COVID-19 can be very deadly. In addition to washing your hands and wearing a mask, you can also protect yourself from this pandemic by having a balanced diet.

A study issued by the University of Kent, the United Kingdom in the journal "American journal of lifestyle medicine" in 2016 showed that a balanced diet can improve immunity and is one of the most effective ways to lower the risk of infection. Many people have heard of the "balanced diet" principle but they usually misinterpret it. In this article, you will find out about the meaning of a balanced diet and the nutrients that can boost our immunity. 

What is meant by a balanced diet? 

A balanced diet is a diversified daily intake of six classes of food (vitamins, minerals, protein, fats, fibers, and carbohydrates). A diversified diet means that all six types of foods must be consumed, and each type of food must have a variety of different ingredients. For example, if you only eat a salad with multiple vegetables throughout the day, it is not recognized as a balanced diet because you only consume fibers without the other five classes of food.

The same food but different cooking methods or seasonings (such as fried pork and curry pork) are not considered as food diversity too. Although modern people often eat sufficiently, they have excess calories and inadequate nutrition. It is advisable that you pay extra attention when you plan for your diet to ensure you get sufficient nutrients and avoid getting more calories for diversification.

How is a balanced diet be related to the mental and physical prevention of COVID-19?

A balanced diet can promote physical and mental health and sets the foundation for physical resistance on weekdays.

Being in a situation where it is difficult to get protective masks and hand sanitizers while we still need to interact with people who might have been infected, a strong and healthy body could protect ourselves from being infected with the virus. In addition, many studies have also found that diet diversification can lower the risk of death and depression. Many people might have been saddened after knowing about the rising death cases resulted from the COVID-19. Therefore, a balanced diet can help them to solve this problem. Besides, cognitive functions such as memory, judgment, expression, and understanding are also improved as well by having a balanced diet.

Below are the nutrients that can boost your immunity.

Proteins as found in seafood and lean meat play an important role in the body's immune system, especially for healing and recovery. 

Zinc promotes better function of the immune system and helps to heal wounds. Zinc can be found in poultry, seafood, milk, whole grain products, beans, seeds, and nuts.

Vitamin A helps to keep our skin and tissues in the mouth, stomach, intestines and respiratory system healthy.

Sources of vitamin A include sweet potatoes, carrots, broccoli, spinach, and others. As you might have known that the COVID-19 causes the infection of lungs; therefore, this nutrient is vital for us to improve our respiratory system and at the same time prevent the infection of COVID-19.

Vitamin C stimulates the formation of antibodies and boosting immunity.

Sources of vitamin C include citrus fruits, red bell pepper, papaya, and others. Antibodies are essential for us to avoid the infection of the virus too.
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Vitamin E also works as an antioxidant, neutralizes free radicals and may improve immune function.

Sources of vitamin E include fortified cereals, sunflower seeds, almonds, vegetable oils, hazelnuts, and peanut butter.

Now, you know the importance of a balanced diet and the type of nutrients that can boost our immune system.

A strong immune system is especially important during this unusual outbreak of the COVID-19. Since there is still no specific medicine or treatment and a lack of supply of protective masks and hand sanitizers, the body's immunity system is the best weapons we have to fight against this pandemic. Other than having a balanced diet, you also need adequate sleep and regular exercise to further reduce the risk of infecting COVID-19.