The pandemic is not over yet. People still have to be aware to strengthen the body's immune system. The reason is when the body's immune is weak, various health problems can come due to exposure to bacteria or viruses. To get strong antibodies against bacteria, viruses, and other antigens, the body needs a variety of macro and micronutrients.
Some people think that a source of vitamin C is a superior food to boost the body's immunity. Many other macro and micronutrients can contribute to creating strong antibodies. make sure you include these 5 types of nutritional sources on your dinner plate.
Vitamin C
The reason why vitamin C is considered a superior food source against viruses and bacteria is its strong antioxidant activity. Antioxidants are substances that can overcome inflammation. Lack of vitamin C can weaken the immune system, making you susceptible to various health problems.
Make sure you consume various sources of vitamin C such as kiwi, strawberries, oranges, broccoli, mango, pineapple, to peppers.
Vitamin D
Apart from boosting the body's immune system, vitamin D is also considered to accelerate healing and inflammation of the respiratory tract which usually occurs in COVID-19 patients. Fulfillment of vitamin D needs is also important during a pandemic because people are at risk of not being exposed to sunlight during work from home.
Zinc
The popularity of the mineral zinc is increasing, after entering the pandemic era. Zinc is indeed an essential mineral that the body needs for the production of innate immune cells.
Zinc is found in abundance in red meat, shrimp, shellfish, almonds, seeds, eggs, milk, and whole grains.
If the body does not get enough vitamin D, it is not impossible that the risk of bone damage and osteoporosis increases. So, you can prevent this by consuming foods rich in vitamin D such as milk, fish, mushrooms, and egg yolks.
Protein
Protein is one of the nutrients the body needs to boost the body's immune system. Protein can be used to build and repair body tissues and help the body fight viruses and bacteria that cause disease. Fulfillment of protein needs in the body can also optimize the body's immune function in producing antibodies and the immune system.
Lack of protein in the body can cause the body to experience fatigue and also reduce the body's immunity. For that, find the protein content in several types of food, such as beef, chicken, and nuts.
Probiotics and prebiotics
Prebiotics are one of the nutritional ingredients that can help boost the body's immunity by inhibiting the growth of harmful intestinal bacteria. In addition, probiotics are considered capable of increasing the production of natural antibodies in the body. Not only from yogurt, you can get prebiotic intake from several other foods, such as tempeh, kimchi, cheese, and other fermented foods.
Apart from consuming the 5 sources of nutrition above, don't forget to eat a balanced nutritious diet, drink enough water, and exercise regularly. Keep implementing health protocols and avoiding crowds to avoid COVID-19 infection during a pandemic. Stay safe!