4 Essential micronutrients to fight COVID pandemic

Since March 2020, this COVID pandemic has drastically changed our lifestyle and food habits. Not only the viral disease itself, but the whole lockdown and quarantine life have affected us physically and psychologically. 

All of us are bombarded with ads of "immunity booster" now-a-days in news and social media everywhere.

Certainly, we are aware of useful Multivitamins in the treatment and prevention of COVID. But, there are few micronutrients that need special emphasis because of their low storage capacity inside the body, hence nutritional deficiencies are a very common occurrence.

Here's the list of few such compounds:

1.Vitamin D

It is also known as "Sunshine Vitamin", synthesized inside the human body with help of sunlight.

Recent studies have shown that around 80% of COVID patients are Vitamin D deficient. (Due to "work from home" situation). It has become most common adult nutritional deficiency in India.In COVID disease vitamin D helps by inducing antimicrobial activity and decreasing lung permeability to viral proteins.

Supplementation of Vitamin is also essential for bone integrity, reproductive and mental health.

Sources:  Sunlight (at least 15 minutes daily) is the largest source.

Fish oil, Cow Milk, Mushrooms, Oats are other minor sources.

RDA: 400-600 IU/day

2.Selenium

It is a powerful mediator of major antioxidant reactions in the body. Action at a cellular level is mediated through selenoproteins.

Selenium supplementation is shown to decrease the progression of viral infections.

It also helps to regulate thyroid hormone levels, acts as a cardioprotective, neuroprotective, and anticancer agent

Sources: Boiled eggs, Pumpkin seeds, Brown rice, Tofu, Tuna fish

RDA: 55 mcg/day

3. Magnesium

It is an important co-factor for various metabolic processes in the body. Most importantly it helps in the utilization of Vitamin D at cellular level, hence addition of Mg with Vitamin D is essential.

It also helps in regulating blood pressure, blood sugar levels, acts as an anti-inflammatory agent.

Sources: Jeera and mustard seeds (91% of daily value) Dark Chocolate, Legumes, Wheat, Oats

RDA: 350-400 mg/day

4. Zinc

In addition to Vitamin C, zinc supplements have gained importance as an essential mediator of various immune-related reactions to fight against infections. Vitamin C and Zinc are generally used in combination.

Recent studies have concluded the protective role of zinc in viral pneumonia related to covid-19.

Sources: Mushroom (high), Kabuli chana, Sesame and pumpkin seeds,  Spinach

RDA: 8-11 mg/ day