Eating right can help you build a healthy immune system.

The coronavirus had only taken the lives of some 3,000 people worldwide when a claim suggesting that eating a Nigerian dish called Yoruba stew or simply consuming a diet rich in pepper could cure someone of the virus within 24 hours.

Within a matter of days, the “pepper soup theory” was determined to be a hoax.

Since then, a number of similar theories claiming that everything from garlic to warm lemon water can prevent or cure the coronavirus have emerged. Unfortunately, there is no evidence to suggest that any of these “miracle foods” work either.

Not even a boost in vitamin C, which may help shorten the duration and severity of common cold symptoms, has proven to be an effective remedy against the coronavirus. That’s not to say, though, that diet cannot be an ally in fighting off COVID-19.

While doctors and scientists have so far discovered that proper hygiene and physical or “social” distancing are the best way to avoid contracting the virus, they do not discount the role that eating a proper diet can play in that battle.

It has long been known that adequate amounts of iron, zinc and vitamins A, C, E, B6 and B12 can optimize a person’s immune system. It’s quite possible then that by eating a well-balanced diet, a person’s immunity to COVID-19 can be enhanced as well.

The reason is simple. As the World Health Organization points out, “people who eat a well-balanced diet tend to be healthier, have stronger immune systems and are at lower risk for developing chronic illnesses and infectious diseases.”

That goes for the coronavirus, too. After all, it is now known that older people and those with pre-existing health conditions or a compromised immune system are among those affected most severely by the coronavirus.

So now more than ever, it’s important to limit your intake of processed foods heavy in sugar, salty snacks and fat and increase your consumption of fresh fruits and vegetables, lean meats and fish, nuts and whole grains.

It is in the latter category of foods where the vitamins, minerals, dietary fibers, proteins and antioxidants that the body needs to function best exist, and it is through that proper function that a person can increase their chances of combating disease.

On the other hand, people who suffer from deficiencies of proteins and micronutrients tend to have less energy as well as depressed immune systems and are therefore more susceptible to infection than those who eat a healthy diet.

And let’s not forget the critical role that water plays in this equation. Water is essential because it transports nutrients and compounds in blood, regulates body temperature, promotes waste removal and lubricates joints.

That’s why doctors recommend drinking between eight and 10 cups of water per day to remain properly hydrated. That may seem like a lot to some, but those eight to 10 cups of water can include a cup of tea or coffee as well as fruits that contain a lot of water.

Examples of such fruits include melons of most any kind, especially watermelon, grapefruit, oranges, raspberries strawberries and cranberries. Adding a little lemon juice to water can help you reach your daily water goals as well.

The overall goal, of course, is to avoid developing deficiencies of the vitamins and nutrients that allow us to maintain a healthy immune system, and that includes vitamin D, so simply eating right may not be enough to keep that immune system humming.

Because exposure to sunlight provides us with our best source of vitamin D, it’s important during this time to get outside as much as possible if that is not a normal part of your regular routine.

Granted, that could prove difficult for some. But that’s why the British Dietetic Association (BDA) recommends that people who are quarantined or are otherwise unable to get outside regularly add a daily supplement of 10 grams of vitamin D to their diet.

The addition of that supplement can further boost a person’s immune system, though the best way to those immune systems running strong is to eat properly. And sure, that can include a bowl of pepper soup or Yoruba stew if you’d like.

Just keep in mind that according to the latest scientific research, those and other so-called “super foods” alone will not help you ward off or recover from the coronavirus.

What’s the first thing that comes to mind when you hear the word diet? Did you immediately think of a restrictive eating regimen that deprives you of your favorite foods? I think most people look at “diet” that way, and because they see it as depriving, they consider diet a bad thing.

For most people, a diet is a tool for losing weight. And according to a survey spearheaded by the International Food and Information Council, 77 percent of Americans are trying to lose weight. The sad truth, however, is most of them will fail to achieve sustaining weight loss if they approach their diets in the traditional way.

The better way to look at diet is in the context of overall nutrition. Nutrition is more than eating healthy food. It’s your total nourishment. And diet is more than an eating plan. It’s what you eat and drink every day, as well as the physical and emotional conditions associated with consuming them.

Having a nutritious diet is more than eating good food to fill you up. It’s also getting enough nutrients to keep you healthy and full of energy to perform your daily activities at a high level. A side benefit of good nutrition is you naturally get to and maintain a healthy body weight. (You get even better results when you add regular exercise.)

A critical feature of good nutrition and a healthy diet is variety. Eating a wide variety of foods helps ensure you get the important vitamins, minerals and other nutrients your body needs to function properly.

One recommendation is to keep your plate colorful with foods of a variety of hues. The elements that produce the color in these foods are actually nutritious substances. These substances can help lower your chances of getting certain chronic diseases, such as heart disease, as well as some cancers.

Fruits and vegetables are among the most colorful foods. They provide added protection by decreasing free radicals in the body. Free radicals are unstable molecules that damage cells, which can, as a result, lead to the development of many diseases.

A nutritious diet includes plenty of fruits and vegetables. It also includes whole grains, fat-free or low-fat dairy products, protein in the form of lean meats and seafood. A healthy diet doesn’t eliminate any group of foods, like some popular fad diets today, but instead concentrates on portion sizes.

For help with food choices and portion sizes, consult the Dietary Guidelines for Americans, developed by the US Department of Health and Human Services and the US Department of Agriculture. And don’t forget to balance your healthy eating with physical activity.

With a healthy, nutritious diet, you don’t have to deprive yourself of all the foods you love. But think about these foods before you eat them and decide which ones are really important to you.

Consider eating only the foods you absolutely love and avoiding the foods you find mediocre. That way you can eliminate the foods you can really live without and replace them with healthier options like fruits and vegetables.

By assessing your eating patterns, you can mindfully include foods you love that might be considered unhealthy. With careful planning, you can eat those foods but in a more controlled manner.

Now you know that diet is not a dirty word, and it’s possible to eat healthy and still have your favorite foods. Here are a few other tips for enjoying the eating experience, courtesy of the University of Minnesota:

• Start small. Pick one thing to change and focus on that until you get comfortable with it, then move on.
• Acknowledge and honor your hunger. Pay attention to what your body wants. Allow yourself to feel hunger. It’s very satisfying to eat after experiencing hunger.
• Get rid of distractions. Turn off the televisions, computers and cells phones. Focus on your food.
• Lose the “good” and “bad” labels. If you’re putting energy into taking better care of yourself, then you deserve treats, snacks and junk food from time to time without judgment.
• Eat with others. Share the pleasure of the food itself with others. You get valuable emotional support from family members and friends when you eat together.
• Stop before you feel full. It takes your brain about 20 minutes before it gets the message your belly is full. But there’s a point before that when your hunger is satiated. Keep in mind that a typical portion is more than you need.

Diets that restrict calories can do more harm than good. Often, people lose weight initially, but the weight loss is usually unsustainable. When they go off the diet, they generally gain all the weight back, and sometimes more.

Calorie-restrictive diets are not healthy for your body. You need to eat enough calories for your body to function properly. A nutritious, balanced diet gives you all the calories, vitamins and nutrients you need. It also helps you, along with exercise, to lose and/or maintain weight by keeping your metabolism operating optimally.

So, eat well and enjoy!