So this coronavirus thing is pretty crazy, right? Sometimes I think I don't remember life before the pandemic. What is traveling? What are sporting events? Was there really a time when I could eat sushi in a restaurant 3 feet away from a stranger? It really wasn't that long ago that we happily crowded into a movie theater to sit in sticky, disgusting chairs with 100 people we had never met before. Not anymore...at least not for now.
It's safe to say that most of us have extra time on our hands these days. While much of my spare time is spent watching dog videos, some has been spent pondering what I can do nutritionally to reduce my risk of getting the rona. Perhaps I should eat more antioxidants and other nutrients good for my immune systems. Maybe I should eat less foods that cause inflammation. I'll be honest...there are not foods that can completely shield you from getting sick, but you can certainly make some food choices that will benefit your health. Research shows certain nutrients could improve your immunity. Beta carotene, vitamins C and D, and zinc have roles in your immune system. Protein and probiotics are also important to your immune health. Let's look at these closer.
Both beta carotene and vitamin C are antioxidants. These powerful little babies fight off free radicals (unstable atoms) in your body to keep you safe and lower your risk of some diseases, like cancer. Vitamin D is known to enhance immune cell function, making these important cells stronger and more efficient at fighting off disease. The easiest way to get vitamin D is to go outside and soak up the sun, but there are some foods containing vitamin D as well. Zinc is essential in the reproduction and growth of immune cells during the immune response. If you don't have enough zinc in your system, then immune cell function will be disrupted. Moving on to protein: you may know that this macronutrient is imperative to muscle function and tissue repair, but did you know protein also plays an important role in fighting off infections? Antibodies are actually made of protein so having a protein-rich diet is imperative to staying well. Of all the nutrients listed so far, probiotics are probably the most surprising. Probiotics are live, good bacteria that live in your gut and help you maintain a balanced microbiome. The majority of your immune cells are in your gut, so it goes without saying that gut health is important for your immune health. Below are good sources of the nutrients just discussed:
Beta Carotene: carrots, sweet potatoes, dark leafy greens, red and yellow bell peppers, apricots, cantaloupe
Vitamin C: citrus fruits, broccoli, cauliflower, bell peppers, tomatoes, strawberries, potatoes
Vitamin D: fatty fish, whole eggs, mushrooms, fortified foods (often orange juice, cow's milk, soy milk, and some cereals)
Zinc: red meat, shellfish, legumes, nuts and seeds, dairy products, eggs, whole grains, dark chocolate
Protein: meats, eggs, dairy products, lentils, beans, quinoa, soy products
Probiotics: yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles
Your respiratory system has been in the headlines during the current pandemic. The primary organs of this system are your lungs, which are responsible for bringing in oxygen and getting rid of carbon dioxide. Obviously, breathing is a pretty important part of staying alive so keeping your lungs healthy is recommended. One way to keep breathing easier is to try to prevent inflammation inside your body and around your lungs. According to the Academy of Nutrition and Dietetics, research suggests that eating a well-balanced, varied diet may help reduce inflammation. It is important to note, as the article points out, that many studies done on the role of nutrients on inflammation have been done on lab animals, not humans. Even if we cannot say with 100% certainty that particular foods will reduce inflammation, we do know that eating a well-balanced diet full of fruits, vegetables, whole grains, lean proteins and unsaturated fats is one of the best things you can do to fight off any disease or illness and may decrease inflammation in the body. We also know that foods with high amounts of saturated fat, trans fat, sugar, salt and enriched flour may increase inflammation in the body.
So, to wrap it up, what can you do to reduce your risk of getting the novel coronavirus (and other illnesses) these days? Basically, eat a well-balanced diet. First, focus on consuming a variety of fruits and vegetables with differing colors. The more your plate looks like a rainbow the better. The variation in colors means a variation in the nutrients you are consuming, and you want to snag 'em all. Next, choose whole grains, lean proteins and unsaturated fats often. Also, try to incorporate the immune boosting foods listed above into your diet. Finally, reduce the amount of saturated fat, trans fat, enriched flour, added sugar and salt you consume. Now, I'm not saying never eat fried chicken, ice cream, chips, or donuts. Those foods are delicious and sometimes you just need to eat them. But the reasons to eat more fruits, vegetables, whole grains and lean protein are just so numerous that filling up on these foods first will be most optimal for your health and immune system.
Times are crazy right now. All we can do is try to take care of ourselves, stay healthy, and stay sane. I hope this will all be over one day so we can go back to sitting in sticky movie theater seats.
-Brittany
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