It’s already hard enough to stay motivated, active, and productive — and being sick can really throw you way off your game. Thankfully, there are tons of simple changes you can make to your diet to keep your immune system healthy and support your body in fighting off unwanted infections (which is especially important in the age of COVID-19). In this article, we’re highlighting five critical nutrients you need in your diet for optimal immune health.
1 – PROBIOTICS
While they aren’t exactly a nutrient per se, probiotics are incredibly important for pretty much every aspect of our health. Probiotics are defined as live microorganisms that benefit the overall health of their host. Yes, we are hosts to billions of little organisms that help us survive and thrive!
There’s a ton of research currently being done in the area of probiotics, and scientists predict they may even be the future of medicine. While the many functions and benefits of probiotics have yet to be discovered, we do know that these microscopic bugs play a big role in strengthening our immune system.
THE SCIENCE BEHIND PROBIOTICS AND IMMUNITY
The Lactobacilli and Bifidobacteria species of probiotics are among the most well-researched microorganisms to date. These little guys are found in fermented foods like yogurt and kimchi.
Once inside the body, probiotics interact with receptors on the intestinal cells and modulate both the innate and adaptive immune responses. The innate immune response protects the skin, eyes, respiratory tract, gastrointestinal tract, and reproductive organs. The adaptive immune system produces antibodies that attack foreign invaders (like the flu virus).
Probiotics also strengthen the lining of the gut, which protects the GI tract from harm by bad bugs. These good bacteria also boost immunity by decreasing inflammation in the body.
Probiotics are so powerful that they may even prevent and/or treat some inflammatory bowel disorders, gastrointestinal infections, and allergic responses. Just remember: the benefits of probiotics to the immune system depend on the specific strain, dose, route, and frequency of delivery.
THE BEST FOOD SOURCES OF PROBIOTICS
- Grass-fed, organic yogurt (cow, sheep or goat’s milk depending on your tolerance)
- Grass-fed, organic kefir (cow, sheep or goat’s milk depending on your tolerance)
- Unpasteurized sauerkraut
- Non-GMO, organic, fermented soybean products (tempeh, miso, natto)
The vast majority of people benefit from adding probiotic-rich foods to their diet, however, they are not for everyone. If you are considering taking a probiotic supplement, contact Culina Health about the specific probiotic strain and dose that is right for you.
2 – VITAMIN A
One of the earliest signs of a mild vitamin A deficiency is a decreased ability to fight off infections, especially respiratory infections like COVID-19. Vitamin A also supports and strengthens vision, reproduction, bone growth, and immunity. By the way: vitamin A is an essential vitamin, which means that our bodies cannot make it on their own. For this reason, it’s super important to make sure your diet is full of the immune boosting nutrient!
THE SCIENCE BEHIND VITAMIN A AND IMMUNITY
Vitamin A strengthens both the innate and adaptive immune systems of the body. Carotenoids (a type of vitamin A found in plant foods) are also powerful antioxidants that help the body fight inflammation. Like most nutrients for immune health, the best way to get your vitamin A is from food, NOT supplements.
Vitamin A supplementation is especially prone to causing toxicity, and over-supplementation can actually weaken the immune system. The good news? Food sources of vitamin A are safe and effective for meeting your daily needs. Plus, they’re colorful and delicious!
THE BEST FOOD SOURCES OF VITAMIN A
There are two main dietary sources of vitamin A: carotenoids (found in plant foods) and retinoids (found in animal foods).
- Beef liver
- Cow’s Milk (fortified with vitamin A)
- Sweet potatoes = the best source of vitamin A there is!
- Mustard greens, collard greens, turnip greens, beet greens
- Swiss chard
- Winter Squash
Want to learn more even more about eating for immune health? Make an appointment with a Culina Health RD!
3 – VITAMIN D
Did you know this “vitamin” is technically not a vitamin at all? Instead, vitamin D actually functions more like a hormone in your body.
Though best known for its bone health benefits, vitamin D also plays a critical role in strengthening our innate and adaptive immune responses. The powerful “vitamin” signals the body to create immune-boosting compounds, like antimicrobial proteins responsible for protecting the body from getting sick.
