Apart from Vitamin D and Vitamin C, there are 2 more important nutrients that we tend to ignore

The rising number of coronavirus cases across the globe are creating a sense of panic among the masses. Even after taking all necessary precautions right from imposing lockdown to forcing people to practice social distancing, the number of positive cases continues to grow with each passing day. Vaccination seems like the only ray of hope, but it is not yet certain when it will be launched and made available to the general public. In such a grim situation, prevention is the only way to protect oneself from the contagious virus. To stay in the pink of health and cut down the risk of infection, having nutrients rich food is the best solution. That's because only when your body is fit from inside it will be able to fight the virus. Here are 4 nutrients that you must add in your diet at this time to cut down the risk of falling ill.

Not only is a vitamin and mineral rich diet essential for warding off infection risks, it is also something which US Infectious Diseases expert, Dr. Anthony Fauci recommends to consume adequately. Vitamins act as your body's natural germ killers and the antioxidant benefits in them cut down on inflammation, boost metabolism and support the system's healthy functioning. Hence, it's important that you match your intake through your diet, or if need be, supplement wisely.

Many experts during pandemic have vouched for the health benefits of vitamin C rich food. Vitamin C is considered as a potent antioxidant which neutralises unstable compounds in your body (free radicals) that causes damage in the cells. Besides, the nutrient is required in several biochemical processes, many of which help to boost immune health. Every individual must consume 90 mg of vitamin C per day to stay fit

Common sources of Vitamin C are lemon, oranges, capsicum and others.

Vitamin D is a fat-soluble vitamin and is necessary for the proper functioning of your immune system. A strong immune system protects us from foreign and domestic disease-causing pathogens by creating antibodies. Vitamin D has both anti-inflammatory and immunoregulatory properties, which is crucial for the activation of immune system defence in the body. Low levels of this vitamin have often been associated with infection, disease, and immune-related disorders.

The recommended daily amount of vitamin D is 600 international units (IU) for people between 1 to 70 years, and 800 IU for people over 70 years.

The most common source of vitamin D is the Sun, but some food items like okra, salmon, milk also contain some amount of vitamin D.

Vitamin E is the most vital chain-breaking, lipid-soluble antioxidant present in the body and is important for the normal functioning of the immune cells. Apart from its immunomodulatory effects, vitamin E is also helpful in preventing the growth of cancerous cells in the body.

Daily recommended intake of Vitamin E for both men and women above 14 years is 15 mg.

Some common sources of Vitamin E are sunflower seeds, almonds, peanuts and others.

Zinc is less talked about as a nutrient, but the role it plays in keeping us healthy and fit is invaluable. The nutrient activates about 300 enzymes in our body, which helps to strengthen our immune system, promote cell division, cell growth, heal wounds and synthesise proteins and DNA. Zinc intake also helps to reduce the duration of the common cold. As per the USA's National Institute of Health, men must consume 11 mg of zinc daily, while women must have 8 mg zinc. Some common sources of zinc are meat, shellfish, chicken, legumes, cashew, mushroom, pumpkin seeds and others.