Around GMA

Article Inside Page

After coronavirus impacted our lives, many people wonder what steps to take to stay healthy. Preventive measures can go a long way but ultimately, what you put inside your body can help boost your immune system.

According to Pinoy MD's resident internist Dr. Oyie Balburias, the key lies in one's eating habits.

“Kung gusto ninyong mapataas ang kalidad ng inyong system, ang pagkain po ang kailangan. Tandaan ang 'K.K.K.' o ang Kusina ang Kalinga ng Kalusugan,” he says.

“Kung ang pagkain at sustansya na nagmumula sa pagkain ang paraan para tumaas at mapatatag ang inyong immune system, kailangan ninyong alamin ang inyong food IQ.”

Food IQ is one's general knowledge about the food one consumes. Doc Oyie says, food IQ is vital in making sure your immune system is in tip-top shape.

So how will you assess your Food IQ? Here are some of his pointers to keep in mind:

1. It's all about the variety of fruits and vegetables you eat

Eating a low-fat, plant-based diet may help give you a boost because fruits and vegetables contain high amounts of vitamins and minerals.

“Para malaman ang inyong food IQ, unang-una ay kailangan bilangin po ninyo kung ilang klase ng gulay at prutas ang nakakain ninyo sa isang araw,” he said.

“At least lima dapat para 'yung iba't ibang klase ng prutas at gulay nandyan po ang lahat ng pangangailangan ng ating immune system.”

He suggests eating vegetables like broccoli and spinach that are packed with vitamins A, C, and E. Both also contain antioxidants that may increase our immune system's infection-fighting ability.

For fruits, papaya has decent amounts of potassium, magnesium, and folate, which are beneficial to your overall health.

onlyyouqj for freepik.com

2. Go nuts for nuts

“Pangalawa, kumakain ba kayo ng nuts?,” Doc Oyie asked.

“Ang tree nuts kasi tulad ng almonds ay may protein at fats na. Kung kayo nakakakain ng nuts together with your vegetables and fruits, then makakadagdag 'yan sa inyong food IQ.”

As it turns out, when it comes to preventing colds, vitamin E is a powerful antioxidant to a healthy immune system.

Because the vitamin is fat-soluble, it requires the presence of fat to be absorbed properly. Hence, nuts, including almonds and sunflower seeds, are needed in your dietary regimen because they are rich in vitamin E and healthy fats.

ArthurHidden for freepik.com

3. Fresh food is the way to go

According to Doc Oyie, processed food equals to poor gut health.

“Sa lahat ng nakakain ninyo sa isang araw, ilang porsyento nito ay fresh at hindi processed food? Masasabi niyo ba na 80% ay talagang buo at tunay na pagkain?” he cited.

“Kung araw-araw kayo kumakain tsitsirya o junk food, then mababa ang score ninyo sa inyong food IQ.”

There are trillions of good bacteria living in our intestines and they need to absorb nutrients to keep the toxins out. If we keep feeding them with sugar, salt, and saturated fat, it messes with their ecosystem, causing the bad bacteria and yeast to grow.

Our entire immune function becomes compromised if this happens, making our bodies weak to fight off even the most common cold and flu.

Stockking for freepik.com

4. Don't forget to drink up.

We cannot emphasize enough the endless benefits of water in your body.

Remember, water helps carry oxygen to your cells, which results in a properly functioning system. It also removes toxins in the body. So drinking more can help prevent these toxins from building up and hurting your immune system.

Doc Oyie says, “Malalaman ninyo ang minimum na antas na kailangan ninyo base sa inyong timbang. Ang formula is 'yung timbang ninyo, divided by two, then divided by eight.

“'Yung mako-compute ninyo ang bilang ay minimum lamang kaya tataas pa po ito kung kayo ay nag-e-exercise, nagta-trabaho, o napapawisan. Kailangan ng ating cells ang hydration at sapat na tubig.”

In conclusion, Doc Oyie says that variety is the key to proper nutrition.

Eating just one type of food won't be enough to help fight off the coronavirus or other infections, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake to get the right amount of vitamins and nutrients your body needs.

A good habit starts with a single step, so try focusing on eating right, day by day, and soon, your body will be on the right track to proper health and good nutrition.