วิตามินเสริมภูมิคุ้มกัน ต้านโควิด-19

In the current situation where the world is facing a widespread pandemic of the 2019 coronavirus (COVID-19), similar to every 100 years when the world has faced widespread outbreaks of other pathogens, dating back 300 years ago in 1720 when the plague outbreak caused over 100,000 deaths, and 200 years ago in 1820 when cholera outbreaks also claimed over 100,000 lives. Additionally, 100 years ago in 1920, at the end of World War I, the H1N1 influenza virus spread worldwide, resulting in over 50 million deaths. In the past year, 2020, the 2019 coronavirus outbreak occurred and has spread widely up to today.
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<h4>Immunity is a crucial weapon in fighting pathogens 
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The important weapon that humans have to deal with pathogens, which everyone is born with, is innate immunity, which can handle any type of pathogen whether previously encountered or not.
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There is another type of immune system called adaptive immunity, which the human body has cleverly designed to remember pathogens if previously encountered. When encountered again, it can quickly target and eliminate them immediately, acting as an important reinforcement force.
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Currently, we use knowledge of this system to produce vaccines, such as using weakened pathogens to produce inactive vaccines like Sinovac and Sinopharm, or using components of the pathogen to produce mRNA vaccines like Pfizer and Moderna, and protein component-based vaccines like Novavax. Some vaccines use recombinant methods with other viruses, such as AstraZeneca, Sputnik V, and Johnson &amp; Johnson, to resemble the COVID-19 virus but weakened and non-pathogenic. When injected into the body, they stimulate the production of adaptive immunity. If one day the body encounters the real virus, the immune system can respond promptly.
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It should not be forgotten that innate immunity is very important and can be strengthened through lifestyle behaviors such as exercising 150 minutes per week, getting enough rest, and going to bed before 10:00 PM. This can increase NK-cell activity, which are white blood cells that kill cancer and viruses, potentially doubling their effectiveness.
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Additionally, diet plays an equally important role. Eating food as medicine is a key factor in boosting this type of immunity, especially functional foods or various vitamins.
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<h4>7 Vitamins to Boost Immunity Against COVID-19</h4>
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<li>Vitamin C is a crucial defense against free radicals and supports the function of white blood cells such as lymphocytes and neutrophils in the process of phagocytosis (engulfing pathogens). We should consume 500-2,000 mg/day of vitamin C. Taking it after meals helps reduce stomach irritation from ascorbic acid, and taking it in the morning helps the kidneys excrete it well, reducing the risk of kidney stones caused by residue.</li>
<li>Vitamin D lives up to its name: good mood, strong immunity, restful sleep, and strong bones. It enhances both adaptive immunity (which requires prior exposure to pathogens to eliminate them) and innate immunity (which can eliminate pathogens even without prior exposure). We should get about 3,000-5,000 IU/day of vitamin D3. Therefore, don’t forget to get natural vitamin D from sunlight for 15-20 minutes daily, especially before 9 AM or after 5 PM. When getting vitamin D from sunlight, wear clothing that exposes arms and legs but sunscreen can be applied to the face if desired. Avoid applying sunscreen with SPF 7 or higher on exposed skin as it prevents vitamin D synthesis. Sunlight exposure also helps regulate the body’s internal clock for better sleep quality.</li>
<li>Zinc is a mineral. The coronavirus damages the respiratory epithelium and taste buds, causing 30% of patients to lose their sense of smell and taste, which usually recovers last. Supplementing with chelated zinc 20-40 mg/day helps reduce virus attachment to cells because zinc reduces ACE2 receptor expression, lowering COVID-19 receptor availability on cells, thus reducing inflammation, preventing vascular complications, and aiding recovery of taste and smell.</li>
<li>NAC N-Acetyl-cysteine dissolves mucus and has both antioxidant and anti-inflammatory properties. It reduces inflammation, boosts lung immunity, and increases glutathione in lymphocyte white blood cells, enhancing viral clearance efficiency and slowing the severity of lung infection. Take 600 mg in the morning and 600 mg in the evening, totaling 1,200 mg/day.</li>
<li>Omega-3 Fish oil reduces body inflammation (anti-inflammation) caused by excessive cytokine release after fighting pathogens. Therefore, reduce fatty, fried, and grilled foods and switch to boiled, steamed, or stewed foods with more liquid. If taking omega-3 fish oil, choose EPA/DHA with a combined total close to 1,000 units/day.</li>
<li>Probiotic good microorganisms in the gut are very important for immunity. The gut is considered the body’s second brain, having its own autonomic nervous system (Enteric Nervous System) and is the largest source of immune cells because it contains the largest lymphoid tissue in mammals (Peyer’s patches). Adding good microorganisms to the body is like adding immune soldiers. Well-known beneficial strains include Lactobacillus and Bifidobacterium, especially Lactobacillus plantarum and Lactobacillus rhamnosus, which help reduce respiratory symptoms. Foods high in good microorganisms include kimchi, natto, yogurt, or taking probiotics at 10 billion CFU/day is also effective.</li>
<li>Adjust extracellular pH to be alkaline through diet because COVID-19 adheres more tightly to cells if the surrounding pH is acidic. Therefore, avoid acidic foods such as sugar (pH 4-5), very sweet fruits, soda, alcohol, and large animal meats (pH 6-7). Focus on eating vegetables and fruits with pH 8-9 instead. Good protein sources include fish, beans, eggs, mushrooms, and seaweed. Importantly, cook thoroughly and eat while hot because COVID-19 virus requires heat at 92°C for more than 15 minutes to degrade its RNA core and nucleus.</li>
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Innate Immunity that we have from birth and is ready to deal with pathogens can be enhanced through exercise, rest and sleep, and consuming food as medicine, which refers to functional foods or various vitamins.

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