VITAMIN C A natural antioxidant, it helps the body fight free radicals and strengthens the vascular wall. Fruits and vegetables are rich in it. Vitamin C is ideal with every meal to give your body the protection it needs throughout the day.

For example, an orange for breakfast, some sweet red pepper in a salad for lunch, tea with lemon and rose hips after dinner.

The RDA for vitamin C is around 100–130 mg per day and 35 mg more if you smoke or exercise regularly.

Important! Taking additional vitamin C in doses above 1000 mg can provoke gastrointestinal issues. Therefore, try to “eat” the recommended amount with food or use it as a supplement, but not more than 500 mg.

ZINC Zinc is a mineral essential for a healthy immune system. If you are zinc deficient, you are at a higher risk of infection.

However, only your doctor can prescribe zinc. Uncontrolled intake of this trace mineral can interfere with your immune functions, cause copper deficiency and lower good HDL cholesterol as well as reduce the effectiveness of certain medications, such as antibiotics.

Important! Take zinc supplements separately from milk and high-fiber foods as they help with absorption.

VITAMIN D Vitamin D is more than just a vitamin. It is an essential hormone for bone, muscle, and immune health. The most common sources of vitamin D are sea fish, cod liver, and dairy products.

To find the correct dose, you must test for 25 (OH) D. To prevent deficiency, in addition to nutrition, you can safely take 1000–2000 IU of vitamin D.

Important! Best to take Vitamin D after meals.

FATTY ACID As your body recovers, changes occur as a result of the fight against infection, and the indicators characteristic of the inflammatory process increase. Eating Omega-3s will help reduce inflammation.

There are three types of Omega-3 fatty acids:

• Alpha-linolenic acid (ALA) is found primarily in plants such as flax, chia, nuts, seeds, and oils. The recommended daily intake of ALA for women is 1.1 g and 1.6 g for men.
• Eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) are the most important fatty acids that help maintain overall brain health and promote anti-inflammatory processes in the body. They are found in fatty fish and shellfish.

Important! Adults are advised to consume at least 500 mg of EPA and DHA per day.

VITAMIN B12 Vitamin B12 (methylcobalamin) plays a key role in the production of NK (natural killer) blood cells, which directly fight infections.

The level of NK blood cells is an indicator of the immune status, which is always low in those who have been affected by COVID-19. Intravenous injections of vitamin B12 have shown a significant improvement in immune parameters in patients who have had COVID-19.

Important! At 12, it is necessary to take/enter courses under the supervision of a doctor and pass the necessary tests.

In addition to taking additional vitamins and minerals, it is very important not to neglect healthy sleep, walking in the fresh air, and exercising so that you can recover from COVID-19 as fast as possible!

20 April 2021