How does what you eat affect your chances of fighting infections like the coronavirus? A Virginia Tech professor explains how diet can make a difference.
How does what you eat affect your chances of fighting viruses like the coronavirus? A professor at Virginia Tech detailed how diet can make a difference.
“I think the biggest mistake people are making is (thinking) that there is nothing they can do other than social isolation to defend themselves against infections,” said Carlin Rafie, an assistant professor at Virginia Tech and a registered nutritionist.
Rafie has experience in nutrition and dietetics, with a focus on health education for Virginia residents through the Virginia Cooperative Extension.
In addition to social detachment and the use of a mask, there are ways for people to strengthen their personal defense system while waiting for the coronavirus vaccine.
Rafie said the bodies are highly capable of controlling disease and defending against it. One way to start is by eating more fruits and vegetables.
“Dietary recommendations recommend about two cups of fruit a day and three cups of vegetables a day. But only one in 10 Americans actually consumes that amount, ”said Rafie.
Rafie believes that by increasing the number of servings of fruits and vegetables, the risk of disease can be reduced and health can be improved.
Fruits and vegetables rich in vitamins A and C stimulate the immune system.
“Vitamin A plays a really important role in the integrity of our skin and digestive tract, the epithelial tissue – that’s where a lot of infections come in – including the respiratory tissue,” said Rafie. “Respiratory is a kind of epithelial tissue.”
So, which vegetables should you choose?
“They must be the ones you like, otherwise you are not going to eat them,” she said.
Think also in terms of varieties of colors and shapes and vegetables, fresh, cooked, canned and frozen.
“So that you can consume them in sufficient quantity and variety,” said Rafie.
It’s not just fruits and vegetables that can help your body fight disease, but a dose of dairy can also help, specifically vitamin D-fortified dairy products.
“Vitamin D plays an important role in balancing the immune response in the immune system,” said Rafie.
Don’t do dairy? Rafie said you can look for alternative dairy products or even vitamin D-fortified orange juice.
Rafie also recommends fermented foods with live active cultures, such as yogurt or kombucha, which are good for the digestive system and the intestinal tract.
“Having a really healthy intestinal tract and digestive system is very important for immune function,” said Rafie.
“Many people do not associate the two, but 70-80% of the immune system is in our gastrointestinal tract. You need a healthy microbiome in the digestive tract, which fermented yogurt and others can provide, ”said Rafie.
Other possibilities are unpasteurized sauerkraut, kimchi and buttermilk.
But in general, Rafie said it is important to watch how much you are eating and keep an eye on the scale.
“Being obese has many health consequences. It also has consequences on your immune function, ”said Rafie.
Before the pandemic, many had regular routines that kept them healthy and exercising. While this does not always work with pandemic restrictions, Rafie said it is time to create a new normal and return to healthy habits.
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