I’ve never read so many scientific or pseudo-scientific material in my whole life, as I’ve done it this year. All in despair to find out how can I help myself to prevent becoming ill with covid-19.
Ok, so yeah, I’m wearing that mask, keep distance, stay home a.s.o.
But what about my immune system? What should I eat or do to help my body fight an enemy which seems to have been made in Hell?
Here Comes the Sun
First line of defence: vitamin D. That should have been expected. Exercising or just staying even 10 minutes a day in sunshine seems to help your immune system.
Or, if this is not possible, especially in a harsh cloudy nasty winter, take some D3 pills and eat oily fish, liver, eggs.
But they’re still debating if Vitamin D helps preventing covid-19.
Myself, I have no doubts, not enough vitamin D is not good for your body. Vitamin D is a “must have”.
Read more about this here.
Zinc & Copper
I cite “Although data specifically on SARS-CoV2 are unfortunately still pending and randomized controlled studies have not been conducted, the enumerated evidence from the literature strongly suggests great benefits of zinc supplementation. Zinc supplementation improves the mucociliary clearance, strengthens the integrity of the epithelium, decreases viral replication, preserves antiviral immunity, attenuates the risk of hyper-inflammation, supports anti-oxidative effects and thus reduces lung damage and minimized secondary infections. Especially older subjects, patients with chronic diseases and most of the remaining COVID-19 risk groups would most likely benefit.“
So far so good but there’s a but.
One consideration when supplementing zinc involves the interaction between zinc and copper, another essential mineral.
Several research studies have investigated the relationship between zinc intake and copper status. A daily intake of 60 mg of zinc for 10 weeks was associated with a decrease in copper status. You wouldn’t want this as cooper is also involved in the maintenance of a good immune system.
Read more here.
Some foods rich in zinc: beans, nuts, whole grains and dairy products.
Some foods rich in copper: shellfish, seeds and nuts, organ meats, wheat-bran cereals, whole-grain products, and chocolate. Isn’t it wonderful, chocolate is on my list too!
Now here we’re talking SCIENCE. At least, I’ve understood the conclusion:
Quercetin displays a broad range of antiviral properties which can interfere at multiple steps of pathogen virulence -virus entry, virus replication, protein assembly- and that these therapeutic effects can be augmented by the co-administration of vitamin C. Furthermore, due to their lack of severe side effects and low-costs, we strongly suggest the combined administration of these two compounds for both the prophylaxis and the early treatment of respiratory tract infections, especially including COVID-19 patients.
Good old Vitamin C, couldn’ t miss from the picture, could it?
But what is this quercetin? Quercetin is a plant flavonol found in red onions, all kind of herbs but especially lovage, dill and cilantro, capers, hungarian red sweet peppers, organic tomatoes, cranberries, and kale.
I prefer eating my minerals, flavonols and vitamins.
A nice balanced diet could cover all my essential minerals and vitamins, vitamin C too and help me fight, hopefully, the nasty COVID-19.
But, if necessary I wont hesitate taking also some pills, if doctors say so.
Here’s my Good Food list:
All the vegetables and fruit I can have, fresh in the season if possible.
Beans, nuts, seeds.
Wholewheat bread, cereals, pasta a.s.o.
Potatoes because I like them.
Fish and seafood
Cheese and Diary
Nice lean meats, especially poultry but including from time to time liver and lean red meets for the zinc and copper.
Cocoa and chocolate
Eggs and a little bit of butter for vitamin D
Olive Oil – can’t do without it
In short: The Mediterranean Diet, enjoy!