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It has been a year since we have adopted a new normal due to the rapid transmission of the deadly virus, COVID-19, and its variants. Many of us have been and are still on high ALERT of our surroundings to ensure the safety of ourselves and our loved ones! We are aware of what COVID-19 is, how serious it is, and the signs and symptoms of the virus, BUT we need to adhere to the current guidelines continuously. Adherence to the basic guidelines can help keep people safe and end this infectious respiratory illness that weakens our immune system and destroys lives. A weaker immune system allows us to be severely vulnerable to infectious viral attacks such as seen by COVID-19 and the Flu. The virus attacks each individual differently and can easily transmit from one person to the next. The virus can cause anywhere from mild symptoms to severe complications that may require immediate hospital care due to pneumonia and respiratory and organ failure that leads to death. Numerous risk factors correlate with the novel coronavirus. Patients with underlying health conditions such as weak immune system, heart disease, diabetes, obesity, cancer, blood disorders, kidney or liver-related diseases, lung-related conditions, and inadequate nutrition are at a higher risk of developing severe symptoms.

Boosting our immune system with good nutrition, keeping our distance, vaccinating, and following proper hygiene such as wearing our masks at all times while at work and basic outings, practicing frequent hand washing, and sanitizing our hands and utilized surfaces, our immune system has the ability carry on the fight against this virus and may just defeat it.


  • Coming into close contact (about 6 feet or two arm lengths) with a person who has COVID-19. COVID-19 primarily spreads from person to person.

  • Respiratory droplets when an infected person coughs, sneezes, or talks.

  • Touching a contaminated surface or object, and then by touching your mouth, nose, or eyes.

Proper Hygiene

  • Wear a cloth face covering your entire nose and mouth in public settings and around people AT ALL TIMES. Take the mask off only if you are alone, in the car, and at home.

  • Keep your workstation and lunch stations clean and disinfect frequently touched surfaces.

  • Wash your hands often with soap and water for at least 20 seconds, AND use an alcohol-based hand sanitizer that contains at least 60% alcohol.

  • Avoid large crowding: Stay home as much as possible and avoid close contact with others.

Good Nutrition

Numerous studies show that our immune system plays a critical role in response to COVID-19. Therefore, boosting our immune system with good nutrition is a great defense mechanism to have. Having good nutrition can prevent illness where our immune system becomes vulnerable. A single food or nutrient does not solve every health problem nor boost your immune system. However, overall balanced nutrition, i.e., a dietary plan containing immune-boosting nutrition, can do so!

  • Vitamin A helps regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines, and respiratory system healthy. Get this vitamin from sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs, or foods labeled "vitamin A fortified," such as milk or some cereals.

  • Vitamin C supports the immune system by stimulating the formation of antibodies. Include more sources of this healthy vitamin by choosing citrus fruits such as oranges, grapefruit, tangerines, red bell pepper, papaya, strawberries, tomato juice, or foods fortified with vitamin C, such as some cereals.

  • Vitamin E works as an antioxidant and may support immune function. Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts, and peanut butter.

  • Zinc helps the immune system work properly and may help wounds heal. Zinc is in lean meat, poultry, seafood, milk, whole grain products, beans, seeds, and nuts.

  • Other nutrients, including vitamin B6, B12, copper, folate, selenium, and iron, also may support immune response and play a role in a healthful eating style.

  • Protein plays a role in the body's immune system, especially for healing and recovery. Eat various protein foods, including seafood, lean meat, poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

  • Consistent exercise or daily walks can help boost and provide substantial positive benefits to your immune system health over time.

COVID-19 has affected the entire world on every imaginative level. Many lives were lost, and many became ill. We as a society are coping with what today is considered the new normal. With our nation’s rapid response to save lives, destroying the virus, and resuming our previous normal - there is more hope to come. Every step you take makes a difference to others, their loved ones, and also YOUR HEALTH!

Source for Nutrition Statements:

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