Covid 19 and your immune system

A healthy diet is always important but especially important during the COVID 19 pandemic. No foods or dietary supplements can prevent or cure Covid 19 infection but it can have an affect on your immune system.

What we eat and drink can affect our body’s ability to prevent, fight and recover from infections.

What should you eat and drink?

  • Vitamin C rich foods such as citrus, bell peppers and sweet potato. Some studies have shown that vitamin C rich foods supports your immune system.
  • Food high in zinc can help to fight off infections. Food high in zinc are cashew nuts, pumpkin seeds, seafood, beef, liver and egg yolk.
  • Studies has shown that magnesium may help you feel calmer and supports your immune system. Food sources of magnesium are beans and lentils, nuts, seeds, green leafy vegetables and dairy products.
  • Include foods high in anti-oxidants on a daily basis. Examples are onion, garlic, grapes, carrots, pumpkin, spinach, broccoli, cauliflower, tomatoes, lentils, avocado, sweet potato, lean meats, fish and milk.

Limit or avoid food that can weaken the immune system.

  • High sugar foods increase inflammation in your body which weakens the immune system.
  • Salty foods. A high salt intake from any source whether it is added salt or food high in salt can increase tissue inflammation and break down the immune system.
  • A healthy balance between omega 3 and omega 6 fatty acids are important. A diet too high in omega 6 may have a negative effect on the immune system. Include more omega 3 rich foods in the form of salmon, mackerel, sardines and pilchards.
  • Fried foods are high in products that affect immune function. Limit fried foods such as fries, fried baked goods and fried chicken.
  • A diet high in processed meat has been linked to an increased risk of diseases and can have a negative effect on your immune system.



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