OUR immune system is our body's natural defence mechanism, and its role is to keep our body healthy to better fend off infections. A healthy immune system is supported by nutrients such as protein, vitamins A, C, E and zinc. We get these nutrients naturally from whole foods that we eat regularly.
But don't go running off to your pharmacy to look for the solution in a bottle – thinking that more is better than less. Bulking up on dietary supplements alone to get mega doses of these nutrients is not beneficial. There's no evidence to say that high doses of these nutrients can boost your immunity.
The good thing about having a balanced diet is that you also get the other supporting nutrients from food such as copper, folate, selenium and iron, which all play a role in your overall good health.
Our immunity is a subject of interest during this Covid-19 pandemic. I see all kinds of unscrupulous online marketing and clickbait headlines on nutritional supplements and home remedies that are touted to be a cure for the virus. There is no such nutritional cure so please do not fall for any of these baseless gimmicks and claims.
Our Ministry of Health's strict advisory to stay home and to practise social distancing to limit our exposure to others, washing our hands, sanitising and wearing masks is our best defence against this pandemic at this point in time.
NOURISHING FOOD
So to support your immune system, make sure that your daily meals include generous portions of these nutrients to give your body the nourishment it needs now:
Protein and zinc are the building blocks of healthy cells and healing. It is abundant in lean meat, seafood, poultry and eggs. But don't forget that you also get protein from beans, peas, taufu, soya beans, nuts, seeds and dairy (milk, cheese, yogurt). Seems easy enough to get your protein right?
But for people who are strict vegans (who only eat plant-based foods) or the elderly with chewing difficulty, they can easily fall short. So do plan your protein foods properly to ensure you don't miss out.
Vitamin A is an important vitamin to keep the tissue lining of the skin, mouth, stomach, intestines and respiratory system healthy. This in turn strengthens their immune barrier capabilities. Vitamin A rich fruits and vegetables are yellow or orange in colour such as carrots, pumpkin, mango, papaya, sweet potato, capsicum and corn. Egg yolk also contains vitamin A.
CHOOSE FRUITS AND VEGETABLES
Vitamin C aids in the formation of antibodies, which is the immune system's "working soldiers". Fruits and vegetables are naturally good sources of Vitamin C.
Choose papaya, pineapple, guava, tomatoes, capsicum, leafy greens, tomatoes, to name a few. Aim to eat a minimum of at least 2 servings of fruit and 3 servings of vegetables each day. Always make sure that at least half your plate is filled with vegetables and fruit.
Vitamin E is a vitamin that dissolves in fat, and it is a component needed for healthy cells to support our immune function. Hence, foods that are rich in vitamin E are those that contain natural oil, such as nuts and nut butters and seeds.
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