Build up your immunity system via proper nutrition-what health experts advise.
While the world continues to face seasonal influenza, a new global public health concern has emerged with the corona virus disease pandemic. Viral infections are present all over the world, and many countries implement drastic measures to slow down the spread. A number of public health practices to help reduce the spread of infection are important to follow: Regular hand washing, avoiding touching the face with unwashed hands, avoiding close contact with sick people, and disinfecting frequently touched objects play a critical role in minimizing the spread of illness.
Supporting the immune system with adequate nutrition is another important and a parallel way to help reduce the risk and impact of virus infections.Ensuring adequate nutrition is an effective approach that can support a healthy immune response. Indeed, optimizing nutrient intake as a regular dietary habit is one way to build a more resilient immune system for a longer term.
Nutrition supports a healthy immune system:
Essential and key nutrients work in orchestration and synergy to support a healthy immune system. These nutrients include vitamins A, B6, B12, C, D, E, and folate, trace elements such as zinc, iron, selenium, magnesium, and copper, as well as the omega-3 fatty acids EPA and DHA. Intake of these key nutrients in optimal amounts is necessary to support the complex immune system. Conversely, having low levels may decrease resistance to infection.
In addition to the above key nutrients, other functional ingredients have been reported to support our body’s immune responses. The supportive effect of selective probiotics strains for instance on upper respiratory health has been demonstrated. Focusing on a variety of nutrient-rich foods, and consuming a well-balanced diet is the best way to obtain desired nutrients. Some ways to achieve this are to eat a variety of vegetables, especially dark green, red, and orange vegetables, as well as a variety of fruits.
Also, choose low-fat sources of protein, like eggs, beans, poultry without skin, seafood, lean meats, unsalted nuts, seeds, and soy products. Reduce the intake of saturated fats, trans-fats, and salt or sodium; restrict sodas and other sugar-added drinks. If you do drink alcoholic beverages, do so in moderation. However, it may not always be possible to consume a balanced diet, especially for certain populations or groups of people. In these cases, nutritional supplements offer a reliable and safe option to complement the diet, fill any nutritional gaps, and help support the immune system.
Expert recommendations to serve the body’s immune defense
It is desirable to ensure intake of all the key nutrients at levels that help support optimal functioning of the immune system.Vitamins C and D and zinc can support the immune response in infection complications, such as pneumonia and respiratory tract infections. Inflammation is a key component of the body’s natural immune response. Long-chain polyunsaturated fatty acids EPA and DHA help to resolve inflammation and support healing.
1. Daily vitamin C supplementation is recommended at 200-500 mg for healthy individuals. Requirements can change depending on health status whereas 1-2 g may be helpful.
2. Daily vitamin D supplementation to 2,000 IU (50 µg) is recommended.
3. Zinc supports the immune response. A daily supply in the range of 8-11 mg is recommended.
4. Daily omega-3s fatty acid supplementation of 250 mg EPA and DHA may support a healthy immune response.
Parallel to important public health practices to help reduce the spread of infection, the following dietary routines can help to reduce the risk and severity of virus infections:
1. A daily multivitamin and trace element supplementation is recommended to help meet the optimal intake of the micronutrients listed above.
2. For some micronutrients, such as vitamin C and D, intake above the nutrient requirements may better support optimal immune function.
3. Nutrient intake should ideally come from a well-balanced diet, which is however often difficult to achieve.
4. Nutritional supplements offer a safe option to complement the diet and eliminate potential nutrient shortfalls.
Public health measures are central to limiting the spread of illness in communities. At the same time, nutrition can play a key role in supporting optimal immune function. Experts agree that if adequate immune-supporting nutrients cannot be obtained in the diet, supplementing with specific micronutrients, trace elements and omega-3 fatty acids can help optimize immune function. While nutrition alone may not prevent illness or infections, it will support your body’s immune response and may speed recovery. To find the suitable products that contain these nutrients, please ask your doctor or health food store or trusted online outlets.
Rajesh Sahetiya
Director, Human Nutrition and Health (India/South Asia)
