Strengthening the immune system is one way to prevent contracting the coronavirus disease (COVID-19).

It is also important to exercise at least 15-30 minutes a day thus our body can get more fit, healthy, and strong

Jakarta Health Agency's Community Health Division Head, Fify Mulyani stated, people can get a healthy immune system by consuming healthy, nutritious, and balanced foods, including staple foods, healthy side dishes, fruits, and vegetables.

"We need to consume foods and beverages that contain of vitamin A, E, C and Zinc in order to boost immune system to ward off COVID-19," she said, Wednesday (4/1).

Vitamin A, she explained, can help building the immune system and provides protection against infections. Vitamin A is found in carrot, broccoli, sweet potato, spinach, fish oil, and egg yolk.

"Vitamin E becomes an antioxidant that neutralizes free radicals and boost our immunity. We can consume it from almond, vegetable oil, nuts, and green vegetables," she added.

Furthermore, she assessed, people also need to consume vitamin C that helps building antibodies and enhances body immunity. It is found in papaya, strawberry, orange, tomato, guava, and kiwi.  

"Foods that contain of zinc are including seafood, beef, chicken liver, eggs, and cheese. It is needed to optimize work of our immune system. Other nutrients in foods are also beneficial, such as B6, Folate, and Selenium. Besides, we need to consume 5 servings of vegetables and fruits daily to get the vitamins, minerals, and antioxidants needed," she continued.

According to her, not only vegetables, but variety of fruits such as banana, orange, avocado, pineapple, apple, papaya, and mangosteen also help to strengthen the body's immunity against disease.

"Consuming vegetables that rich in fiber can maintain our immunity such as green-leafy vegetables, eggplant, bean sprouts, cassava leaves, pumpkin, and others," she told.

Her side reminds people to clean those food ingredients before consuming it, cook the side dishes well, and avoid excessive amounts of sugar, salt, and fat.

"Don't forget that antioxidant helps our body to fight free radical, vitamin helps to maintain our body's functions, and mineral helps maintaining our body and organs to perform well," she asserted.

Not only consuming healthy foods and beverages, she informed that we can get vitamin D which important to increase body immunity by sunbathing at 10 AM-11 AM for around 15-30 minutes.

"It is also important to exercise at least 15-30 minutes a day thus our body can get more fit, healthy, and strong," she closed.