As COVID-19/Coronavirus is spreading through Europe and the world, many people seek for food or supplement specialized on “boosting” the immune system. Unfortunately, the answer is simple: there is no such food or supplement! There never was not even for flu! Good hygiene practice remains the best means of avoiding an infection. And that was recently posted from British Dietetic Association. And until now, the European Food Safety Authority have not authorised any claim for a food or food component to be labelled as “protecting against infection”.
So what can you do to help your body?
The answer, once again, is simple: maintain a healthy and balanced diet! You don’t have to target a specific nutrient or food; you only need to reach the balance. A healthy and balanced diet is already enough to provide you all you need: vitamins A, B6, B12, C and D, as well as the copper, folate, iron, selenium and zinc, as well as the rest essential nutrient.
Food sources:
As you ascertain, it’s easier to keep in mind to have a healthy balanced diet with various and balanced food choices than have all those nutrient in mind!
| Component | Note | Where to find it |
| Vitamin A | Known as retinol | Cheese, eggs, oily fish, fortified low-fat spreads, milk and yoghurt, liver and liver products such as liver pâté |
| Vitamin B6 | also known as pyridoxine | Pork, poultry (such as chicken or turkey), fish, bread, wholegrain cereals (such as oatmeal, wheat germ and brown rice), eggs, vegetables, soya beans, peanuts, milk, potatoes and some fortified breakfast cereals |
| Vitamin B12 | Basically in meat products | Chicken, beef, fish, dairy, eggs
Fortified foods: cereal, non-dairy milks and soy products (check the food labels to be sure) |
| Vitamin C | Maybe the most advertised nutrient | citrus fruits (orange, lemon, grapefruit, mandarin), berries, broccoli |
| Vitamin D | An upcoming star! | Fatty fish (salmon, trout) as well as enriched food products (dairy, breakfast cereals, juices) |
| Beta – carotene | Find it in natural foods with intense colour | yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers, yellow fruit, such as mango, papaya and apricots |
| Copper | – | Nuts, shellfish, offal |
| Folate | – | Broccoli, brussels sprouts, liver (but avoid this during pregnancy), leafy green vegetables (such as cabbage and spinach), peas, chickpeas, breakfast cereals fortified with folic acid |
| Iron | You can have better absorb it by combining animal and non-animal sources, and by having vitamin C sources in the same meal | liver (but avoid this during pregnancy), meat
beans, nuts, dried fruit (such as dried apricots), wholegrains (such as brown rice), fortified breakfast cereals, soy bean flour, most dark-green leafy vegetables – such as watercress and curly kale |
| Selenium | – | brazil nuts, fish, meat, eggs |
| Zinc | It is better absorbed from animal products | Read meat, poultry, seafood
Non animal products: wheat germ, beans, walnuts, whole grains, tofu and fortified foods |
| Probiotics | The germs we want! | Fermented foods, such as: yogurt, pickles, sour milk |
| Protein | – | Dairies, eggs, meat and meat products, fish and seafood, nuts, beans |
| + Avoid intense and vigorous weight lose methods, which can make your immune system weak. | ||
Non nutritional key points:
Furthermore, a good night sleep as well as regular exercise and low stress levels can help your immune system.
| What | How much | Reference |
| Sleep | 7-9 hours of a good night sleep | CDC (Center of disease control) |
| Physical activity | ≥150 minutes/week (moderate intensity) | WHO (World Health Organisation) |
Tips in summary:
- Healthy balanced diet!
- Choose food to supplements
- Various and balanced food choices
- Consume at least 3-5 portions of fruit and vegetables, daily
- Have good hygiene practices for your hands and kitchen
- Have a good night sleep
- Be physically active
- Keep your stress levels low.
Nikos Papaspanos
Anthi Ismini Naoumi
Registered Dietitians and Nutritionists
77, Mitropoleos str, Thessaloniki, Greece
References:
BDA (British Dietetic Association)
NHS (National Health Service)
EatRight.org (Academy of Nutrition and Dietetics)
CDC (Center of disease control)
WHO (World Health Organisation)
This article was publiced at The Greek City Times at April 12, 2020. You can find it here.