Vitamins and Foods to Strengthen You Against Covid

The vitamins C and D have been the stars during these pandemic years, when we have all sought ways to protect ourselves as naturally as possible from COVID-19. But how do they work and in which foods can we find vitamins to strengthen ourselves against the coronavirus?Vitamin C is an antioxidant that has always been promoted as a benefactor in healthy immune function, whereas vitamin D rose to fame in recent years due to its potential positive effects on immune function.What science has been able to investigate so far regarding the consumption of vitamins as supplements and the new COVID-19 is that there is a possibility that supplements may be effective. For example, some observational studies link lower vitamin levels in the blood with a higher risk of testing positive for the virus that causes COVID-19; however, such studies cannot prove that vitamin D protects people from infections.According to information from Harvard University, a 2021 study on zinc and vitamin C also did not show benefits for people with mild COVID-19. In this study, people whose symptoms did not require hospitalization were randomly assigned to receive either vitamin C only, 8,000 mg/day, or zinc only, 50 mg/day, or both supplements in the previous doses, or neither.Despite the doubts about the overall benefit of these supplements, many doctors began prescribing them routinely in the early days of the COVID-19 pandemic, likely due to a lack of knowledge on how to treat this new infection and the safety track record of these vitamin supplements.While people with nutritional deficiencies should receive supplements, and deficiencies in zinc or vitamin D are common and can contribute to poor immune function, it is always best to obtain them from a nutritious and adequate diet for each person.Next, we tell you more about vitamins C and D, as well as where to find them in foods.Vitamin C, or ascorbic acid, is a water-soluble vitamin, an antioxidant and free radical scavenger that has anti-inflammatory properties, influences cellular immunity and vascular integrity, and serves as a cofactor in the generation of substances that include adrenaline, noradrenaline, and dopamine.When a person is in a state of oxidative stress, such as when going through an illness that includes severe infections and sepsis, for example COVID-19, they may require more vitamin C, but the potential role of high doses to improve inflammation and vascular injury in patients with this type of coronavirus is still being studied.Fruits and vegetables are the best sources of vitamin C, especially citrus fruits, tomatoes, tomato juice, and potatoes. Other good food sources of vitamin C include:red and green pepperskiwibroccolistrawberriesBrussels sproutsmelonMany of the best food sources of vitamin C, such as fruits and vegetables, are generally consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.On the other hand, vitamin D is an important nutrient that the body needs to build and maintain strong bones, among other benefits. The main source of this vitamin is sunlight, as the skin absorbs ultraviolet rays from the sun and converts them into vitamin D.However, many people do not get enough, especially if you are older, do not eat healthy foods, or have darker skin tones. While vitamin D stimulates the immune system and alleviates inflammation, experts note that more research is needed on its antiviral properties.Although there are several studies on the relationship between vitamin D and COVID-19 that indicate low levels may increase the likelihood of testing positive, others suggest that higher levels of vitamin D do not reduce the risk of viral infection, hospitalization, or severity of COVID-19.The best way to acquire vitamin D is through more sunlight, from 15 to 20 minutes three days a week, and foods such as:fatty fish (such as salmon or sardines)red meategg yolksFoods with added vitamin D, such as milk