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Not drinking vitamin C, eating these foods is the best way to strengthen the immune system

Citrus fruits are one of the best foods to strengthen the body's ability to prevent disease.


The Covid-19 epidemic has spread to more than 100 countries and territories, infecting nearly 110,000 people and killing 3,831 of them.


Scientists say there is currently no specific drug for the disease and a vaccine against the new virus is still in the process of being tested. Therefore, strengthening your immune system is the best method for you to deal with this new disease.


Strengthening the immune system will help the body fight against both viral and bacterial attacks, said Dr. N. Ganabaskaran, President of the Malaysian Medical Association.



He suggests that one of the most effective ways to strengthen the immune system is through nutrition. People should practice healthy eating habits, giving priority to certain foods that can strengthen their immune system.


"Having a strong immune system not only reduces your risk of contracting bacterial and viral diseases, but it can also speed up your recovery [if you get them]," says Dr. N. Ganabaskaran said.


Citrus fruits are one of the best foods to strengthen the body's ability to prevent disease.
Citrus fruits are one of the best foods to strengthen the body's ability to prevent disease.

We know the immune system is a defense mechanism of the body, against infectious organisms and other "invaders", including bacteria and viruses. The immune system is made up of a network of cells, tissues, and organs that work together to protect the body.


However, Dr. Ganabaskaran said each of us has a different immune system, depending on factors such as age, dietary habits and lifestyle. Therefore, it is important to ensure that your immune system is as strong as possible, which will help you prevent and fight disease.


He emphasized the importance of a healthy diet, providing enough vitamins needed by the body. One of the most important vitamins for boosting the immune system is Vitamin C. A lack of vitamin C can make you more susceptible to illness.


You should supplement vitamin C through foods such as kiwi, oranges, papaya, broccoli, broccoli... Taking vitamin C tablets is not recommended, because it only produces the same effect as one type. placebo, giving you more peace of mind.


Studies show that taking vitamin C in pill form does not have a clear effect on the immune system. But taking an overdose of vitamin C, more than 500 micrograms per day is not safe, and more than 2,000 milligrams per day increases the risk of kidney stones significantly.


Next, Vitamin B6 also plays a very important role in supporting the biochemical reactions of the immune system. And third is Vitamin E, a powerful antioxidant that helps the body fight infections.

Consuming foods that boost the immune system has been encouraged during flu and Covid-19 outbreaks, Dr. Ganabaskaran said.



Foods that boost the immune system include green vegetables, dairy products, kiwi fruit, lemons and oranges, as well as nuts like almonds and cashews that are packed with vitamins and antioxidants.
Foods that boost the immune system include green vegetables, dairy products, kiwi fruit, lemons and oranges, as well as nuts like almonds and cashews that are packed with vitamins and antioxidants.

He says foods that boost the immune system include green vegetables, dairy products, kiwi fruit, lemons and oranges, as well as nuts like almonds and cashews that are packed with vitamins and antioxidants.


Even cooked poultry and shellfish are good sources of immunity-boosting foods, thanks to their rich protein and zinc content. Only thing, people need to pay attention to eat cooked food, to avoid eating rare meat, which can become a source of infection.



Research shows that zinc is a trace element that plays an important role in the immune system. Immune cells, especially T cells, need zinc. If you don't get enough zinc each day, your immune system will suffer.


Seafood and shellfish that are high in zinc include crabs, clams, lobsters, and mussels. However, pay attention to the recommended daily intake of zinc, which is around 11mg for men and 8mg for women. Too much zinc can also suppress the immune system.


In addition, vitamin D deficiency can also weaken the immune system. The calculated adequate vitamin D level for everyone, both men and women between the ages of 1 and 70, is 15 micrograms per day. Food sources of vitamin D include salmon, tuna, yogurt, shrimp, mushrooms, egg yolks, etc.


Zinc rich foods
Zinc rich foods

Sharing the same opinion with Dr. Ganabaskaran, Dr. Sareena Hanim Hamzah, a Malaysian nutritionist, also said that to have a healthy immune system, you must have a balanced diet including carbohydrates, proteins, fats, vitamins and minerals.


“Fruits and vegetables of different colors can complement and strengthen the body's immunity. Fruits and vegetables contain Vitamins C, E and antioxidants that can boost the immune system to fight off infections and pathogens,” she says.


Dr. Sareena adds that citrus fruit is one of the best foods to strengthen the body's ability to prevent disease. For vegetables, she recommends bell peppers, broccoli and spinach as options.


“However, food consumption should be in moderation. In general, people without any underlying health problems will not be affected by a slightly higher intake, but for those with pre-existing or health problems such as heart disease pulse, should consult a dietitian to customize your diet.”


Dr. Sareena said that besides fruits and vegetables, nuts are also a great source of Vitamin E and antioxidants, two ingredients that are essential for boosting the immune system.

For example, she says, sunflower seeds have phosphorus, magnesium and Vitamin B6.


“Vitamin E plays a very important role in regulating and maintaining immune system function. Other foods high in Vitamin E include avocados, dark green vegetables, and nuts.


Based on scientific research from around the world, garlic, ginger, dark chocolate and green tea are also good for the body,” she says, adding that Vitamin D and probiotics from yogurt also help improve health. improve the immune system.

“Vitamin B6 from poultry and foods with Vitamin D is recommended,” says Dr. Sareena. She urges people to practice healthy eating habits and stay away from processed foods.


You should also avoid foods and drinks that contain a lot of sugar as they can accumulate unnecessary fat, weaken the immune system, or lead to other medical problems.


You should get nutrients and vitamins through food, not supplements.
You should get nutrients and vitamins through food, not supplements.

Both Malaysian medical and nutrition experts emphasize getting nutrients and vitamins through food, not supplements.


Fruits, vegetables, fish and other healthy foods already contain all the nutrients you need, and even substances you can't find in supplements.


Plus, high doses of a vitamin or mineral can even interfere with the absorption of other nutrients, with many unwanted side effects.


Dr. Sareena said to have a strong immune system, people should also exercise regularly. Moderate-intensity exercise – brisk walking, biking or jogging – 30 to 60 minutes a day can help boost your immune system.


Finally, research in twins found that those who slept less and didn't get enough had suppressed immune systems. Therefore, getting enough sleep is also something everyone should do to prevent disease.


According to studies, the number of hours of sleep that each person needs varies greatly, and there is no one-size-fits-all number. But getting 7-9 hours of sleep per night seems to be a good goal for most of the adult population.



















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