• PALM Centre

Post Covid - Your Immunity matters

The pandemic, Covid-19 has resulted in many countries around the world to go into isolation or "lockdown". This has physically and mentally drained many people. There were reports of more calls into care-lines, and an increase in processed foods purchase. We have to get used to the new norm during Singapore's Phase 2 opening. Nevertheless, it is important to maintain, or build our immunity for our bodies to better fight viruses and sicknesses.

2 Useful methods for Immunity boosting

Nutrition Balance

  • Adopting Health Promotion Board's Healthy plate method as a base to a balanced meal.

  • Choose complex carbohydrates as your main source of Carbohydrates

  • Fill half your plate with fresh fruits and vegetables

  • Good proteins like fresh fish and poultry would be a better choice.

  • As a secondary measure, adopt the Mediterranean Diet. It is full of fresh produce and food fats from mainly fish.

Boosting Immunity

Our body's immunity helps us fight viruses and prevents the flu. The immune system is sustained by various nutrients other than Vitamin C.

1. Probiotics

Balance good bacteria in the gut

May help boost immunity

Food Source: Yogurt, Fermented foods like pickled vegetables, tempeh, miso, kefir, kimchi, sauerkraut and soy products

2. Zinc

Gene expression & Enzymatic reactions

Development and function of Immune cells

Protein & DNA synthesis

Wound healing

Growth and development

Food Source: Shellfish, Meat, Poultry, Some Fish (Flounder, sardines, salmon and sole), Legumes, Nuts and seeds, Dairy products, Eggs, Whole grains, Certain vegetables (Mushrooms, kale, peas, asparagus and beet greens)

3. Vitamin C

Growth, repair and development of body tissues

Protect against free radicals

Maintain cartilage, bones and teeth

Food source: Citrus fruits, Green peppers, Strawberries, Tomatoes, Broccoli, White potatoes, and Sweet potatoes.

4. Antioxidant

Reduce cell damage caused by oxidation stress/inflammation

Food source: Beets, blueberries, strawberries, raspberries, pecans, artichoke, beans, red cabbage, kale, dark chocolate

5. Folate

Cell growth

Amino acid metabolism

Formation of Red blood cells and white blood cells

Food source: Leafy greens, beans, peas and legumes, bananas, melons and lemons

6. Beta carotene

normal growth and development

immune system function

healthy skin and epithelia


Food source: Carrots, sweet potatoes, dark leafy greens (kale and spinach), romaine lettuce, squash, cantaloupe, red and yellow peppers, apricots

Nevertheless, hand hygiene will still be important to prevent unnecessary germs that can enter via the mouth. Stay Healthy!

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