No matter how many doses of the COVID vaccine you have received, or how confident you are in checking your COVID immunity, our body still needs to build immunity naturally. One of these ways is having a strong and complete immune system, which comes from our daily diet.
Because good nutrients play an important role in enhancing the immune system’s function, including producing antibodies necessary to protect against invading viruses and bacteria, fighting inflammation, acting as antioxidants, and maintaining gut balance, which is another way to boost immunity.
If you want concentrated nutrients to strengthen your body’s immunity against viruses, eat these 5 nutrients:
1. Protein from sea fish
Fish protein is easily digested and absorbed. Our body needs protein not only to build muscles but also as a component of antibodies that enhance the immune system. Protein is used to create various cells and is a part of tissues. A lack of protein can affect immunity and make infections easier. Eating sea fish also provides omega-3 fatty acids, which help the body fight pathogens and have anti-inflammatory properties. Research from Harvard Medical School has proven that omega-3 fatty acids can also help reduce the risk and alleviate infectious pneumonia.
2. Vitamins from sour fruits
Whether it’s oranges, lemons, pomelos, or grapefruits, they are high in vitamin C, which helps stimulate the body to produce enough white blood cells to fight pathogens. Citrus fruits also contain phytonutrients, plant chemicals beneficial to the body, such as carotenoids, flavonoids, and polyphenols, all of which have antioxidant and anti-inflammatory properties.
3. Zinc minerals from brown rice and grains
Zinc is an essential mineral for the immune system. It helps increase the number and efficiency of T-cells, a key type of white blood cell responsible for identifying and eliminating pathogens entering the body. To get enough zinc daily, you can choose to eat brown rice instead of polished rice and consume small amounts of grains such as white sesame, black sesame, peanuts, and red beans.
4. Beta-glucan from mushrooms
Beta-glucan is a complex polysaccharide found abundantly in mushrooms and yeast. It stimulates macrophages, a type of white blood cell that engulfs and digests abnormal foreign cells in the body. Mushrooms with research-backed high beta-glucan content include oyster mushrooms, champignon mushrooms, and shiitake mushrooms.
5. Foods containing probiotics
Over 70% of the body’s immunity is located in the gut. Our intestines contain beneficial microorganisms called probiotics in appropriate amounts to help digest and absorb nutrients, prevent diseases, and maintain bodily balance. Balancing probiotics in our gut directly affects the immune system. Additionally, probiotics help the body produce cytokines, a group of proteins that fight and eliminate abnormalities such as viruses. Foods containing probiotics or beneficial microorganisms that can be eaten daily in suitable amounts include yogurt, fermented milk, kimchi, or apple cider vinegar.
Besides nutrients that naturally help boost immunity, getting enough sleep and exercising regularly to stimulate immune system production are also necessary to do alongside.