The nutrient has gained extra attention lately due to its potential association with COVID-19 risk. We say potential association because more research is needed before we can say that low vitamin D levels definitively raise one’s risk of COVID-19 (or cause worse symptoms if one’s infected). That said, current studies suggest there seems to at least be an association between vitamin D deficiency and more severe COVID-19 outcomes. Check out more on that here!
HOW TO GET ENOUGH VITAMIN D
Our bodies create vitamin D when we soak up UV rays from the sun. Unfortunately, there are very few food sources of vitamin D and most people don’t get enough vitamin D from the sun to meet their needs. Vitamin D deficiency is very common among breastfed infants, older adults, people with limited sun exposure, people with dark skin (melanin blocks vitamin D activation), people with fat malabsorption, and people who have a BMI > 30 (classified as obese) or have undergone gastric bypass surgery.
If you have access to regular sunlight, the recommendation is to get 5 – 15 minutes of sun exposure 3 – 4 days per week. Exposure in the morning or late afternoon provides a good source of vitamin D and is less damaging to the skin.
If you fall into one of the categories of people at greater risk for vitamin D deficiency or if you’ve been diagnosed with a deficiency, you’re a good candidate for a supplement. Vitamin D is among the very few nutrients that we recommend getting from supplements, especially if you don’t get much sun exposure.
The Best Food Sources of Vitamin D
Although there are very few food sources of vitamin D, you can still optimize your vitamin D intake by adding some of these foods to your diet.
- Sun-dried shiitake mushrooms
- Cod liver oil
- Vitamin D fortified milk and yogurt
- Beef liver
- Egg yolks
4 – Zinc
Zinc is an essential mineral that must be consumed via the diet. It’s actually critical to consume zinc daily, since the body lacks the ability to store the mineral. Zinc helps support brain function, maintain healthy hormone levels, synthesize DNA and proteins, and boost the immune system. It also serves as a cofactor for some 300 enzymes in the body. What’s more, zinc deficiency is associated with delayed growth, sexual dysfunction, diarrhea, and delayed wound healing.
The Science Behind Zinc and Immunity
Zinc supports the functioning of immune cells like neutrophils and macrophages. As a result, a zinc deficiency can lead to a higher risk of infections. You’ve probably seen zinc lozenges at your pharmacy. Though the research is conflicting, the nutrient is thought to potentially drive down the duration and severity of symptoms associated with the common cold by preventing the entry of the virus into cells and stopping it from multiplying in the body.
Zinc’s antiviral properties may help the body fight viral species similar to those that cause COVID-19, per emerging research. However, studies on zinc and viruses like COVID-19 are still in their infancy, and a great deal of further research in humans is still needed before we can making any sweeping conclusions about the relationship between the two.
The Best Food Sources of Zinc
- Pumpkin seeds
05 – Vitamin C
Vitamin C gets a lot of air time — and for good reason. The essential vitamin may help fight colds, ramps up antioxidant activity in the body, and aids in the absorption of other nutrients, like iron. Vitamin C is also needed for collagen synthesis. Quick refresher: collagen is a structural protein that keeps the skin looking plump and healthy. Sign us up.
The Science Behind Vitamin C and Immunity
Research shows that a high vitamin C intake is associated with decreased risk of common chronic diseases, including cardiovascular disease, cancer, and certain neurological conditions. When it comes to fighting off infections, vitamin C’s immune-boosting powers are likely linked to its antioxidant properties. That is, vitamin C (which is an antioxidant itself) helps regenerate other antioxidants — like vitamin E — in the body, thereby decreasing the number of harmful free radicals that can bolster infections.
The Best Food Sources of Vitamin C
- Citrus fruits
- Bell peppers
- Brussels sprouts
The bottom line: Nutrition is important for all aspects of health, including immune health. For a more comprehensive roadmap to eating nutrients for optimal immune function, reach out to Culina Health for a consultation!
What are some of your favorite nutrients for immune health? Share your thoughts and questions in the comment section.