Even as the vaccine rollout continues, the authorities remain concerned about the UK variant of Covid-19 that is gradually becoming the predominant strain in the country. Due to this, people need to build up their immune systems to remain healthy in the middle of the pandemic.


Aside from exercising and getting enough sleep, people should also have a balanced diet to get the nutrients they need to maintain their health and wellness. Eating fruits and vegetables allows the body to absorb nutrients better.


Here are some food items that people can include in their diet to receive the vitamins and nutrients they need.


Citrus Fruits

Citrus fruits thrive mainly in tropical and subtropical climates. They have a leathery rind and white pith that cover the juicy parts that people love to eat. These fruits include oranges, grapefruit, limes, and strawberries.


These fruits have a high vitamin C content that can increase the production of white blood cells. White cells are essential in fighting infections. The fruits also contain other vitamins and minerals, including potassium, magnesium, and phosphorous.


These fruits also have fiber, which improves digestion and helps people lose weight. Additionally, citrus fruits also reduce the risk of kidney stones since they increase citrate levels in urine. Grapefruits are also associated with reducing systolic blood pressure, while some flavonoids in these fruits are good for the heart.


Fish and Eggs

Fish and eggs are good sources of protein and have nutrients that are good for the body. Aside from being a source of high-quality protein, fish also has omega-3 fatty acids that ensure the heart remains healthy. It is also rich in phosphorous, which is an important mineral used in protecting the tooth enamel. And to make the teeth look great, a tooth-whitening kit with a light mouthpiece is useful for this purpose.


On the other hand, one large boiled egg contains several vitamins and minerals that are good for the health. These vitamins and minerals include vitamin A, B2, B7, B12, selenium, folate, and phosphorous. Like fish, eggs that come from hens fed with omega-3 enriched feeds or hens raised in the pasture have high omega-3 fatty acids, which contribute to good heart health.


The vitamin D in these food items can also help in regulating the immune response of the body. While this vitamin is found on egg yolks, it is only present in significant among in certain fish, like tuna, sardines, and salmon.


Root Vegetables

Root vegetables are the parts of the plant that are found underground and eaten by humans. These vegetables include carrots, beets, turnips, sweet potatoes, and squash. These vegetables contain beta-carotene, a nutrient that is readily converted into vitamin A by the body. Vitamin A helps the antibodies to respond to dangerous toxins like viruses. Since vitamin A is fat-soluble, eating food containing healthy fats allows the body to absorb it easily.


Oysters and Crabs

Oysters and poultry contain zinc, a mineral that is not produced or stored by the body. Among the food items that contain a good amount of zinc are oysters. They contain around 74 milligrams of zinc per three-ounce serving. Aside from oysters, crabs also contain a good amount of zinc along with other shellfish, such as clams, mussels, and lobsters. Zinc is also found in some types of bread and fortified cereals.


While there's still a lot of studies required, zinc can help the body impair the replication of different types of RNA viruses. It is also important for the development as well as the function of cells that facilitate immunity. Even as zinc helps the immune system, it's still important to keep zinc supplementation within the recommended daily intake of the nutrient.


Green Tea

Green tea contains polyphenols, which are antioxidants that can enhance the function of the immune system. Clinical trials have demonstrated that antioxidant supplementation can enhance some immune responses to a significant degree. They increased the activation of cells that are associated with tumor immunity among the elderly.


The amino acids in green tea also help the body to produce more compounds that fight germs in the T-cells. This facilitates the reduction in inflammation within the body. It also helps fight against infection. Green tea is available in different varieties, including matcha, sencha, and gyokuro. People can consume it hot or cold. It is also available in powder form and is a part of the daily life of the Japanese people.


A healthy diet filled with nutritious food allows the body to build up its immunity against diseases. While it may not be enough to stop Covid-19, they may allow people to avoid getting severely afflicted by the virus.

Image source: 

citrus fruits- https://www.pexels.com/photo/cutting-board-with-sliced-citrus-fruits-on-napkin-6489734/

fish and eggs-https://www.pexels.com/photo/food-plate-healthy-dinner-6544221/

Oysters and crabs- https://www.pexels.com/photo/bowl-of-mussels-and-shrimps-selective-focus-photography-566343/

Root vegetables- https://www.pexels.com/photo/assorted-vegetables-on-white-surface-2611818/

Green tea-https://www.pexels.com/photo/silver-round-accessory-with-storage-227908/




Mesothelioma patients are very vulnerable and not just for health reasons. It is therefore of the utmost importance to find a serious and ethical mesothelioma law firm. Mesothelioma patients have the right to demand financial compensation from companies responsible for their possible exposure to asbestos. In the event that the patient has died, their relatives could file a mesothelioma lawsuit within a certain period of time as the law allows. There are various reasons to file a lawsuit.

As the patient, you have the right to:

  • Explore the possibilities of being compensated
  • You have the right to establish a direct relationship with the law firm of your choice



Pepsi-Cola Products Philippines Inc. (PCPPI) - the exclusive manufacturer of PepsiCo beverage products - recently reported a six percent reduction in its 2020 water usage, compared with previous year. The company saved 5,836,587 cubic meters of water which is more than 2,300 Olympic-sized swimming pools.
In support of 2021 World Water Day, PCPPI commits to improve its water reduction. The company detailed it recycled and reused more than 100,000 m3 or more than 26 million gallons of water.
“Despite the challenges from the pandemic, we still upheld our water stewardship principles. The company respects water as a fundamental right. Thus, we strictly manage our water consumption and water wastes,” said PCPPI President and Chief Executive Officer (CEO) Frederick D. Ong.
Internally, PCPPI will replicate its water reuse initiatives implemented in its Muntinlupa plant. The company will mirror the project in its Tanuan, Zamboanga, and Cebu plants this year.
To bolster its water stewardship initiatives, PCPPI is strengthening its host communities' involvement. This year, the company will partner with more local government units for its adopt-a-river program.
"Our company does not stop at managing our water resource. We also plan to nourish our sources of clean water to further sustain its supply," added Ong.

Water Stewardship is one of PCPPI's three Sustainability pillars. It is aligned with the United Nation’s Sustainability Development Goals (SDGs), the Philippine Development Plan, and PepsiCo’s Performance with Purpose.