The COVID-19 pandemic has turned the focus of the world to the immune system, the defensive mechanism of the body against disease-causing bacteria, viruses, and other species that we touch, eat and inhale every day.
A safe lifestyle which is not smoking, consuming less to no alcohol, sleeping regularly, maintaining a nutritious diet, taking mild exercise on a daily basis, and reducing stress – lets our immune systems be in the best possible position to cope with pathogens.
But stopping bacteria from reaching the body is the first line of defense. The basic preventive precautions recommended by the World Health Organization (WHO) against COVID-19 include regular handwashing with soap and water, or wiping hands with an alcohol-based rub; keeping social distance; not rubbing your eyes, nose, and ears; and shielding your nose and mouth with a bent elbow or towel while coughing or sneezing.
The basic preventive precautions recommended by the World Health Organization (WHO) against COVID-19 include regular handwashing with soap and water, or wiping hands with an alcohol-based rub; keeping social distance; not rubbing your eyes, nose, and ears; and shielding your nose and mouth with a bent elbow or towel while coughing or sneezing.
These basic steps are crucial to preventing the spread of a new disease such as the coronavirus – of which almost everybody is vulnerable, but particularly the elderly and those with existing health conditions.
But here’s a reminder to always keep in mind the revitalization of our immune system, which serves as our innate protection against this infection.
According to the concept of a healthy diet, the Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST) suggests using the Pinggang Pinoy as a meal-planning guide, which highlights various portions of Go, Glow, and Grow fruit, complemented by fats and oils and high water intake.
Melatonin also reinvigorates the digestive system. It controls the circadian cycle of humans, alleviates associated conditions such as insomnia, serves as an antioxidant, strengthens the immune system, has anti-aging and anti-inflammatory properties, and promotes the regulation of chronic diseases such as cardiovascular diseases, diabetes, and obesity.
Enrich the diet with such melatonin food sources:
1.Cereals – Non-glutinous black rice contains twice the melatonin level while when rice is brushed, the concentration is reduced to a tenth. Melatonin is present relative high in maize, barley, and oats, and other cereals. Bread crumbs meanwhile have higher rates than the crust.
2.Fruits – Which contain the largest in declining order: grape peel, raspberry, and strawberry. Others include pineapple, kiwi, apple, pomegranate, mulberry, and cranberry.
3.Legumes and Seeds – white and black mustard, and sprout (togue) sautéed mung bean are fine sources. Meanwhile, lentils, kidney beans, barley seeds, alfalfa, coriander, green cardamom, fennel, anise, flax, and almond also contain melatonin.
4.Nuts – The main examples from this food category are Almonds pistachio and walnuts.
5.Vegetables – containing fairly high concentrations of tomatoes and peppers. Other vegetables with differing amounts of melatonin content include onion, garlic, ginger, black olive, salmon, cauliflower, turnip, cucumber, carrot, radish, beetroot, purslane, spinach, asparagus, chungitsu, taro, Indian spinach, Chinese cabbage, and Japanese butterbur, ashitaba, and radish.
6.Beverages – a high proportion of cocoa, baked beans, orange and grape juice, cacao, and balsamic vinegar.
7. Edible oils – are processed linseed and pure soybean oils. Others include extra virgin olive oil, distilled palm oil, sunflower oils.
8.Proteins – the number of eggs and fish is higher than for lamb, beef, pork, and chicken.
Consumption of this mentioned melatonin-containing food may have health benefits and revitalize one’s immune system through growing the release of melatonin in the bloodstreams, improving the antioxidant ability in the body, and strengthening the domino in positive health results.
There’s nothing bad at trying these foods. Beat COVID-19 together with this healthy tip.