The coronavirus pandemic has highlighted the importance of health and vitamins for individuals. People are realizing that they cannot take matters like health for granted. Thus, now individuals are eager to get nutrient-rich healthy lifestyle and diet to become overall well.
People are eating foods that boost the immune system to protect themselves and their loved ones from infections and diseases. Nicole Avena is a Ph.D. holder and nutrition expert. She shares five tips that can enable tip-followers to avoid any infection.
Moreover, these tips boost immune system efficiency due to which individuals can fight against germs quickly and effectively. Thus, enabling you to stay fit this winter and encourage you to adopt healthy habits.
ALSO READ: Vitamin-D Deficiency May Lead To COVID-19
Citrus Vitamin C For Health
Vitamin C, or ascorbic acid, is a water-soluble vitamin found in citrus fruits, berries, carrots, and other vegetables. The recommended dose of vitamin C is between 1 and 2 grams. Vitamin C is essential for health as it enables the body to fight against viruses and treats the common cold. It acts as an antioxidant, which allows the controlling of free-radical toxicity in white blood cells.
According to Avena, the anti-oxidant properties of vitamin C protect the immune system. The antioxidant binds with the outer side of the cells and forms a covering that protects the cell from pathogens and environmental pollutants. Thus, protecting the cells from any destruction.
Spending Time Under The Sun, Or Vitamin D Supplement Intake
According to Avena, vitamin D is essential for bone growth, calcium absorption, and decreasing inflammation. Moreover, it protects against common colds. However, Avena highlights that few food items contain vitamin D, and getting a sufficient amount of the vitamin becomes a problem.
You can walk under the sun for 10 to 30 minutes or take a sunbath to naturally get vitamin D. Vitamin D supplements are also available in the market, or you can have salmon, dairy products, and cereals fortified with vitamin D.
Zinc For Living
Although zinc is a micro-nutrient and is a small amount is sufficient for fulfilling the body requirements. But if that small amount is not part of your daily intake, then it can cause many pathological conditions.
According to Brittany Busse, MD, vitamin C, and zinc are cofactors that enable the immune system to work effectively. Without sufficient zinc, vitamin C cannot perform its function. Furthermore, zinc is essential for the functioning of macrophages and lymphocytes.
According to Avena, for consuming zinc, you can eat oysters, pumpkin seeds, crab meat, beef, and zinc containing multivitamins or supplements.
Meanwhile, there were mixed reviews about eating Elderberry in 2020. It is believed that the product prevented coronavirus infection. Furthermore, some say that it produces a lot of cytokines that boost the immune system.
According to William Schaffner, Elderberry does not prevent COVID-19 infection, but it speeds the recovery rate. Adding to it, he said that Elderberry contains vitamins and supplements that can prevent the common cold.
According to Avena, the berries and flowers present in Elderberry contain antioxidants and vitamins that boost the immune system and reduce damage due to disease attack. Further, Avena suggests that Elderberry increases immune response by increasing antibody production and accelerating immune cell production.
Not To Avoid Magnesium
Magnesium has multiple benefits, and it is essential to take 300mg of it daily for overall health. The mineral is present in many food items, 1-ounce roasted almonds provide 80mg of magnesium, and 1-cup of soymilk gives 60mg of the minerals.
According to Avena, magnesium is essential like any other vitamin or mineral. It provides better brain functioning, sleep regulation, and emotional stability.
Eating these vitamins and minerals improves the health of individuals and enables them to live fully.