Nutrients Useful Against Covid And Other Infections

During an epidemic, our food can become a means to improve our chances of infection. It is important to know which nutrients we especially need to maintain strong immunity and how to get them through food.

Vitamins and minerals that are important for the body's fight against pathogens are vitamins A, B, C, D and E, as well as minerals iron, selenium and zinc.

Why vitamin A?

Vitamin A enters the structure of skin cells, respiratory tract and intestines. The vitamin is a player on the front line when dealing with infectious agents. We also need it because it helps in the synthesis of antibodies that neutralize microbes. 

It is found in oily fish, egg yolks, cheese, including tofu, nuts, seeds, legumes and whole grains.
Vegetables contain beta-carotene, which is used by the body to produce vitamin A. Beta-carotene is found in yellow, orange fruits and vegetables - carrots are increasingly known, but it is also found in green leaves.

Why do we need B vitamins?

B vitamins , especially B6, B9 and B12, contribute to the recognition of pathogenic invaders and the first immune response. They affect the production and activity of killer cells, whose main task is to neutralize infected cells. 

Vitamin B6 can also be obtained by eating whole grains, legumes, green leafy vegetables, nuts, fish, meat. 

In the meantime, with some of these products you have taken folic acid, which is sometimes added to flour. Vitamin B12 is found mainly in products of animal origin - eggs, meat and dairy.

Vitamin C and vitamin E.

Oxidative stress occurs during infection. It leads to the formation of free radicals, which are the cause of inflammatory processes. Vitamin C and vitamin E protect cells from oxidative stress. In addition, the acidic vitamin is involved in the production of specialized immune cells that clean up the disorder caused by infection, such as neutrophils, lymphocytes and phagocytes. 
Sources of vitamin C are citrus fruits (oranges, lemons, limes), kiwis, berries, broccoli, tomatoes, peppers.  
Vitamin E is found in nuts, green leafy vegetables and vegetable oils.

Vitamin D neutralizes pathogens

Our body is able to synthesize vitamin D , but it is necessary to spend at least 20 minutes in the sun. Vitamin D can be provided with the already mentioned foods - eggs, fish, milk. In winter or long stays indoors, it is desirable to consider an additional source of the vitamin, such as dietary supplements from natural raw materials. 

Iron, zinc and selenium

We need them primarily to support the formation of immune cells.
Iron helps neutralize pathogens. It also regulates enzymes key to recognizing and reaching pathogens by immune cells. 
Zinc and selenium act as antioxidants and help remove the damage from oxidative stress. Zinc also maintains the integrity of the mucous membranes.
Iron is provided through meat and fish and some fortified cereals. Iron in plants cannot replace the form of iron in meat.
Seafood, meat, beans and nuts are a source of zinc. Selenium is found in nuts, especially Brazil nuts, mushrooms, grains and meat.