Reduce the complications of Covid-19 through eating habits

These days, our morale at half mast must be taken care of without delay. The news, the gray and gloomy weather and re-confinement somewhat alter our vitalism as well as our eating habits, which inevitably leads to a decline in the immune system.

The vitalism is the principle of vital energy. The more positive the thoughts, the more the vital energy will be increased tenfold. Indeed, the psyche modifies our terrain by varying the production of hormones and antibodies.

The more positive the vital energy, the more we will secrete defensive substances and endorphins, thus reducing pain by releasing internal tensions. Conversely, the more negative it is, the less we will secrete them and the more diseases will have free rein.

This is why, filling up with vitamins and trace elements remains one of the best solutions to alleviate our low morale, stimulate the immune system and possibly reduce the complications of Covid-19 infection.

Vitamins and trace elements are therefore essential for the proper functioning of our body!

Vitamin D

The vitamin D or calciferol is a liposoluble vitamin (soluble in fats: lipids). It is a hormone found in food and synthesized in the human body from a derivative of cholesterol under the action of UVB1 radiation from the Sun.

In humans, it exists in two forms: D2 ( ergocalciferol ) produced by plants or D3 ( cholecalciferol ) of animal origin.

During the winter months (and more so with confinement), when vitamin D synthesis is naturally reduced due to shorter days, less sunlight, and lower skin exposure, infections Acute lower respiratory tract infections are more common in both adults and children. “It is believed that vitamin Dplays an important role in regulating the immune system, and can potentially protect against infections. Its supplementation could reduce the incidence and the deleterious effects of these conditions ”estimates the WHO. A study published on October 27, 2020 in the Journal of Clinical Endocrinology & Metabolism showed that patients hospitalized with Covid-19 infection were more often vitamin D deficient.

Vitamin D and coronavirus:

A Spanish study published on October 27, 2020 in the Journal of Clinical Endocrinology & Metabolism shows that among 216 people hospitalized with Covid-19, 82% have a vitamin D deficiency. According to the researchers “the best approach should probably be to identify and treat vitamin D deficiencies, especially in high risk individuals such as the elderly, patients with co-morbidities, and residents of nursing homes ”.

They did not find a relationship between vitamin D concentrations or vitamin deficiency and the severity of the disease, including mortality, but believe that large randomized controlled trials will be “needed to precisely define the role of supplementation. in vitamin D in future waves of Sars-CoV-2 ”. In April, during the first epidemic wave, a preliminary study published on medrxiv showed that people deficient in vitamin D would have a 15% increased risk of developing a severe form of Covid-19 disease and twice the risk of death. than people who are not deficient. According to the authors, vitamin D would reduce the severity of COVID-19 by suppressing the storm of cytokines (responsible for the inflammatory process) in COVID-19 patients.

What are the food sources where it can be found ?

  • Butter and margarine
  • Fish oils or fatty fish such as herring, sardines, salmon or mackerel (vitamin D3) – (two servings per week)
  • Mushrooms
  • Cereals
  • Organ meats, especially liver
  • Egg yolk
  • Dairy products, especially those fortified with vitamin D
  • Cheese
  • Meat

B vitamins

The B vitamins are involved in many roles, such as energy production and proper functioning of the nervous system. Most B vitamins are not stored in sufficient quantities by the body.

The B complex vitamins have two main functions, directly related to physical and mental performance. Adequate intake of B vitamins is important to ensure optimal energy production.

Vitamins B1, B2, B3, B5, B6 and B8 are involved in the production of energy.
Vitamins B9 and B12 are needed for the production of red blood cells, for protein synthesis, for cell regeneration, and for maintaining central nervous system (CNS) function.
To be at your best, it is necessary to ensure that your body is getting enough B vitamins . Indeed, it has been established that an insufficient intake of B vitamins impairs mental performance which can cause fatigue and impair your vitality .

Vitamin B2:

The vitamin B2 , riboflavin or lactoflavine is a water soluble vitamin (soluble in water). This organic substance is necessary for the body, it facilitates the transformation of simple foods into energy and is also involved in stimulating the immune system. The daily requirement for adults is 1.5 to 1.8 mg per day.

It is mainly found in the following food sources :

  • Offal (liver, kidneys, heart)
  • Organic egg yolk
  • Dairy products
  • Pisces
  • Vegetables
  • Spinach
  • Asparagus
  • Broccoli
  • Yeasts
  • Cereals
  • Germs

Vitamin B3:

The vitamin B3 , PP, niacin or nicotinamide is as vitamin B2; one of the constituents of certain coenzymes which are involved in many cellular processes.

It intervenes among other things in the stimulation of energy, it also prevents inflammation and depression (which is a plus for our vitalism). This vitamin is synthesized by our intestinal flora from tryptophan (an amino acid). Its usual recommended daily dosage is 6 to 8 mg / liter of blood.

