a central role in human immunity.

But you need to be cautious, only moderate sun exposure for 20-30 minutes a day.

 

Vitamin-A

Go colorful!

Foods that are high in colorful compounds called carotenoids — carrots, sweet potatoes, pumpkin, cantaloupe and squash — are all great options.

The body turns these carotenoids into vitamin A, and they have an antioxidant effect to help strengthen the immune system against infection.

 

Vitamin-E

Nowadays, it is used in many Quarantine Hospitals to boost the patient’s immunity against corona.

Why?

In the body, it acts as an antioxidant, Protecting the cells from the damage caused by oxidants or free radicals.

It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions.

For adult we need 15 mg vitamin-D per day.

Where to get Vitamin-E?

  • Vitamin-E supplements: If using once-daily multivitamin-mineral supplements: mostly they provide about 13.5 mg of vitamin E. Whereas vitamin E-only supplements commonly contain 67 mg or more. And as a food source, it’s wieldy present in Nuts, seeds, and Nut oils, so make sure to include those in your daily diet.
  • Wheat germ oil: 1 tablespoon: 20 mg. So try to include those more while cooking food.
  • Sunflower seeds: 1 ounce: 10 mg
  • Almonds: 1 ounce: 7.3 mg
  • Hazelnut oil: 1 ounce: 10 mg
  • Sunflower oil: 1 tablespoon: 5.6 mg
  • Almond oil: 1 tablespoon: 5.3 mg
  • Hazelnuts: 1 ounce: 4.3 mg
  • Avocado: Half a fruit: 2.1 mg
  • Rainbow Trout: 1 fillet: 2.0 mg
  • Red Sweet Pepper (raw): 1 medium pepper: 1.9 mg
  • Mango: Half a fruit: 1.5 mg

And there’s a wide variety of other fruits that contain vitamin E would help boosting your immunity.

Meal Planning:

You have to plan your meal to include those highly nutritive foods that aids in boosting your immune system.

  • Citrus fruits; Oranges, lemons, grapefruits, lemons
  • Eat more vegetables and fruits
  • Poultry soap
  • Red bell pepper
  • Chill peppers
  • Yellow sweet peppers
  • Nuts, Seeds and Nut oils
  • Broccoli
  • Spinach
  • Yogurt
  • Garlic
  • Ginger
  • Fortified food with Vitamin A,E,C and D

 

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