By Lauren Incarnato, Student Nutritionist The past few weeks have been met with a lot of uncertainty and craziness as every minute seems to bring up a new development of the novel coronavirus. It is obvious and almost inevitable that this time may lead to added stress and anxiety as we all continue to social distance and pick up classes online. As we begin to adjust to a new routine, it is more important now than before to focus on our health and nutrition to give our bodies the nutrients it needs to properly perform immune functions. Though there is no "perfect diet" that will prevent you from contracting COVID-19, fueling your body with nutrients for immune health is important to feeling good and optimizing your immune function! Beta-Carotene and Vitamin A Beta-Carotene is a red-orange pigment found in plants and fruits. It gets converted to Vitamin A which is an important vitamin for the immune system. Sources of Beta-Carotene include carrots, sweet potatoes, asparagus, broccoli, grapefruit, and more. Vitamin C Vitamin C is a well-known nutrient important for immune function (hello Emergen-C!) with the main purpose of immune protection and preventative immunity. Vitamin C rich foods include citrus fruits, broccoli, kale, spinach, and bell peppers. Vitamin D Vitamin D is another important vitamin for immunity, creating proteins that kill foreign bacteria/viruses. Vitamin D deficiency is one of the most common deficiencies among young adults, and now more than ever it is crucial to ensure you are incorporating Vitamin D into your diet! The main source of Vitamin D is from the sun, so be sure to get outside on those sunny days to read a book, go for a walk, or even participate in your online classes outside. Additional sources of Vitamin D you can get from your diet include fortified milk, tofu and other soy products, fortified cereals and also in beef and eggs. Zinc Zinc, although often forgotten, is a crucial mineral for the immune system. It functions in the defensive immune system, through cell division and growth, and wound healing. Sources of zinc include legumes (beans/nuts), 100% whole wheat bread, spinach, chicken, mushrooms, dark chocolate, and fortified cereals. Iron Iron is important for immune cell proliferation and maturation, and is a key nutrient in responding to infections. Sources of iron include red meat, dark leafy vegetables, fortified cereal, tofu, and quinoa. Staying Hydrated Be sure you are providing your body with fluids throughout the day to keep you hydrated! Hydration does not come from water alone, so be sure to be consuming some fruits and vegetables as well for hydration from foods. Hydrating fruits include watermelon, oranges, strawberries and pineapple. Hydrating vegetables include cucumber, celery, lettuce, and carrots. Soup also is another way to increase your hydration through foods. Staying Active Another important area for your health and immune system is to get some exercise in during the day! Since gyms are closed, it may be more difficult to keep up with your normal workout routine, but staying active is an important part of overall health during this time. Some great ideas for staying active during this time include going for a walk, doing a creative at home workout with DIY weights, or doing a workout on FaceTime or Zoom with friends or family! Overall, if you are consuming a balanced diet with enough calories for your needs, you likely do not have to worry about these specific nutrients because you are already consuming an adequate amount! Take care of yourself through proper nutrition, getting an adequate amount of sleep and exercise, and finding finding positive outlets for your stress and anxiety. Do your part in flattening the curve by social distancing, washing your hands, and practicing basic hygiene.
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