Eat for your immunity
In the midst of a second wave of Covid-19 pandemic, I thought it might be useful to discuss the top foods that can help us to boost our immunity. Check out my previous blogs on the topic here and here.
What we eat is critical for our health, and especially immunity. Why so? Our gut – or the ‘so-called gut microbiota - is packed with up to 80% percent of the body’s immune cells. The key is to keep this microbiota happy and in a top shape.
The first and the most important thing you can do is to do ‘no harm’. So, do not eat things that trigger some sort of inflammatory response, or even outright allergy for you. Be aware that symptoms of food sensitivities extend beyond just digestive issue (i.e. bloating, gas, stomach cramps, diarrhea/constipation, etc.) and may also include skin issues, neurological issues (brain fog, headaches), and joints pain. The most common culprits when it comes to food sensitivities are: gluten, dairy, eggs, but it can also include other foods that trigger a reaction for you.
Second, if you worry about immunity, limit sugar and starches (white flour and all foods where it is used – breads, pasta, baked goods) as much as possible. You can read more in this blog but the bottom line is that after eating sugar, our body’s immunity response is compromised even 5 hours after. Sugar also may cause dysbiosis – imbalance of your gut microbes – reducing the good guys and increasing the bad guys. So, it is a double whammy of sorts. Sugar is very addictive, so this is not something where you want to go cold turkey. Instead, taper off sugar gradually. First, eliminate the obvious things: sweets, sugar and artificial sweeteners as well as processed food (white bread, processed snacks, white pasta, etc.). Then add more sweet wholefoods into your diet - eat more fruit or include sweet vegetables such as pumpkin, carrot, squash - you can further increase their sweetness by roasting them in the oven.
And now, finally on what you should be adding to your diet to help keep your gut happy and increase your immunity.
Vitamin C increases the production of white blood cells, key to fighting infections. Top food sources include: citrus fruits (oranges, grapefruits, lemons, etc.) and red bell peppers.
Vitamin E boosts the activity of immune cells to support the body’s ability to fend off invading bacteria and viruses. Top food sources include: sunflower seeds and almonds.
Vitamin A aids the immune system by helping to produce white blood cells. It also helps form the mucous membranes that line the respiratory tract, which acts as a protective barrier to keep germs out of the body. Top food sources of beta carotene (precursor to Vit A) include: sweet potatoes and carrots.
Zinc influences multiple aspects of the immune system. Top food sources include: oysters and shellfish, pumpkin seeds and beans.
Selenium enhances immunity and is a potent antioxidant, meaning it acts like a bodyguard to prevent cells from being attacked in ways that damage DNA. Top food sources include: Brazil nuts and sardines.
Vitamin D helps stimulate the production of pathogen-fighting proteins. It is difficult to get in food but wild salmon and mushrooms are both good options. It is important to supplement it, especially in winter, as it is difficult to get sufficient amount from diet and sun exposure.
Curcumin is a potent anti-inflammatory compound that has been shown to boost immune cell activity and enhance antibody responses. The richest source of curcumin is turmeric but make sure you combine it with black pepper, which significantly increases curcumin bioavailability.
Glutathione is known as the “master antioxidant”, glutathione boosts the utilization and recycling of a number of other antioxidants. Avocados, broccoli are both good sources.
On top of that, there are a few superfoods that you should be including in your diet:
Garlic helps boost the production of virus-fighting T-cells and can reduce the amount of stress hormones your body produces which can help keep your immune system functioning at full strength.
Ginger boosts your body’s immune response and is commonly used to increase gut health, prevent the common cold, and reduce inflammation. Fresh ginger also contains a medicinal component known as gingerol that is known to inhibit viral activity in the human respiratory syncytial virus (HRSV).
Coconut oil, rich in the lauric acid, inhibits the replication of virus cells and thus can help protect your body from viral infections. antiviral, antibacterial, and antifungal properties.
Green tea (and especially matcha tea) is packed with antioxidants that have been shown to enhance immune system function. It also contains amino acids that may aid in the production of germ-fighting compounds in your T-cells, which reduces inflammation in the body and helps fight infection.
Reishi mushrooms help kill cancer cells, boost immune function, and inhibit bacterial as well as viral growth.
Cayenne pepper can not only boost your metabolism, it can also act as a mucolytic that keeps your mucous moving and your lungs clear.
Fermented foods. Lactofermented vegetables (i.e. unpasteurised sauerkraut, kimchi) and dairy (yogurt, kefir) contain live cultures, also known as probiotics, which help stimulate the immune system to fight off disease. As mentioned above, the health of your gut also holds a key to your immunity, so improve your bacterial flora by including probiotic foods in your diet – aka ‘the good bacteria’
Fiber is the source of pre-biotic for your microbiota. You can think of it as the fertiliser for your gut bacteria. Keep them happy by including plenty of soluble and non-soluble fiber found in vegetables, fruiy, whole grain, legumes, and nuts.
Bone broth and bone broth protein: Full of amino acids, collagen, vitamins, and minerals, bone broth and bone broth protein contain all the building blocks for a healthy immune system! Collagen is also especially helpful for sealing your gut, creating a barrier that stops invading microorganisms in their tracks.
Feeling like you need to upgrade your diet and overall well-being? Let’s talk! Schedule a free consultation with me.
Hello! I am Magda and I work with people that are ready to transform their health and wellbeing. What are your health goals that you have not been able to reach? Read more about me and my services.
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