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In the context of preventing “Covid-19” infection and other diseases and viruses, people are looking for what makes their body’s immune system effective, but with an abundance of health advice or campaigns promoting dietary supplements and oils , some may be promised “false” protection against disease! In this context, “Madam.net”, a nutritionist, Sahar Jamal Al-Samad, becomes aware of some false or incomplete information circulating among the public on immunomodulators.
Exaggerated doses of vitamin C supplements
Vitamin C is an important nutrient for optimal immune function. However, a group of studies have shown that taking large doses of vitamin C in the form of dietary supplements does not bring any benefit to the body when it comes to fighting colds or any other illness. Increasing the doses of the aforementioned vitamin is not necessarily a preferred measure in these cases, because our body can only absorb a few hundred milligrams of vitamin C at a time. Note that the recommended daily intake of vitamin C is limited to 75 milligrams for adult females and 90 milligrams for adult males, noting that the two amounts satisfy most people’s needs for these nutrients.
Vitamin C and zinc for immunity … but?
A complete diet is one that mainly consists of real and varied foods, far from focusing on consuming vitamin C and zinc exclusively in the form of food supplements, and continuing to eat without planning any shortcuts, following a poor and unbalanced diet. Note that taking large doses of zinc for a long time, without the supervision of a doctor, can lead to a lowering of immunity!
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“Superfood” ?!
It is true that eating healthy food is a step forward in maintaining the function and effectiveness of the immune system, but no “super” food would achieve it, but rather a variety of natural foods in the daily diet followed, especially more colorful fruits and vegetables , which supply the body With many vitamins and minerals, such as: A, C and E, vitamins that play an important role in supporting the immune system. Vitamin-rich fruits and vegetables can come in a variety of forms: fresh, frozen, or canned. In this context, it is indicated that fruits and vegetables, canned or frozen, are often harvested at the peak of maturity to ensure the necessary nutrients. Hence, it is an excellent source of healthy ingredients.
In addition to citrus …
Citrus fruits, such as: lemons, oranges and grapefruits, are rich sources of vitamin C, which works to boost immunity, although they are not the only foods that can support the health of the immune system, in terms of helping prevent disease. . Add some immune boosting to each meal, such as:
Red pepper: it is rich in vitamin “C”.
Garlic: Sulfur compounds found in garlic have been shown to help improve the function of the immune system.
• Carrots: The large amount of vitamin A in carrots makes them a wonderful immune booster. Vitamin A, such as: carotenoids (beta-carotene) in carrots, are important antioxidants that strengthen immune function and can help our body fight infection.
• Chicken soup: contains zinc, an important mineral that helps in the treatment of infections, and vitamin B6, useful in the context of the formation of new red blood cells. Chicken broth (bone broth), in turn, is rich in nutrients for gut health and immunity.
A balanced diet isn’t the only one to support immunity
A balanced diet, rich in important nutrients, is the cornerstone of strengthening the immune system, and there are many other lifestyle factors to food, factors that also play a role in this area, such as sleeping enough hours, managing stress, keep exercising and quitting smoking.
Improved water and sports drinks
Often, in their composition, flavoring water and sports drinks contain artificial colors and sweeteners, which the human body can do without. So when you start focusing on strengthening a healthy immune system by establishing long-term healthy habits, including eating a diet rich in fruits, vegetables and whole foods, continuing to exercise, getting enough sleep, and paying attention to mental health , it is preferable to delete everything that is not. Superfluous in nutrition.
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