Nutrients needed to boost the immune system

Nutrition is one of the important aspects to remain healthy and live long. A balanced diet provides energy and nutrients for required growth, development and body maintenance. To achieve a balanced diet, one must eat a variety of foods from each of the food groups. This requires an understanding of how to improve dietary diversity and quality as well as wise food selection in planning meals.

The most important step is to get understanding about requirements of a body and follow dietary guidelines which convert the scientific knowledge of nutrient requirements and food composition into practical messages so as to facilitate proper meal planning and consumption for nutritional well being.

Adult men require 2425 to 3800 Kcal based on the work types (sedentary, moderate and hard work) and for adult women is 1875 to 2925 (Food Composition Tables and Database for Bangladesh with special Reference to Selected Ethnic Foods, 2012).

The recent pandemic corona virus infection began in Wuhan, Hubei’s province of China and was called COV-2019. It was later renamed by World Health Organization (WHO) as COVID-19. The common direct reason of death in COVID-19 is because of severe pneumonia. Additionally, pneumonia is the cause of death for individuals who develop influenza that may develop worldwide with pandemic.

Presently, there are is certified treatment for this novel virus. Alternative solutions need to be found to decrease the risks of infection and death. Various standards have been adopted to reduce the risks of spreading respiratory virus such as personal hygiene, staying at home and away from individual showing symptoms and covering sneeze and cough.

Fortunately, a balanced diet can boost our immune system against any virus infection. It is now proven that Vitamin C, Vitamin D and Zinc can play a significant positive role against any virus infection like COVID-19.

Vitamin C

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin. Several investigations indicated that Vitamin C is an essential factor for the anti-viral immune responses through increasing production of anti-viral cytokine. Scientifically Vitamin C has proven it immune response against different diseases like influenza, HIV, RNA tumor viruses, herpes viruses, paramyxoviruses, HTLV-1. So it is also strongly expected that Vitamin C is also boosting the immune system against COVID-19. Lactating mothers needs highest amounts of Vitamin C (70mg/day). Pregnant women require 55 mg/day. Children to elderly people require 25-45 mg/day (WHO & FAO 2004). Fruits and vegetables are rich sources of Vitamin C. Emblica (amloki), guava, amaranth leaf, moringa leaf (sajne pata), lemon, pomelo (jambura), green mango, coriander leaf, green chilli, malta, orange, etc, are the rich sources of Vitamin C ( Food Composition Table for Bangladesh, 2013, INFS, DU).

Vitamin D

Vitamin D is a fat-soluble vitamin. The vitamin also plays significant role as antiviral activity by producing antiviral peptidase. The major source is sunlight. Any individual can meet daily requirements of Vitamin D by exposing the body to the sunlight for 25- 30 minutes at 10 am to 3 pm. Older people (over 65) require 3 times more vitamin D than other age groups (WHO & FAO 2004). The elderly people require 15 micro gram/day whereas others need only 5 micro gram. Vitamin D is not available in fruits and vegetables rather it is mainly present in some plants and animal sources like hilsha fish, others sea fish, soya bean, beef heart, oyster mushrooms, eggs, etc ( Indian Food Composition Tables 2017).

Zinc

Zinc is an essential mineral which is found in nearly 100 specific enzymes in the body. It is typically the second most abundant transition metal in organisms after iron and it is the only metal which appears in all enzyme classes. The human need for zinc is small, but its role in growth and well-being is enormous, starting even before birth. As an essential micronutrient for human health, zinc plays a key role in the immune system.

The body requires zinc to develop and activate T-lymphocytes, which is a part of the immune system, helps protect the body from infection. Increased intracellular zinc concentrations inhibit the completion of different phases of the virus life cycle.

Several studies in the past have stated that zinc has a broad-spectrum antiviral activity against a variety of viruses. Lactating mothers, pregnant women and adolescents require higher amounts (7-10 mg/day) of zinc. Others need 2-7 mg/day depending on the age groups ( WHO & FAO 2004). Sesame (til), pumpkin seeds, foxtail millet (kawn), oyster mushrooms, sunflower seeds, beef and cow liver, etc are the rich sources of zinc ( Food composition Table for Bangladesh, 2013 & Indian Food Composition Tables, 2017).

Source:

1. Indian Food Composition Tables, 2017. National Institute of Nutrition, India

2. Food Composition Table for Bangladesh, 2013, INFS, Dhaka University

3. Food Composition Tables and Database for Bangladesh with special Reference to Selected Ethnic Foods, 2012

It is very important to consume healthy and nutritious food with given priorities of the above micronutrients and to remain mentally strong and engage in do physical activities in this COVID-19 pandemic period. It is also important to maintain personal hygiene and follow the instructions of the health directorate.

Kazi Abul Kalam is Director, Bangladesh Institute of Research and Training on Applied Nutrition and Mohammed Razu Ahmed, Senior Instructor, Bangladesh Institute of Research and Training on Applied Nutrition (BIRTAN] .