The spread of the new coronavirus COVID-19 around the world has caused panic among many people, and panic shopping and stockpiling have also occurred in Canada. In the pictures on the Internet, most people stock up on rice, flour, and instant noodles, but these cannot provide us with good nutrients to maintain immunity. In this article, I'll discuss how you can improve your immune system through dietary changes and discuss common myths about eating habits.
Key Nutrients for Immunity
Adequate nutrition is a key element for the efficient functioning of the immune system, and malnutrition is the most common cause of low immunity. Even a lack of micronutrients may lead to low immunity. The following are four common immunity-related Nutrients.
protein
Proteins are needed as mediators in the body's process of activating the immune system. Common protein-rich foods are: poultry, eggs, soybeans, nuts, seeds, and lean meats and seafood. Eating protein-rich foods in all three meals can maximize protein absorption. Adding nuts and Hemp hearts to your oatmeal or adding poached eggs or pan-fried salmon to your salad are some great protein tips.
Vitamin C
Since the beginning of the epidemic, vitamin C has been frantically snapped up. Vitamin C is a water-soluble nutrient, so excess vitamin C intake is usually excreted in the urine. An adult needs 75-90 mg of vitamin C a day, and it will be higher for smokers. Adding vitamin C-rich foods to your meals and snacks will allow the body to obtain vitamin C without interruption, and can also obtain other nutrients through ingredients to protect your body. Adding a small serving of strawberries to your breakfast or eating bell peppers with hummus (Hummus) as an appetizer are all tips to increase vitamin C. Vitamin E Vitamin E is an antioxidant, so it may improve the body's immunity by fighting free radicals.
Vitamin E
is a fat-soluble nutrient that usually comes from nuts such as wheat germ, peanuts and sunflower seeds. Eat yogurt or oats for breakfast with wheat germ and sliced almonds for added flavor and nutritional variety.
zinc
Zinc is an essential nutrient for body metabolism and immune mechanism. Zinc comes from different types of foods, especially those rich in protein. Food sources of zinc are mainly lean meats, poultry, seafood, milk, whole grains, legumes, nuts and seeds.
In addition to these nutrients, there are many other nutrients that affect our immunity, such as selenium, iron, copper and vitamin B. While there are several nutrients that are strongly associated with immunity, taking supplements of these nutrients will not boost your immunity in the short term. The best thing to do is to develop a balanced diet and choose a variety of foods to maintain a strong and powerful immunity in the long run.
Mythbusters
Under the epidemic, many people will use panic to create opportunities. Therefore, all kinds of rumors emerged in response to the epidemic. Let us talk about different rumors today.
Myth 1: Using nutritional supplements can boost your immunity in the short term
Our immunity is a protective wall built up by the human body for a long time, not a barrier that can be controlled by a switch. A strong immunity is inseparable from adequate nutrition, but the development of immunity is long-term and not short-term through nutritional supplements.
Myth 2: Garlic can kill the new coronavirus
Although garlic may have a bactericidal effect, it has no preventive or therapeutic effect on the new coronavirus. Consuming garlic and garlic supplements may have side effects such as foul-smelling gas, itchy skin, and gastrointestinal discomfort.
Myth 3: Ginseng and American ginseng can increase the body's immunity
Taking ginseng or American ginseng did not reduce the likelihood of acute respiratory infections. A small amount of data suggests that the use of American ginseng in healthy people may shorten the duration of respiratory infections. It is a pity that this research data is not for the new coronavirus, and ginseng, which is commonly used in Asian groups, is not included in the research scope.
Myth 4: Probiotics Can Boost Immunity
With the rise of research on the effect of intestinal flora on human health, more and more advertisements about probiotics appear in our lives. Taking advantage of this epidemic, we have also seen many advertisements about taking probiotics to increase immunity. There are many strains of probiotics, and each strain may have different effects in the body. A small number of studies have found that probiotics may speed up the recovery of pneumonia, but there is no medical research on the use of probiotics to prevent respiratory diseases. clinical guidelines. Therefore, we need to strengthen the health of intestinal flora in the long run. The best way is to choose whole grains, eat various types of fruits and vegetables, and choose less processed protein types.
Myth 5: Eating salads is more likely to be infected with the new coronavirus
There is currently no evidence that the new coronavirus can be transmitted through food. But because salads are all raw food, if you want to eat salads, maintain good food hygiene habits to prevent germs from being transmitted through food: such as washing with hand sanitizer for 20 seconds before preparing ingredients, thoroughly washing the skins of fruits and vegetables or peeling them, And prepare raw and cooked food separately.
Myth 6: Taking vitamin D can prevent the new coronavirus
After vitamin C quickly sold out under the publicity, vitamin D was also promoted to prevent the new crown virus. There is no way to prevent the new coronavirus by taking vitamin D. The key to preventing the virus is to wash your hands frequently, maintain social distance, and exercise regularly to enhance immunity. Vitamin D can be self-synthesized on the skin surface through sunlight exposure, but social distance and isolation during the epidemic prevent most people from enjoying sunlight, and there is a risk of vitamin D deficiency. The Health Canada recommends that people over the age of 65 routinely take 1000IU vitamin D supplements, and other groups of people who stay at home for a long time during the epidemic can also take appropriate vitamin D supplements. Your family doctor can be consulted to advise on the dosage that is right for you.
final words
During the spread of the virus, maintaining a good diet, washing hands frequently, maintaining social distance, regular exercise, and controlling existing chronic diseases can also reduce the risk of infection. In addition to preventing epidemics, people with other underlying diseases also need to take medicines to control their illnesses according to the doctor's advice and pay attention to food safety, especially the elderly with weak immunity. During the epidemic, most pharmacies and clinics can conduct consultations and prescription drug renewals by phone, and you can call your family doctor for consultation. I wish you all good health, smooth breathing, and dragon-horse spirit!
Note: Due to the rapid development of COVID-19, some of the epidemic prevention recommendations may differ from the latest information published by the Health Department. Please refer to the official information from Health Canada. 
