How to keep your immune strong to combat Covid-19?

As we continue to wait for the vaccine, the COVID-19 pandemic continues to keep us in our homes.  The basic foundations to preventing the disease or even if you already have the disease is to wash our hands frequently, do not touch our faces, practice social distancing, wear a mask, and do not panic.  While all of us are working from home, we do then to forget that nutritional status also plays an important role in strengthening the immune system.

There are no clear data as to whether good nutrition would directly boost our immune system to specifically fight the SARS-Cov 2 (virus that causes Covid-19); however, there are several evidences that have shown that the mortality of COVID-19 increases with co-morbidity such as diabetes, hypertension, cancer, COPD (Chronic Obstructive Pulmonary Disease), or even another concurrent infection with a different virus and bacteria.  The evidence for nutritional recommendations for the comorbidity of certain conditions are clear.  

The WHO also recommended adults to eat a well-balanced diet depicted by the Healthy Eating Plate during the COVID-19 pandemic.  The plate recommends a majority portion to be plant-based, moderate fish, dairy, poultry, and limited intake of red/processed meat, refined carbohydrates, and sugar.  The plate also reiterates the consumption of good fats such as olive oil, canola, or soybean oil.

The following recommendations could perhaps boost your immune system against other infections since they do increase the mortality once infected by Sars-Cov 2.  Moreover, some of these recommendations also decrease inflammation that may be present in other chronic conditions, which also increases the mortality of SARS-Cov 2.

There have been many studies reporting intakes of specific nutrients that can boost immune function and suppress other infections. The following are a few examples:

Zinc:  Foods that are high to in zinc are oyster, beef, pork, crab, lobster, dark meat chicken, beans, nuts, oats, seeds, wheat germ, chick peas.    
        
Vitamin C: High vitamin C foods are citrus foods, red & green pepper, broccoli, strawberries, garlic, ginger, spinach, yogurt, almonds

Vitamin D: Foods rich in vitamin D are eggs, sardine, tuna fish, milk, yogurt, mushroom.

vitamin E: Foods that are high in vitamin E are wheat germ oil, almonds, sunflower seeds, hazelnuts, peanut butter.

Carotenoids: Foods that are high in carotenoids are carrots, kale, sweet potato, spinach, collard greens apricots, papaya, ripe mango. 

Omega-3: Foods that are high in omega-3 are oily fish (including mackerel, tuna, salmon, sardines, herring, and trout), flaxseed, walnuts and chia seeds.
The main concern regarding the COVID-19 contamination in food requires the same food hygiene we implement for general food safety.  We will continue to recommend isolating infected individuals by practicing social distancing, wash hands frequently and effectively, and wear a mask.  More importantly, be alert, but not afraid.

Sallaya Kongsomboonvech MA., RDN., CDT., Thai CDE