With new variants of Covid coming out on a regular basis, the media has been blowing up with panic-inducing headlines. Thanks to science, however, we can be assured that there are plenty of resources available to us to stay healthy, safe, and strong despite whatever mutations Covid will inevitably form. If you ignored the media and looked solely to the research readily available in scientific and medical journals, you would see that there is consensus for what all humans need in order to maintain a strong immune system. And we know a strong immune system is our best defense against Covid and other viral and bacterial infections.
The most important nutrients you can get for yourself are:
Zinc. You can get all the zinc you need for a strong immune system for the day from one oyster. (Why does no one ever say, "An oyster a day keeps the doctor away"? It's arguably just as nutritious as an apple.) If you are not an oyster fan, fortunately you can also get zinc from a supplement. For an immune system boost, 40 to 50 mg per day is plentiful for most adults. (It is inadvisable to go above 50 mg per day for an extended period, as it can cause copper deficiencies.)
Vitamin D. This has been widely researched in conjunction with immune health in general and also Covid specifically. Many different doses have been tested on Covid patients, so the specifics are case-dependent but for general immune health, many recommendations are between 5,000-10,000 IUs per day for adults. Vitamin D is a commonly depleted nutrient in humans, so getting levels checked via blood test may be helpful. The only natural source of Vitamin D is your own body! However, you need an essential ingredient in order to make it: sunshine. If you can get out into midday sun for about 20 minutes per day wearing little more than your knickers, then you will probably get enough. Otherwise, supplements may be necessary.
Vitamin C. Most people know the original immune-booster. It's the reason we thought drinking orange juice was so good for us. However, we now know that the sugar content of fruit juice can have an immediate negative effect on the immune system. Other sources can be even better for us: a red pepper (capsicum) or half a head of broccoli can also give us our vitamin C for the day. To get an abundance of vitamin C, supplementing up to 3,000mg a day for most adults will provide it.
Omega-3 Fatty Acids. To keep our cells functioning their best, you want their fluid membranes moving with healthy fats. Omega-3s can come from fatty fish like wild caught salmon, mackerel, and anchovies. Flax seed is an option for vegetarians, but animal sources have superior fat ratios. For depleted individuals, going for 3,000 to 4,000 mg per day will start to move things in the right direction.
Selenium. This oft forgotten immune essential helps us with DNA repair vital to cancer prevention and reduced inflammation causing cardiovascular issues. Read about the cardiovascular complications following the recent new vaccines and you may want to watch your selenium intake. It can be found in Brazil nuts and sardines. The maximum daily limit is 400 mcg for most adults. Men want to be careful not to overdo selenium, as it is potentially tied to prostate issues.
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