Nothing beats our innate protection
Unsurprisingly, new cases of COVID-19 infection have been increasing since we wrapped up the holiday season. The world could go on lockdown again or we can continue to observe health protocols to control the spread of infection just as we have been doing since the pandemic began two years ago. We should not turn a blind eye, however, on the most important thing that could protect us from this virus—a healthy immune system, a more powerful protection that is innate within us that could rival the protection of the most advanced face mask ever produced in this lifetime.
Have you ever wondered why some individuals do not get infection despite having household members test positive for COVID-19? Are they just plain lucky or does it have something to do with their immune system? Why do some individuals test positive for the virus without manifesting signs and symptoms of infection yet others are fighting for their lives while hooked on a device to help them breathe?
If we truly wish to end this pandemic, we seriously have to pay attention to our immune system in addition to getting vaccinated, wearing face masks, handwashing, and physical distancing.
If we truly wish to end this pandemic, we seriously have to pay attention to our immune system in addition to getting vaccinated, wearing face masks, handwashing, and physical distancing. But what does it take to build a healthy immune system?
Our daily diet and eating pattern directly impact immunity or how the immune system performs. It is not as simple as obtaining proper nutrition from carbohydrate, protein, fat, vitamin, and mineral food sources. Ensuring a healthy immune system involves the consumption of food that contains phytochemicals. These plant food items must be picked at the right time and consumed with minimal processing that could strip them of essential nutrients. For example, when vegetables are harvested then left for a prolonged period of time on the shelf, cooked, served and reheated, they lose most of their nutrients. Regularly market for fresh produce, then cook and serve it promptly. Fresh is best. Homecooked meals that are abundant in fresh produce from vegetables and fruits are phytonutrient and antioxidant rich.
(freepik) 
fruits and vegetables rich in phytochemicals
Unlike the vitamin and mineral supplements that we are all familiar with, phytochemicals or phytonutrients were once regarded as useless nutrients because they do not supplement the body and correct deficiencies like vitamin C or iron. Numerous studies, however, have emerged about the protective nutrients known as phytochemicals. These nutrients help boost the immune system, helping the body ward off infections and even cancer. For example, the phytonutrient called carotenoid, which is found in carrots and green leafy vegetables, can be converted into vitamin A in the body. This will then protect the lining or epithelium of the lungs and other parts of the body.
It also modulates the production of pro-inflammatory cytokines that could increase during COVID-19 infection when inflammation is high. Getting phytochemicals from natural sources are best instead of taking large doses of supplemental vitamins and minerals, which may be detrimental to health.
Experts say that regular consumption of phytochemicals helps improve the body’s defense mechanism and resistance to diseases. Unfortunately, there has been excessive consumption of animal-based products and food that are high in unhealthy fats, refined sugars, salt, and additives. While some may be unable to totally avoid these food staples, it is prudent to limit the intake because they compromise the immune system. Why do patients with uncontrolled diabetes have an increased risk of severe infection? Elevated blood sugar levels depresses the immune system, thus rendering the individual vulnerable to the threat of the virus.
Protect yourself from COVID-19 by working on making your immune system the innate doctor in the body, healthy. Consume less red meat, processed food, dairy products, sweets, and high-cholesterol and fried food. Intentionally and mindfully incorporate fruits, vegetables, whole grains, nuts, and seeds into your daily diet and in all meals as much as possible. Prevention is always better than cure. Stay safe Philippines!