Importance of Improving the Immune System in the
Current Time of Coronavirus Pandemic

Coronavirus (COVID-19) has affected the world adversely. Thousands of people are
being infected daily by the rapidly spreading virus. Now people are considering
taking magical steps to improve their immunity and stay healthy. Preventive
strategies such as avoiding contact with sick individuals, good hygiene, and washing
hands frequently, eating a healthy diet are the only measures to reduce the risk of
this deadly virus.

Healthy Lifestyle

A healthy lifestyle is the first line of defense against coronavirus. General healthy
habits, such as proper nutrition, help the body to strengthen the immune system
naturally. According to Dr. Yufang Lin, 80% of our immune system is present in our
gut that helps us to fight infectious bacteria and viruses. If our digestive system is
not healthy, it makes our immune system weaker, and our body becomes more
susceptible to fighting off pathogens.

Following healthy living strategies can be adopted to protect the body from
environmental assaults:

• Avoid smoking
• Exercise regularly
• Proper healthy nutrition
• Get adequate sleep
• Avoid alcohol
• Maintain a healthy weight.
• Minimize your stress
• Avoid getting an infection, wash your hands frequently

Role of Healthy Nutrition to Boost Immune System

Balanced Diet

A healthy diet containing fruits, vegetables, whole grains, and healthy fats, present
in foods, including olive oil, fatty fish, and nuts is essential to stimulate the immune
system. Such foods are rich in zinc, vitamin C, and other antioxidants, help to reduce
inflammation and fight pathogens. Adults and children are more susceptible to
infection due to a weak immune system. According to a scientific study published
in the journal Frontiers in Physiology, a healthy diet with regular 400 IU vitamin D
supplement increases the number of disease-fighting cells such as T cells.

Certain foods affect our immune system adversely, such as processed and fried
foods. Healthcare professionals suggest eating a whole food diet, including
fermented foods, such as sauerkraut, yogurt, kefir, and miso in a regular diet. Such
foods help to enhance the growth of beneficial bacteria in the gut and support the
immune system to fight infection.

Plant-based Diet

A low-fat and plant-based diet helps to boost the immune system. The immune
system depends on the activity of white blood cells that synthesize antibodies to fight
viruses, bacteria, and other pathogens. Fresh fruits and green vegetables help us to
intake a high number of vitamins that support white blood cells.

Studies have shown that the intake of a low-fat diet is proactive and aids to
strengthen immune defenses. A high-fat diet may impair the function of white blood
cells, and oils may alter the microbiota in our gut that helps in immunity. Similarly,
maintaining a healthy weight improves the immune system. Obesity is linked with a
high risk of viral infections, including pneumonia. For weight loss, a plant-based
diet is very beneficial because it is rich in fibers, which aids fill you up, without
increasing extra calories. Fiber may also decrease BMI, which is associated with
improved immunity.

Be strategic about supplements

There is no such herb or vitamin available on the planet that can automatically
prevent a viral infection. But a balanced supply of various vitamins and minerals
play a vital role to boost up the immune system. According to scientific research
published in the British Medical Journal, claim that a moderate daily supply of
vitamin D protects the body from various types of viruses and bacteria. If an
individual has a normal range of vitamin D in his body, then a daily supplement of
about 600 to 800 IU is enough.

Natural Immune System Boosters

Certain foods help the body to strengthen its immune system. This immune system
fights the infection and prevents various viral and bacterial infections. Following
immune system booster foods should be included in your daily diet.

1. Citrus fruits

Citrus fruits provide vitamin C to the body. It helps to enhance the growth of
white blood cells in the body. These cells are key to fight viruses.

Some famous citrus foods include:

• limes
• grapefruit
• tangerines
• clementine’s
• oranges
• lemons

Our body can’t produce or store vitamin C. Therefore, the daily supply of
vitamin C is essential to maintain good health.

2. Broccoli

Broccoli is packed with minerals and vitamins. Supercharged with vitamins
C, E, and A and various other fibers and antioxidants, it is one of the most
nutritious food.

3. Garlic

Garlic is popular worldwide and can be found in almost every cuisine. It has
been used as herbal medicine in ancient times, and ever civilization recognizes
its value against infections. Scientific studies have shown that garlic helps to
reduce blood pressure and slow down the thickening of the arteries. It contains
a high concentration of sulfur-containing compounds like allicin that give it
immune-boosting properties.

4. Ginger

Ginger is another immune-boosting ingredient. It helps to reduce
inflammation, which ultimately relieves a sore throat and other inflammatory
disorders. It also helps to reduce nausea. Ginger is used in several sweet
desserts. It possesses cholesterol-lowering properties and reduces chronic

5. Yogurt

Yogurt has alive and active cultures of beneficial bacteria that stimulate the
immune system and helps to fight infection. It is also a rich source of vitamin
D that is considered a key vitamin to strengthen immunity and boost the
body’s natural defenses against viruses.

6. Almonds

When we talk about fighting and preventing viral infections, vitamin E is
equally important as vitamin C. Vitamin E is a fat-soluble vitamin that needs
fat to be absorbed. It plays a key role in maintaining a healthy immune system.
Nuts, including almonds, are supercharged with this vitamin and have healthy
fats. A daily dose of about 46 whole, shelled almonds are recommended to get
enough amount of vitamin E.

Variety is the key to balanced nutrition. There is no single food that can stimulate
our immunity and fight the infection. Always pay attention to suggested daily intake
to avoid toxicity or deficiency of vitamins.