Foods that support your immune system
While we’re in the middle of a pandemic, people are focusing more on nutrition as a way to support and improve their immune health.
Even though there is a lot of fear mongering surrounding covid-19, the good news is several studies have shown that various nutrients, herbs and foods can benefit the immune system. Moreover, recent studies have shown the importance of having adequate vitamin D levels to protect yourself against covid. The good news is that we can control a lot of aspects regarding our physical health starting with our nutrition.
Here is a summary of the key players involved in immune health:
Vitamins
Vitamin A: Cod liver oil, egg yolks, liver, butter, cheese, some fish, carotenoids from orange fruits and vegetables
Vitamin A is involved in immune function, vision, reproduction, and cellular communication. It also supports cell growth and differentiation which is necessary for the formation and maintenance of organs such as the heart, lungs and kidneys.
There are two forms of vitamin A— preformed vitamin A which is retinol found in animal foods and provitamin A found in carotenoids like beta-carotene. By far the most important provitamin A carotenoid is beta-carotene. The body converts these plant pigments into vitamin A. Other carotenoids found in food, such as lycopene, lutein, and zeaxanthin, which are not converted into vitamin A.
Unfortunately, genetic variations called polymorphisms can negatively affect the conversion of provitamin A to retinol as well as the absorption and bioavailability of vitamin A. For example, the conversion of β-carotene to retinol is in the range of 3.6–28:1 which is a very low conversion rate.
Vitamin C: broccoli, peppers, kiwi, strawberries, citrus fruits
Vitamin D3: Sun, crimini mushrooms, cod liver oil, liver, eggs
Vitamin D works in conjunction with vitamin A as well as magnesium and is crucial for immune health.
Vitamin D can be protective against acute respiratory infections.
Vitamin D seems to be the most important single nutrient to fight against Covid, yet the results are still controversial likely due to conflicts of interest and the fact that vitamin D supplements are a LOT cheaper than vaccines and other drugs. Patients with severe Covid symptoms have been found to have inadequate serum levels of vitamin D whereas patients who are asymptomatic or have less severe symptoms and less morbidity have adequate levels.
It affects inflammation levels, has antimicrobial properties and promotes gut health.
Optimal serum 25(OH)D3: ⋝ 50 nmol/L
Better to supplement daily vs weekly
1,000 IU/ day supplementation appears to be safe
Vitamin E: Wheat germ, almonds, extra virgin olive oil, eggs, almonds, peanuts, sunflower seeds, avocado
Folate (not folic acid): Leafy greens, beans, lentils, asparagus, beets, broccoli, liver, avocado
Minerals
Magnesium: Cacao, nuts and seeds, black beans, avocado, banana, leafy greens, whole grains
Serves as a cofactor for immunoglobulin synthesis, is involved in B and T cell function and is necessary for vitamin D activation.
Deficiency occurs in the majority of the population due to poor soil quality and nutrient status and lifestyle factors like excess coffee, alcohol, sugar and soda consumption, low stomach acid, B6 deficiency and certain medications like insulin. Magnesium deficiency leads to inflammation and immunodeficiency such as increased viral and cancer cell replication.
Selenium: Brazil nuts, seafood
A key nutrient for thyroid health which plays an important role in immune health
Zinc: Beef, lamb, liver, sesame seeds, pumpkin seeds
Herbs, medicinal mushrooms and more
Echinacea: tincture, capsules, infusion
Elderberry: syrup, tincture, capsules
Medicinal mushrooms: reishi, chaga, shiitaki, turkey tail
anti-inflammatory and support the immune system in various ways
Probiotics: fermented foods and supplements
Lactobacillus plantarum, Lactobacillus rhamnosus and Bifidobacterim lactis have been shown to enhance immunity
Liposomal glutathione: supplement
Glutathione is our body’s master antioxidant and therefore helps reduce inflammation and oxidative damage.
Omega 3 fatty acids: wild caught salmon, sardines, anchovies, trout, fish oil
The forms DHA and EPA are easily absorbed and utilized. The form ALA found in plant sources like chia, flax and hemp seeds, have a conversion rate of 1-3% to DHA. So unless you’re strict vegetarian or vegan, it’s best to consume fatty fish. Algae supplements are another plant source of omega 3 fatty acids.
Filtered water and proper hydration
Foods that support the immune system
Garlic, onion and honey: have antimicrobial properties
Ginger: anti-inflammatory
Turmeric: one of the most potent anti-inflammatory foods (although it’s technically a spice) that also has anti-cancer, antiviral, antibacterial and antifungal properties.
Other “nutrients”
Sleep: We need 7-9 hours of sleep in order to rest, repair and produce adequate immune cells. For example, sleep enhances certain immune cells such as T cells and pro-inflammatory cytokines.
De-Stress: Stress quite frankly stresses out your immune system.
Meaningful relationships: Unsurprisingly, studies have shown that social isolation can weaken the immune system and increase inflammation.
Beliefs: Our thoughts have a profound effect on our health, which is why placebos work. For more information about this scientifically proven phenomenon, check out Dr. Bruce Lipton’s book The Biology and Belief and Joe Dispenza’s work.
The bottom line is immune health requires a holistic approach. There is no one size fits all, and the most important thing is to eat a varied diet rich in whole foods that are colorful.
In addition to food, it’s crucial that stress is managed, you’re getting 7-9 hours of sleep a day and you’re thoughts are positive. Easier said than done I realize, but the truth is you can eat the “healthiest” diet, but if you’re not addressing you’re lifestyle and are filled with negative thoughts, you won’t be supporting your immune system.
You simply can’t supplement yourself out of an unhealthy diet and lifestyle.
If you’d like more help with your nutrition, I offer holistic nutrition counseling sessions. For more information, visit this page here.
