Important nutrients for the body in the fight against the corona virus
It is particularly important during the COVID-19 pandemic that you consume some important nutrients. Lifestyle changes, social distance, and proper hygiene practices are also important in the fight against the corona virus. However, it is also important to understand that this new disease has many uncertainties. So far, there is no food or drug that can cure or prevent the infection. Nevertheless, the immune system consists of a complex collection of cells, processes and chemicals that constantly protect the body against invading pathogens such as viruses, toxins and bacteria. For this reason, healthy nutrition as protection during the corona crisis is crucial for maintaining health.
Important nutrients for the immune system
Everyone is aware that certain important nutrients are essential for the health and normal functioning of the body. These are various trace elements such as vitamins and minerals as well as macronutrients such as proteins, fats and carbohydrates. Some of them are not naturally produced in the body and therefore have to be supplied externally through food. So, if you haven't absorbed and converted enough essential and additional nutrients, this can lead to various health problems and ailments due to lack of energy and focus. This includes digestion, skin, bone system and many diseases that are similar to COVID-19.
If you become infected with the corona virus, your immune system is responsible for fighting it. Research shows that improving nutrition supports optimal immune function. Micronutrients that are essential to fight infections include vitamins A, B, C, D, and E, and the minerals iron, selenium, and zinc. So the following information can help you understand how important nutrients support the immune system and what foods you should eat during the pandemic. However, there are also some factors that lead to nutrient deficiency and hamper the absorption and conversion of important nutrients in the body. Here are 10 of them:
- Poor food selection and inadequate consumption of fresh, natural products
- Incorrectly combining food
- Inadequate calorie intake
- Creation of an environment for the development of various bacteria, viruses and parasites, mainly due to malnutrition
- Accumulation of various heavy metals and toxins in the body
- Various digestive problems such as irritable bowel, constipation, eating disorder, gastritis, colitis, dysbiosis and others
- Insufficient sun exposure or vitamin D
- Impaired supply of enzymes in the body
- Genetic mutations that can be a prerequisite for poor methylation, detoxification and conversion of vitamins
- Wrong choice of supplements
Proper nutrition strategy for the immune system
In addition, you can prevent these improper diets by promoting the absorption and conversion of important nutrients in the body. There are also a variety of fresh, well-ripened fruits and vegetables that provide you with the many minerals and vitamins your body needs. Taking enough fresh foods rich in enzymes is the first important step. Let them make up at least 60-80% of your menu. These are fruits, vegetables, sprouts, sprouted seeds and nuts, freshly squeezed fruit and vegetable juices.
Consume a variety of grains and legumes that provide you with a majority of the B group calories, carbohydrates, vegetable proteins and vitamins. Let them soak overnight for better absorption. However, some of them like beans, brown rice and quinoa should be rinsed after cooking. Many seeds and nuts in your menu provide the fat you need. Most of them are self-made, but essential fatty acids like omega-3, omega-6 have to be taken from outside. For better absorption, you can also soak the seeds and nuts in advance, but do not exceed 50-60 g per day. For a sufficient amount of omega-3 in the body, at least 30% linseed and chia seeds are recommended for daily intake.
Combine the foods properly to enable the best digestion. With average height and moderate exercise, you should take in about 2500 calories daily. Exclude heavy and fatty foods from your diet such as dairy, meat, fish and eggs, and concentrated fats such as oil and margarine. These are also undesirable because they hinder the absorption of micro and macro elements. Drink water and squeezed juice that cleanse your body of accumulated toxins and other harmful substances. Regular sun exposure for 15-30 minutes is important so that you get the important vitamin D3 for the body.
Immunity from dietary supplements
Despite the difficult conditions in which people live during the quarantine, everyone can enjoy good health if they steer their efforts preventively in this direction. Consuming the right food, the right preparation and the right combination can therefore protect you from most of the widespread nutritional deficiencies. A further possibility to strengthen the immune system against a possible infection is the nutritional supplement. Such agents also contain vitamins, minerals and other important nutrients. Your intake may help you towards immunity, but it must be appropriate. It is therefore of the utmost importance that dietary supplements are tailored to the individual condition of the organism. This includes analysis of past and present menus and a more accurate diagnosis through various biochemical and genetic studies. It is therefore important to consult a specialist who has many years of experience and extensive knowledge of the metabolic processes in the body.
The following supplements are usually recommended:
- Vitamin B12 must be taken by people over 55. They generally lose the nutrients necessary to separate the protein molecule from cobalamin (B12). The vitamin is also needed by vegans and most vegetarians who do not take it with food. Furthermore, vitamin B12 is to be taken by people with genetic mutations and disturbed gastrointestinal tract who cannot activate it.
- Vitamin D3 is extremely important, especially in winter. Such a deficiency is caused by people who are not exposed to the sun, as well as those who have mutations in the vitamin D-activating gene.
- Omega-3 fatty acids are suitable for those who cannot consume enough raw vegetables such as linseed, chia seeds, purslane, spinach, lettuce, seaweed, blueberries, strawberries, etc.
Other important nutrients
The human body also needs iron, zinc and selenium for the growth of immune cells. Iron helps kill pathogens by increasing the number of free radicals they can destroy. It also regulates the enzyme responses that are important for immune cells to recognize and fight pathogens. Zinc helps maintain the integrity of the skin and mucous membranes. Zinc and selenium also act as an antioxidant, helping to remove some of the damage caused by oxidative stress. However, iron is mainly found in meat and fish, but can also be obtained from vegetarian sources such as legumes, whole grains and breakfast cereals enriched with iron. Zinc is found in oysters and other seafood, meat, chicken, dried beans and nuts. Brazil nuts, cereals and mushrooms are good sources of food for selenium.
For all other types of supplements, it is advisable to conduct additional studies to determine if a person needs them. The human body has the unique ability to get the best out of the minimum, throw away everything that is unnecessary and take everything it needs. This is a natural self-preservation mechanism that people acquired at birth. So if you mainly eat plant foods, more fresh fruits and vegetables, you will get important nutrients that can help you fight COVID-19.
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