The way a person eats influences the immune system. The healthier the food that is eaten every day, the better one will be able to fight off any illness.
Francisco Herrera Morales, MSc in Human Nutrition, comments that through a series of processes, the body can fight and destroy invading infectious organisms before they cause damage, as long as the immune system is prepared and what we eat influences it.
“An infectious agent enters the body through inhalation or ingestion and this causes the immune system to detect it and attack it before it causes damage,” explains Herrera. He clarifies that the defense system needs the action of vitamins and minerals that participate as mediators in order to function.
Nutritionist Waleska Solares says that the body does not get stronger overnight, but rather it is a combination of consistency in eating healthily, exercising, and maintaining positive thoughts.
“I am advising patients to stay away from empty calories, options that do not contribute anything during this time,” she says.
More recommendations
Nutritionists Association focuses on recommendations to maintain a complete diet.
The nutritionist explains that a good diet helps the body to synthesize new molecules during the development of immune responses and also supports the army of cells that attack and eliminate the invading pathogen.
“In the face of an invasion by bacteria, viruses, fungi, cancer cells, among others, our immune system is activated to fight the host. For all this to happen, it is advisable to have a balanced, varied, and adequate diet so that our system is prepared for any situation,” he adds.
It is advisable to consume lots of vegetables, fruits, whole grains, and proteins, reduce the consumption of those that do not provide us with any, and eat in moderation the carbohydrates found in potatoes, bread, tortillas, corn, and others.
Herrera recommends learning about foods and what their functions are. It is important to remember that a good diet that includes all food groups in adequate quantities will satisfy the nutritional needs of a healthy life.
The Nutritionists Association (Andeguat) has prepared a document called Nutrition in the Time of COVID-19, in which it emphasizes that there is no “nutritional supplement or special diet” that can prevent the coronavirus.
In addition to ensuring that there is no food that “boosts” the immune system more, the recommendation is to maintain a balanced, varied, and healthy diet.
This will allow you to receive an adequate dose of vitamins C, A, D, B6, B12, folic acid, and minerals such as iron, zinc, and selenium, among others, which participate in the correct functioning of the immune system, as explained by the European Food Safety Agency (EFSA).
Plan your purchases
This step is important to coordinate how the family will eat during the week, especially since during this time of isolation it is necessary to go out as little as possible.
Andeguat indicates that it is necessary to establish the number of people, determine the food to be purchased according to age, and plan the menus to calculate the portions. This way it is possible to talk as a family, get to know everyone’s tastes, and include proposals that everyone enjoys and that bring well-being to everyone.
Create a meal schedule together. If possible, get involved in cooking and enjoying preparing your favorite meals.
Solares recommends having set meal and snack times to organize your day-to-day life. When planning, preferably limit the consumption of cakes and cookies, and keep options like fruit and other healthy options.
Eating together as a family is also beneficial for improving communication. It is good to look for pleasant topics and preferably enjoy that time without distractions such as television or mobile phones. Let it become a moment of peace and sharing.
This space is also ideal for learning healthy habits, from choosing the menu to enjoying food. These moments are unique for teaching and learning, especially for the little ones who learn by imitation.
The specialist insists on hydration and drinking enough water throughout the day. You can also drink coffee – in moderation – as well as green tea, red tea, or other options, and avoid energy drinks and fizzy drinks.
For people who work outside or are on night shifts, Solares suggests a lunch box with healthy options.
Expert Frank Suárez shares some ideas on how to strengthen the immune system naturally.
Hygiene
Although the European Food Safety Authority assures that there is no evidence that food is a source of transmission of coronavirus, it does recommend cleaning and proper handling of food to avoid other diseases.
Washing hands before preparing food and before eating, properly cleaning surfaces and utensils, separating raw and cooked foods to avoid cross-contamination, and keeping food covered to keep it out of the reach of flies and other animals are the main recommendations.
The World Health Organization explains that unhealthy foods containing bacteria, viruses, parasites, or harmful chemicals cause more than 200 diseases, ranging from diarrhea to cancer. It is estimated that every year around 600 million people in the world fall ill – almost 1 in 10 inhabitants – from eating contaminated food and that 420,000 die from this same cause.
Where are vitamins and minerals found?
Francisco Herrera Morales, MSc in Human Nutrition, suggests some foods to boost the body’s defenses.
Vitamin A
Its role is essential in infections and in maintaining the surfaces of the mucous membranes, natural barriers against infections. It is found in liver, butter, eggs whole dairy products, green or red-orange vegetables, and some fruits such as melon and peach.
Vitamins B12, B6 and folic acid
Vitamin B deficiency causes alterations in the immune system. They are found in most foods of plant origin, fruits, nuts, cereals, and legumes, and in foods of animal origin such as meat and offal, fish and seafood, eggs, and dairy products. Folic acid is found in green leaves, legumes, fortified breakfast cereals, and liver. Vitamin B12 is found in liver and seafood, meat, fish, eggs, and dairy products.
Zinc
It helps the immune system fight bacteria and viruses that invade the body. Its deficiency is relatively common in children, pregnant women, nursing mothers, older adults vegetarians, or people on low-calorie diets. Smoking is a risk factor for deficiency. It is found in seafood, liver, pumpkin seeds, aged cheeses, legumes and nuts, whole grains, meats, fish, eggs, and dairy products.
Vitamin C
It increases the production of interferon, which acts especially against viruses. It is found in oranges, guavas, kiwis, mangoes, pineapples, melons, strawberries, sweet peppers, and tomatoes. Harvard University published that some critically ill patients with COVID-19 have been treated with high doses of intravenous vitamin C to speed up recovery, although there is no scientific evidence and it is not a standard part of treatment.
Iron
Iron deficiency is relatively common and mainly affects young women and pregnant women. It is found in liver, meat, fish, eggs, and dairy products.
Selenium
It contributes to the normal functioning of the immune system. Its deficiency reduces the antibody response to certain toxins and the development of lymphocytes. It is found in meat, fish, seafood, cereals, eggs, fruits, and vegetables.
Vitamin D
Numerous epidemiological studies associate a deficient vitamin D status with a risk of infectious, autoimmune, cardiovascular, neurological diseases or cancer and, ultimately, with an increased risk of mortality.
The University of Turin recommends taking vitamin D to combat the coronavirus pandemic. The study was recently presented by scientists at the Academy of Medicine in Turin.
The document analyzes the possible causes of COVID-19 infection and highlights that vitamin D reduces risk factors. The researchers found that patients hospitalized for coronavirus have a high prevalence of hypovitaminosis D, i.e. a lack of this vitamin. Maureen Barahona, a dermatologist, explains that to obtain it, you can do so by receiving 10 minutes of sunlight a day, which is enough, as well as through a complete diet.
Vitamin D is found in fatty fish, beef liver, cheese, eggs, and fortified foods such as milk, cereals, and others. If it is consumed as a dietary supplement, it should be done with advice. The body regulates the amount of vitamin D produced by sun exposure, and not even fortified foods contain large amounts of this vitamin.
Recipes
Here are some practical suggestions for you to implement as a family. Nutritionist Waleska Solares presents these ideas.
- This salad is made with cherry tomatoes, diced seedless cucumber, alfalfa, artichoke, olive oil, lemon and salt. Ideal to accompany a slice of pizza.
- Add three tablespoons of cottage cheese, alfalfa, and cherry tomatoes, one teaspoon of olive oil, and mix well. Serve on a corn tostada.
- Place chopped carrot, bell pepper, and red onion in a bowl. Mix with tuna, octopus (optional), and olive oil. Serve on corn crackers.