With Covid-19 amongst us, we may be feeling like we are stuck indoors, our routines have gone out the window and our sleep patterns are all over the place! As a consequence we may be falling ill, stressed and lethargic. It may also be negatively impacting our mental health and wellbeing. Here, I am going to discuss some strategies and some scientific evidence with regards to what we can do during this Covid-19 pandemic to keep us healthy! See More: https://nutritionsynergy.co.uk/guide-to-stay-fit-and-to-keep-a-great-immune-system-during-covid-19/

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Guide to Stay Fit and To Keep a Great
Immune System During Covid-19

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With Covid-19 amongst us, we may be feeling like we are stuck indoors, our routines have gone out the
window and our sleep patterns are all over the place! As a consequence we may be falling ill, stressed and
lethargic. It may also be negatively impacting our mental health and wellbeing. Here, I am going to discuss
some strategies and some scientific evidence with regards to what we can do during this Covid-19 pandemic
to keep us healthy!
We know that sleep, exercise, diet and certain nutrients affect the immune system but there is no direct
scientific evidence that these factors can prevent, treat or cure Covid-19.
However what we do know is that to boost our immune system, we can focus on ensuring a balanced diet,
proper hydration, restful sleep, regular exercise, and stress-control.

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Supplement efficacy is unknown for Covid-19 however these MAY help:
1. Vitamin C
Vitamin C aids immune cells function, and it supports the physical barriers (such as the epithelial cells of your
skin) that protect you from pathogens (1).
Many fruits and vegetables contain good amounts of vitamin C. Hitting at least your Recommended Dietary
Allowance (RDA) of 75–120 mg/day is easy, even if you don’t like oranges. Focus on consuming an abundant
amount of citrus fruits and a variety of vegetables (red peppers are GREAT!) . The more colours the better!
Foods rich in vitamin C include broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green
or yellow pepper, sweet potato, strawberries, and tomatoes.

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2. Vitamin D
Vitamin D receptors are found throughout the body, and vitamin D is involved in many cellular processes,
including the regulation of immune cells during infections (2). Low levels of vitamin D have been
associated with worse immune function and increased rates of acute respiratory infection (3). Vitamin D is
known as the sunshine vitamin as we get it from the sun, however whilst stuck indoors this is hard to get.
Oily fish is naturally rich in vitamin D. Vitamin D is often added to milk during manufacturing (the milk
has been fortified with vitamin D). Other frequently fortified foods include bread, margarine, and fruit
juices (orange juice, in particular).
If you don’t know your vitamin D levels, and cannot get them tested, ensure that you are taking a safe
maintenance dose of 600IU (15mcg) of D3 per day.

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3. Zinc
Zinc is a dietary mineral that can bolster the immune system and thus offer some protection against the
common cold and some other viral diseases. Lozenges specifically have been known to soothe the throat
from any upcoming potential viruses (4, 5, 6).
Ideas for optimizing zinc intake from your diet:
•Add wheat germ to your cereals or yogurt;
•Throw beans and lentils into your soups, chili sauces, and other sauces and dishes;
•Eat lean red meat once or twice a week.
•Take a zinc supplement of 5–15 mg/day.
Zinc sulfate and gluconate are the most researched forms for oral supplementation and are therefore
preferred.
See More: https://nutritionsynergy.co.uk/guide-to-stay-fit-and-to-keep-a-great-immune-system-during-covid-
19/

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7. Thank You
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