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Strengthening the body’s defenses: arming yourself against the coronavirus with an intact immune system
Wash your hands regularly, stay away from other people, and wear mouth and nose protection when you go shopping and on public transportation – you can hardly do more against the coronavirus, right? But: it can strengthen your immune system. Because experts assume that a weakened immune system increases the risk of a serious course of the disease.
COVID-19 lung disease, caused by the novel SARS-CoV-2 coronavirus, can be fatal, especially for the elderly. But it is not only they who have a higher risk of developing a serious illness. People with weak defenses are also at risk. Therefore, it is important to strengthen the immune system.
Not much advice has been taken
It is now important to strengthen the immune system, not only to protect yourself from the cold or flu, but also to be optimally prepared for a possible corona infection.
Various recommendations are currently circulating on various blogs and online advertising sites. However, most of the tips are undocumented and mostly cost money.
The Bavaria Consumer Service has summarized important facts in a current communication.
Important vitamins for the immune system.
As the experts explain, we generally take enough vitamins A, D, C, folic acid, vitamins B6 and B12, as well as the trace elements zinc, iron, copper and selenium, with a varied diet.
This also applies to vitamin C, which is often said to have miraculous powers against COVID-19. However, there are no current studies on this.
Until now, scientists have been unable to determine any effect on colds caused by additional intake of vitamin C.
Do you really need nutritional supplements?
Although it is permissible to advertise foods or dietary supplements (NEM) with a certain amount of vitamins A, D, C, folic acid, vitamins B6 and B12 with statements about an immunostimulatory effect, caution is still necessary with supplements.
For example, for the supply of vitamin D, the own synthesis of the skin when remaining outdoors, as well as the ingestion through food, is usually sufficient. Only in the case of a proven deficiency is it advisable to consume it after consulting the doctor.
It also applies to minerals that additional intake is advisable only if there is a deficiency. According to Consumer Services, too much can disrupt fine-tuned metabolic processes. And so, an increased supply of iron supplements may even weaken immune defense.
Superfoods: no food can replace a balanced diet
At the moment, the statements about various foods are distributed in some media and social networks, which are supposed to help against or with a corona infection due to its ingredients. However, these effects have not been proven.
So-called superfoods can contribute to our health as part of a balanced diet.
But in general, no single food can replace a balanced diet.
Local foods with valuable immune-boosting ingredients include currants, beets, kale, walnuts, onion plants, oats, or wild herbs.
Tips for an immunostimulatory diet
As Consumer Service writes, we strengthen our immune system and gut barrier directly through a balanced, gut-friendly diet. This prevents the penetration of germs and contaminants into the body and promotes the presence of protective intestinal bacteria. The experts have summarized some tips:
- One or two servings of acidified dairy products daily, such as 150 ml of plain yogurt, buttermilk, or raw sauerkraut. Finally, no longer heat the fermented products, otherwise the useful lactic acid bacteria will be killed.
- Dietary fiber serves, among other things, as food for protective intestinal bacteria. Fruits and vegetables of all kinds are recommended for each meal. This corresponds to two servings of fruit and three servings of vegetables. Cabbage vegetables, yellow beets, salsify, or chicory are particularly rich in fiber. For example, a plate of pureed vegetable soup with a slice of whole wheat bread contains about 15 grams of fiber. This corresponds to half of the minimum recommendation of 30 grams per day.
- Whole grain cereals rich in fiber every day on bread and pasta or dishes with barley, barley, oats, bulgur or couscous.
- Once a week, legumes such as beans, peas, lentils or chickpeas.
- Flax seeds, nuts, and dried fruits also increase dietary fiber.
- Resistant starch, which is produced when starchy foods are heated and then cooled, is also an important nutrient for intestinal bacteria. It is contained in potato salad, bread crusts or vegetable salad.
- A liquid amount of at least 1.5 liters is essential to swell the fiber. It also keeps the mucous membranes moist, which helps the immune system fight off pathogens. Suitable drinks: water (mineral), herbal teas or fruit without sugar or highly diluted juice juice (1: 4). Carbonated drinks are tolerated differently. Highly sugary drinks, like sodas or pure juices, are unfavorable.
- Polyphenols are phytochemicals that promote the growth of protective intestinal bacteria. They are found in many types of fruits and vegetables. Abundant in nuts, wild herbs, berries, olive oil, cocoa, coffee and black tea.
- Other secondary plant substances such as glucosinolates (mustard oils) in cabbage, watercress, horseradish, and mustard or sulfides in garlic and onion plants have an antibacterial and immune-strengthening effect.
- A stimulating effect on the immune system does not work as a dose of an antibiotic. Only if you permanently consume a mixture of the foods recommended here, the immune system has a chance to protect the body.
As concluded by the Consumer Service Bavaria, in addition to a balanced diet with fresh food, a structured daily routine with enough sleep and at least 30 minutes of exercise outdoors is important to replenish our vitamin D reserves, to keep us in good physical shape. and also (psychologically) reduces stress.
According to experts, you should avoid alcohol consumption and smoke completely. (ad)
Important note:
This article contains general information only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.
