Boosting your immunity to fight COVID-19
One day we woke up and the world as we knew it had changed! Most countries in the world have been affected by the COVID-19 pandemic, save for a handful. Scientists are battling to make sense of this pandemic. Whereas some countries have been hard hit, others are only experiencing a few cases and deaths. The situation is evolving daily, and it’s important that we’re all equipped with the information to stay safe.
In addition to all the information we’ve been receiving from various health organizations, there’s one more important thing you can do to stay safe! Your immune system is your body’s version of the military; sworn to defend you against all enemies who threaten it, both foreign and domestic! It is made up of a vast network of soldiers (cells and tissues) constantly on the lookout for invaders. Once an enemy is spotted, a complex attack is mounted. It is imperative that you support your immune system and keep it healthy and strong especially during these unprecedented times we are living in.
A number of diverse factors affect your immune system’s ability to function optimally. These include nutrition, physical exercise, stress, sleep to mention a few. In this edition we will limit our discussion to a few select nutrients you need to include in your diet to boost your immune system. Chief amongst these include vitamins. Vitamins are organic molecules required in small quantities [hence micronutrients] for various critical bodily function. Deficiencies of the various vitamins usually results in specific symptoms. There are two groups of vitamins – water soluble and fat soluble vitamins. Fat soluble vitamins dissolve in fat and can be stored in our bodies and one should be cautious not to overdose when taking supplements of these as toxicity may result. Water soluble vitamins dissolve in water and any excess is excreted through urine, as a result you need to consume sufficient quantities of these on a daily basis.
Vitamin A
Vitamin A is a fat soluble vitamin, well known for its role in maintaining vision. It is vital for enhancing immune function and protects epithelial cells [cells that line various organs, like the airways]. This is your body’s first line of defense against invading micro-organisms. Vitamin A also functions as an anti-inflammatory.
Vitamin A can be found in orange, red and yellow fruits and vegetables and dark green leafy vegetables, it is responsible for the pigmentation in these fruits and vegetables. For example fruits and vegetables of various colors include; orange – carrots and pumpkin; red- peppers and tomatoes; yellow – pawpaw and mango; green – spinach and broccoli. An adult requires between 700 – 900mcg of vitamin A in a day and this is equal to 2 medium raw carrots or 2 cups of cooked spinach. Most people who eat fruits and vegetables daily get enough vitamin A in their diets! Too much vitamin A can lead to toxicity and be harmful to your health.
Vitamin C
Vitamin C is also known as ascorbic acid, it is a water soluble vitamin which encourages the production of white blood cells. It helps white blood cells function more effectively and also protects white blood cells and other cells from damage by potentially harmful molecules, such as free radicals. Vitamin C is essential for growth and repair of all body tissues.
Vitamin C is found in many fruits and vegetables, including citrus fruits such as oranges, lemons, tangarines, bell peppers, green leafy vegetables and many other fruits and vegetables such as pineapples, mangoes and tomatoes. We need 75 – 90mg of vitamin C per day this is equal to a bowl of pineapple and a full medium mango. You can add some lemon to your drinking water or your herbal tea to give it a boost of vitamin C.
Vitamin C is a potent antioxidant and fights off harmful substances in the body which cause damage to cells like free radicals. There are some reports suggesting that high doses of intravenous vitamin C are helpful in patients with moderate to severe form of COVID-19 and some countries such as China and Australia have been using this routinely in patients with COVID-19 patients who are very ill. Studies to further investigate this promising finding are currently underway.