It is important to understand that these suggestions will not cure CODIV-19, but they will aid in boosting your immune system and the first line of defense. As you are all aware COVID-19 causes inflammation of the lungs. It enters our body through the mucus membrane that lines our nose, mouth, and eyes. It affects our upper and lowers respiratory tract, especially our alveoli once someone develops pneumonia. Here are supplements and functional foods to help nourish and strengthen your immune system.
Water– Hydrate! I am sure this is not the first time you are hearing this. Hydration is very important, dehydration increases the resting heart rate and susceptibility of developing certain conditions. It also leads to confusion and disorientation.
Vitamin C– Also known as Ascorbic acid is a very powerful water-soluble vitamin. It can not be synthesized by humans and therefore has to be obtained from the diet. It is one of the most potent antioxidants. It contributes to immune defense and cellular functions. Vitamin C supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress. Vitamin C accumulates in phagocytic cells, such as neutrophils, and can enhance chemotaxis, phagocytosis, generation of reactive oxygen species, and ultimately microbial killing. Liposomal Vitamin C is suggested for optimal absorption. The suggested dosage is between 1000-5000 mg daily.
Foods From highest to lowest that contains VITAMIN C
- Guava 228mg
- Blackcurrant 118mg
- Kiwi 93mg
- Lemon 77mg
- Persimmon 66mg
- Strawberries 60mg
- Oranges 53mg
- Mango 36mg
- Passion fruit 30mg
- Blackberries 21mg
Vitamin D– Vitamin D can modulate innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as increased susceptibility to infection. It activates immune cell receptors found in lymphocytes and macrophages. It is also a calcium regulator. The suggested active form of Vitamin D is D3 and the suggested dosage is 400-800IU daily.
FOODS FROM HIGHEST TO LOWEST THAT CONTAINS VITAMIN D
- Cod liver oil 1360 IU
- Mackerel 643 IU
- Trout 635IU
- Fish roe 484 IU
- Salmon 441 IU
- Oysters 320 IU
- Sardines 272IU
- Tuna 227 IU
- Eggs 87 IU
Zinc- Zinc plays an important role in supporting the body’s natural defense system, the function of cells mediating innate immunity, neutrophils, and natural killer cells. Macrophages also are affected by zinc deficiency as well as phagocytosis, intracellular killing, and cytokine production. Zinc deficiency adversely affects the growth and function of T and B cells. The ability of zinc to function as an anti-oxidant and stabilize membranes suggests that it has a role in the prevention of free radical-induced injury during inflammatory processes. The suggested types of Zinc that are best for cold or flu symptoms are Zinc gluconate or Zinc acetate. The suggested dosage is 11-20mg/daily.
FOODS FROM HIGHEST TO LOWEST THAT CONTAINS zinc
- Oysters 36mg per
- Beef (chuck steak) 15mg
- Chicken 5mg
- Firm tofu 4mg
- Lean pork chops 4mg
- Hemp seeds 3mg
- Lentils 3mg
- Low-fat yogurt 2mg
- Oatmeal 2mg
- Shiitake mushrooms 2mg
Garlic– Contains a compound called Alliin, when garlic is crushed or chewed its compound turns into allicin, the main active ingredient in garlic. These compounds have shown to boost white blood cells when they encounter a virus like a common cold or the flu. Clinical trials have evaluated 180 mg of allicin daily for the prevention of the common cold. The following are also suggested intake: 2 to 5 g of fresh raw garlic; 0.4 to 1.2 g of dried garlic powder; 2 to 5 mg garlic oil; 300 to 1,000 mg of garlic extract (as solid material); 2,400 mg/day of aged garlic extract (liquid). Take with food.
Olive leaf extract– It boosts your immune system and helps fight viruses and pathogens that cause a cold, and the flu. It can keep your body from contracting the flu, or help your body fight off the flu if you already have it. Just one to two capsules of olive leaf extract daily will help maintain good health and improve your overall energy.
N-acetyl-cysteine– an important small molecule that replenishes levels of glutathione (GSH), a powerful antioxidant found throughout the body. It is also found naturally in onions and garlic. The suggested dosage is 200-500mg/daily.
Vitamin A– is a fat-soluble vitamin, it protects our respiratory, intestine and urinary tract surface lining. It helps keep our membrane nourished to function against harmful viruses and bacteria. It also helps make WBC which fights off infection. Retinol can be absorbed through the body by beta carotene, solid or single. The suggested dosage for men is 900 mcg RAE and women 700 mcg RAE.
FOODS FROM HIGHEST TO LOWEST THAT CONTAINS vitamin a
- Sweet potato 1922 μg per cup
- Carrots 1329 μg per cup
- Tuna 1287 μg in a 6oz fillet
- Butternut squash 1144 μg per cup
- Spinach 943 μg per cup
- Cantaloupe 299 μg per cup
- Lettuce 205 μg per cup
- Red bell peppers 198 μg per cup
- Broccoli 120 μg per cup
- Grapefruit 106 μg per cup
Goldenseal– Is an herb and its dried root is used as medicine. It is used for inflammation and irritation of the respiratory, digestive and urinary tract mucous membranes. The active compound is berberine, found in plant root and rhizome. It is helpful for treating colds, flu, and upper respiratory infection. Dosage suggestion is 4-6g of powder or liquid/daily, no longer than 3 continuous weeks. Do not use on infants, during pregnancy or during lactation.
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