In recent times, the world has faced an unexpected shutdown due to the sudden attack of COVID-19. Human existence is now in grave danger. The rapid proliferation and outbreak of the virus has caused a serious concern. Though the exact nature and type of the virus is yet to be discovered but we need to strengthen our immune system. The high increase in death rates and global survey have come with this fact that the virus is fatal for those with weak immunity. Precautionary measures in this crucial moment are appreciable as the remedy is yet to be discovered. Let’s find how to boost your immune system to fight against the coronavirus?
How to Boost your immunity
Food plays the most important role to boost our immune system. Like proteins, essential nutrients are the building blocks of immunity. So it’s necessary to plan our regular diet accordingly.
Roles of Nutrients
• Vitamin C & Vitamin E
Better known as Ascorbic acid, Vitamin C is essential to keep us strong and fight against infection. Vitamin C produces specialised cells including phagocytes, lymphocytes and neutrophils. While combating against an infection our body meets with oxidative stress. This stress results in the formation of free radicals that damage cell membranes causing leak out of cell sap and particles. This may cause inflammation. Both Vitamin C and E give protection against this oxidative stress.
Lemons, oranges, papaya, kiwi are good sources of Vitamin C.
• Vitamin A
Vitamin A acts like an army academy. They help to form antibodies. These antibodies are like soldiers which provide protection to our bodies against any sudden attack of foreign particles causing infection. They neutralise harmful pathogens.
Egg yolks, oily fishes, cheese whole grains, legumes are reliable sources of Vitamin A. Remember this point while planning your diet.
• Vitamin B Complex
This group, especially B6, B9 and B12 also work for hand in hands with Vitamin C and E for safeguarding our immune system. In fact, they are the primary ones to respond against any effects of the pathogen. They trigger up the cells that cause apoptosis.
Leafy green vegetables, cereals, fruits, nuts, fishes are very good resources.
• Vitamin D
Vitamin D also has protective measures. Sunlight is a good source of this particular type. But other than this, fishes, eggs, margarine and milk have Vitamin D. People suffering from Vitamin D deficiency are advised for supplements. Supplements help to fight against respiratory disorders.
• Micro Nutrients
Iron and Zinc are the most important protagonists among micronutrients that are an indispensable part of our diet.
Iron apart from giving protection against pathogens by enhancing the free radicals also helps in the regulation of enzyme actions. Zinc acts as an antioxidant and is also helpful for the reduction of oxidative stress.
Cereals, legumes, meat, fish are the suggested food resources.
Now that we are done with food, we have another major important factor to consider. This factor happens to be sleep. Yes, you heard it right. Managing good hours of sleep in a day is very important. Sleep helps to produce good proportions of cytokines. Lesser number of cytokines gradually weakens your immune system as they help us to fight against infection. The functioning of cytokines occurs while your body is in a state of complete rest.
Hence, make sure to have healthy food and sound sleep daily. You have to take precautions and keep your body fit to keep yourself away from COVID 19 attack.