It is mainly found in the following food sources :

  • Offal (liver, kidneys, heart)
  • Egg yolk and dairy products
  • White meats
  • Pisces
  • Yeasts
  • Tomatoes
  • Mushrooms
  • Cereals
  • Dried vegetables
  • Figs
  • Dates
  • Plums

Vitamin B5:

The vitamin B5 , pantothenic acid or panthenol is the essential constituent of coenzyme A and is involved in the metabolism of carbohydrates, lipids and proteins. It is a natural stress reliever, which is good for our vitalism .

Most foods contain it :

  • Yeasts
  • Wholemeal flour
  • Organic eggs
  • Mushrooms

Vitamin B6:

The vitamin B6 , pyroxine , pyridoxine , pyridoxamine , pyridoxal , adermine or vitamin G, involved in the metabolism of proteins (especially tryptophan) and lipids.

It helps prevent certain depressions and is also produced by our intestinal flora.

It is mainly found in the following food sources :

  • Offal (kidneys, heart, liver)
  • Yeasts
  • Peas
  • Spinach
  • Broccoli
  • Cabbage
  • Mushrooms
  • Pisces

Vitamin C

The Vitamin C or L ascorbic acid plays an important role in the synthesis of structural proteins and many hormones. It is also a food additive: E300 (antioxidant).

It is involved in many areas including promoting iron absorption and bacterial immunity. It also prevents infections as well as all types of viral diseases.

It is mainly found in the following food sources :

  • Citrus
  • Lemon
  • Sea buckthorn
  • Apples
  • Blueberries
  • Cassis
  • Tomatoes
  • Parsley
  • Lettuce


The magnesium citrate is a mineral that has a very important role in many intracellular enzymatic reactions. It also participates in the neuromuscular transmission of nerve impulses. It is often considered the natural “stress reliever”. The body of an adult contains about 25 g of it, of which more than half is in the bones and the rest mainly in the muscles.

For children, like adults, the recommended intake is 6 mg per kilogram of weight per day.

For example :

  • 120 mg per day for a 20 kg child
  • 360 mg per day for a woman weighing 60 kilos
  • 420 mg per day for a 70 kg man

To this base, we must add :

  • 25 mg per day for adolescents, given their rapid growth: for example, for a teenager of 60 kilos, the recommended intake is 360 + 25, or 385 mg per day
  • 40 mg per day for pregnant women. For example, 400 mg per day for a woman weighing 60 kilograms at the start of her pregnancy
  • 30 mg for women who are breastfeeding. For example, 390 mg per day for a 60 kg woman

It is found in the following food sources :

  • Apricot
  • Chocolate
  • Grapefruit
  • Algae
  • Vegetables
  • Pisces

The iron

the iron is an essential trace mineral in the body, which is involved in many chemical reactions and allows among others the transport of oxygen by hemoglobin of red blood cells. The iron atom is built into many proteins, often in a special structure called heme. Biochemists distinguish between proteins carrying heme (s) or heme (hemoglobin, myoglobin, cytochromes, peroxidases, catalases) and non-heme proteins such as ferritin and hemosiderin.

The body of a 70 kg man contains about 4 g and that of a 60 kg woman, 2.5 g. It is mainly absorbed in the small intestine.

The body cannot synthesize iron and must therefore obtain it from food sources. Nature being well made, when the iron reserves of the body decrease, its rate of absorption increases.

Iron plays a role in particular in the functioning of the immune system.

It can be found in the following food sources :

  • Algae
  • Cocoa
  • Oilseeds
  • Offal
  • Red meat
  • Pisces

The copper

The copper is an essential trace element for many enzymes. It is particularly involved in the fight against infections. It is present in the human body in very small amounts, of the order of 100 mg in an adult. Copper also contributes to the formation of immune defenses.

All foods provide copper, but the richest are :

  • Offal (livers)
  • Sea food
  • Nuts
  • Cocoa
  • Poultry
  • Dried vegetables
  • Whole grain foods
  • Brewer’s yeast (to supplement the intake)
  • Algae
  • Oysters
  • Mushrooms


Minerals and trace elements are essential for the proper functioning of the body. The ideal is to consume it with each meal by selecting the foods according to their contributions. You can vary your meals while covering all your needs. The quantity of minerals is very important, that of trace elements is lower. But they are essential in the transport of nutrients and vitamins in the body. A healthy and varied diet provides sufficient amounts of minerals and trace elements.



Clementine. M.
Naturopath – Aromatherapist / Herbalist – Phytotherapist
Consultant in Clinical Phyto-aromatherapy and Ethnomedicine

Leave a Reply

Your email address will not be published. Required fields are marked *