- Nutrition specialists recall that foods rich in vitamins C and D help reduce the risk of respiratory infection, improving the physical barrier, innate cellular immunity and modulating acquired immunity
- Physical exercise, stress control and sleep hygiene complete the keys to strengthening our immune system against any viral infection.
A balanced diet and healthy lifestyle habits are key to strengthening our immune system. Eating foods rich in minerals and vitamins is even more important when we have been fighting a pandemic caused by the coronavirus for a year. In addition, our specialists recommend "good quality fats, such as those provided by nuts and oily fish" to strengthen our defenses.
Carmen Navarro, Ribera Nutrition specialist at the hospitals of Torrevieja y Vinalopo remember that "people who do not eat well have a greater risk of weakening their immune system and, therefore, of contracting diseases." The group's pharmacist and nutritionist at the Ribera Polusa Hospital (Lugo), Susana Carril, also recommends the consumption of fermented dairy, "because it favors resistance to microorganisms" and, therefore, favors our defenses. For Ruth Boente, an endocrinologist at Ribera Povisa Hospital (Vigo) vitamins such as A, B6, B12, C and D and minerals such as copper, folate, iron and selenium play a special role in the proper functioning of the immune system.
Fresh and seasonal fruits and vegetables provide vitamins, minerals and fiber. In addition, professionals recommend reducing the consumption of juices, because they provide vitamins and minerals but do not include much of the fiber found in whole fruit. "As a reference we can take three or more pieces of fruit a whole day, preferably one rich in vitamin C such as oranges, strawberries or kiwis," explains Carmen Navarro. Susana Carril adds that "the skin of the fruit is usually a reservoir of vitamins and minerals." "Vitamin C is essential and exerts important antioxidant, anti-inflammatory and immunomodulatory effects," explains Dr. Boente, who adds that "there is scientific evidence that adequate levels of vitamin C reduce the incidence and duration of respiratory infections."
Consuming two servings a day of greens and vegetables guarantees a strong immune system to fight any disease and whole grains are recommended instead of refined flours. “Wholegrain provides a greater amount of nutrients such as vitamins, fiber and minerals”, explains Dr. Navarro, who adds that “it is necessary to increase the consumption of legumes, rice, potatoes and reject foods processed with white flour”. Dr. Navarro recalls that nuts, lean meats and fish provide fiber, unsaturated fatty acids and insists on replacing sugary drinks, both soft drinks and juices, with water, coffee or infusions, since the consumption of rapidly absorbed sugars, such as sugar or honey, are a superfluous food group that is not necessary”.
Vitamin D and Covid
Covid has valued the importance of vitamin D in our immune system. Ruth Boente, a specialist in Endocrinology at the Ribera Povisa Hospital, explains that vitamin D "has properties that help reduce the risk of respiratory infection, improving the physical barrier, innate cellular immunity and modulating acquired immunity."
The pharmacist and nutritionist at Hospital Polusa, Susana Carril, explains that many studies are being carried out to verify the extent to which vitamin D can be key to strengthening our immune system against viruses such as Covid. “There are already studies that indicate that people with a deficient level of vitamin D are more likely to be positive for Covid in similar conditions to another person with a normal level of this vitamin,” she explains. Other studies are currently assessing "a protective effect of vitamin D against gravity, once infected by the virus." In this sense, Dr. Boende points out that "several studies have correlated vitamin D deficiency with a higher degree of inflammation, the risk of pneumonia and the appearance of severe respiratory distress." Although she, she adds, the investigations continue because studies in Covid patients have yielded discordant results in terms of reduction of severity and mortality. In any case, the endocrinologist at the Ribera Povisa Hospital explains that fatty fish such as trout, salmon, tuna and mackerel should be key in our diet, because they are a natural source of vitamin D, as is cattle liver, cheese , egg yolk, mushrooms and dairy products, mainly milk.
Along with a balanced diet, a healthy lifestyle includes physical exercise, stress control and proper sleep hygiene. “All this helps to strengthen the immune system as well as the adequate consumption of vitamins and micronutrients”, explains Dr. Navarro.
