Foods Enhance the Body’s Ability to Resist Viruses

International cases of new coronary pneumonia (COVID-19) continue to increase. Everyone takes daily preventive measures, such as washing hands frequently, maintaining social distance, exercising moderately, and maintaining adequate sleep ... to enhance immunity and reduce infections. Risk; in addition, maintaining a healthy diet also helps to strengthen the immune system. Although there are current studies that indicate which foods help fight new coronary pneumonia, but according to past research, doctors did find that certain foods can improve physical health , Enhance the body’s ability to resist viruses.

cnbc “Make It” has sorted out several ingredients that can strengthen the immune system. When next time you go to replenish, don’t miss these 9 ingredients. When you see it, sw

1. Red bell pepper

Red bell pepper is a kind of fruits and vegetables rich in vitamin C. According to the United States Department of Agriculture statistics, a cup of chopped red bell pepper, vitamin C content is about 211% of the daily intake.

A study published by the National Institutes of Health in 2017 pointed out that vitamin C contributes to the defense function of the immune system and reduces the risk of respiratory infections.

Seema Sarin, an internal medicine physician at EHE Health, said: “Daily intake of vitamin C is essential for good health, because our bodies cannot produce vitamin C on their own.”

2. Cauliflower

Dr. Sarin shared: “Cauliflower has antioxidant properties and contains vitamin C and vitamin E, which can help fight bacteria and viruses.” According to the American Dietary Guidelines, vitamin C is a nutrient that is inadequate in most people’s diet, Sarin said : “Make full use of this powerful vegetable.”

3. Chickpeas

Chickpeas contain a lot of protein, which is a nutrient composed of amino acids, which helps human growth and tissue repair. Emily Wunder, nutritionist and founder of the nutrition recipe website Healthier Taste, said: “Chickpeas are rich in zinc, which helps the immune system control and regulate the immune response.”

4. Strawberry

Wunder said that vitamin C is very useful for strengthening the immune system and can help protect cells from free radical damage. Wunder also suggested that you can add chopped strawberries to yogurt or oatmeal, or put strawberry and peanut butter on whole wheat toast.

5. Garlic

Sarin said: “Garlic is full of flavor and has the benefits of lowering blood pressure and lowering the risk of heart disease.” Garlic has been proven to prevent the common cold. A study published in “Progress in Treatment” in 2001 showed that subjects taking garlic supplements had a lower chance of catching a cold and recovered more quickly than those taking a placebo. Sarin recommends taking 2 to 3 petals a day.

6. Mushrooms

A 2018 study found that taking mushrooms as a vitamin D intake can help increase calcium absorption, benefit bone health, and prevent some cancers and respiratory diseases. Wunder said: “Although sunlight is the best source of vitamin D, it can also be obtained from certain foods (including mushrooms).”

7. Spinach

Sarin said spinach is rich in vitamin C and antioxidants, which can help protect immune cells from environmental damage. In addition, spinach also contains β-carotene, which is the main dietary source of vitamin A, and vitamin A is an important component of immune function.

8. Yogurt

Yogurt is an important source of ingesting probiotics. Sarin said that probiotics can help promote intestinal and immune system health. Recent studies have also found that probiotics can effectively resist common colds and respiratory infections.

9. Sunflower seeds

Wunder shared that sunflower seeds are rich in vitamin E, which can act as an antioxidant and help strengthen the immune system. According to data from the National Institutes of Health (NIH), 1 ounce of dried roasted sunflower seeds can provide nearly 49% of the daily vitamin E requirement.

Vitamin C is a popular choice to support immunity, but another major nutritional component of the immune system is vitamin D, which is considered just a vitamin to maintain bone strength, but vitamin D actually does a lot for the human body, and one of its main benefits is to support its immune system. Studies show that vitamin D can help prevent respiratory infections or reduce their severity, especially for those who suffer from a deficiency.

Dr. Gaslyn Tolentino, a doctor at the Parsley Health Medical Center in Los Angeles, says vitamin D helps boost the human immune system and thus prevent infection with the Corona virus. Dr. Tolentino explains that it can be obtained from nutritional sources such as food, nutritional supplements, or exposure to sunlight. “Vitamin D is fat-soluble and our bodies use it to absorb and maintain healthy levels of calcium and phosphorous, which are essential for bone growth and preservation,” Tolentino explains.

Vitamin D and immune health
Scientific research has shown that vitamin D plays an important role in the function of the immune system, and even its decrease in the body increases the susceptibility to disease. Dr. Tolentino says: “Some studies have shown that vitamin D deficiency is more related to the risk of upper respiratory infections. In addition, it is linked to low levels of calcium in the blood (a form of vitamin D deficiency) that increase susceptibility to infection with diseases such as tuberculosis, influenza and infections. Viral in the upper respiratory tract “.

One of the main functions of vitamin D is to help activate T cells, also known as “killer cells” in the body, and it is called this because it actually detects and destroys pathogens such as viruses.

“This function makes vitamin D particularly important for maintaining an effective immune system that is able to fight viral pathogens,” Dr Tolentino added.

The right doses of vitamin D.
As of 2014, experts predict that around 1 billion people worldwide have a deficiency or low levels of Vitamin D which makes it one of the most common vitamin deficiencies in the world. The recommendations of the doctors, according to the results of the analysis on vitamin D, for adults ranges between 600-800 IU, and there is an ongoing debate between the community of scientists and doctors about the effectiveness of this dose. The body can get its vitamin D needs in 3 ways: diets, direct exposure to sunlight, and nutritional supplements.

Foods rich in vitamin D.
Dr. Tolentino adds: “Vitamin D is naturally found in egg yolk, liver and meat, fatty fish such as salmon, tuna, swordfish, sardines and fish liver oils, in addition to food products to which vitamin D is added, such as milk and orange juice.”

Sun rays
Exposure to sunlight directly on the skin for 15 minutes a day helps the body produce vitamin D.
Dr. Tolentino drew attention to the necessity of taking into account major factors such as seasons, appropriate timing and geographical location, explaining that “UV rays from the sun lead to vitamin D preparation in the human body, but the advice of local doctors must be taken into account according to each country to avoid falling into health problems due to the wrong application.” For general guidelines.

Dr. Tolentino warns against adventure by staying in the sun for long periods of time, especially without sun protection, because it has a risk of skin cancer.

Food Supplements
Since it is difficult to get enough vitamin D from food or sunlight, many people may need to resort to a dietary supplement to get adequate doses of vitamin D, especially for people who live in countries above 37 degrees north latitude.

Dr. Tolentino explains that “Vitamin D supplements are generally available in two forms, D2 and D3. D2 is derived from plants and is often found in fortified foods, while D3 is the vitamin D that the human body produces naturally and is also the type obtained from animal sources.” .

For better results
Dr. Tolentino recommends taking vitamin D3 alongside vitamin K2, as she sees that K2 works synergistically with D3 and maintains good levels of concentration in the blood for a longer period of time.

Dr. Tolentino concludes her advice by saying that as long as vitamin D is fat soluble, taking it with a fat source helps the body absorb it better as well.

Reviewer overview

Foods Enhance the Body's Ability to Resist Viruses - /10

Summary

International cases of new coronary pneumonia (COVID-19) continue to increase. Everyone takes daily preventive measures, such as washing hands frequently, maintaining social distance, exercising moderately, and maintaining adequate sleep .

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