This post was originally published on April 17th, 2020.
Want to discover what eating healthy can do for you to have a strong immune system and fight infections like COVID-19? Now is a great time to focus on eating healthy to boost your immune system. Good nutrition and eating healthy are essential to building a strong immune system that make you less vulnerable to many diseases.
I place a high priority on helping the people who work with me make a habit of eating healthy to build up their immune system. A good example is Mike. When he came to see me, Mike had underlying conditions of diabetes, high blood pressure, and obesity that would put him at risk for having a severe illness if he gets COVID-19. As a result of working with me, Mike’s immune system has been improved by eating healthy and practicing good nutrition. Mike has lost 40 pounds and his blood sugar and high blood pressure are under control.
Even a mild deficiency of one nutrient can compromise your immune system. Your immune system builds up gradually from birth and nutrition plays a big role in creating your body’s immunity and ability to fight off disease. Here are 7 nutrients and vitamins and 6 minerals and food components to eat that will help you reach the goals of eating healthy and boosting your immune system:
| Macro-nutrients and Vitamins | Function | Food Sources |
| Protein | Protein regulates many body processes including antibodies in the immune system that help fight disease-causing bacteria and viruses. | Plant-based:Beans (legumes), peas, lentils, soy products, pistachios, pumpkin and sunflower seeds quinoa, seitan, tofu, tempeh, peanut butter, almonds, walnuts, almond and soy milk. Animal-based:Meat, fish, poultry, eggs, low-fat or non-fat dairy products (yogurt, milk, cottage cheese, whey powder, cheese). |
| Vitamin A | Fat-soluble vitamin. Anti-inflammatory because enhances immune function. Involved in development of the immune system and plays regulatory roles in cellular and other immune responses. Helps the lungs, heart, kidney and other organs work properly. | Preformed A from animal sources from liver, organ meats, some fish such as salmon, eggs, fortified milk and cereals. Provitamin A from vegetables, fruits, and other plant-based foods high in beta-carotene such as sweet potatoes, spinach, carrots, raw bell peppers, cantaloupe, and mangoes. |
| Vitamin B6 | Water soluble vitamin. Helps produce antibodies that fight infection. | A wide variety of foods: meat, poultry, fish, beans and peas, and some fruits and vegetables such as bananas, acorn squash. |
| Vitamin C | Water soluble vitamin. Stimulates antibody formation to boost immunity. Works as an antioxidant to neutralize free radicals which may inhibit damage to body cells. | Mostly plan sources. Fruits: Citrus fruits; papaya; strawberries; cantaloupe; mango; tomato.Vegetables: Bell pepper; broccoli, raw; cabbage, raw; Collard greens; potato, baked. |
| Vitamin D | Vitamin D supplementation may prevent respiratory infection. | Animal Sources: Oily fish (salmon, tuna, mackerel). vitamin D fortified milk, eggs, yogurt, cheese.Plant-Based Sources: Mushrooms (exposed to sunlight and other vitamin D fortified foods). Fortified breads, cereals and cereal bars, soy drinks. |
| Vitamin E | Vitamin E has been shown to enhance immune responses protection against several infectious diseases. | Mostly vegetable oils. Nuts and seeds especially almonds, hazelnuts, sunflower seeds wheat germ, and peanut butter and some fortified foods. |
| Folate | Water soluble vitamin. Helps to produce DNA and RNA. Prevents changes to DNA that can lead to cancer. Severe folate deficiency has been found to hamper immunity. |
Fruits: Avocados, oranges. Many other foods such as beans and peas, lentils, liver, nuts, peanuts, enriched grain products and fortified cereals. Many vegetables including dark-green leafy, asparagus, Brussels sprouts. |
| Minerals and Food Components | Function | Food Sources |
| Zinc | Helps immune system work properly. Has anti-inflammatory and anti-oxidant functions. Essential for making DNA. Zinc deficiency can lead to severe immune dysfunction. | Helps immune system work properly. Has anti-inflammatory and anti-oxidant functions. Essential for making DNA. Zinc deficiency can lead to severe immune dysfunction. |
| Iron | Fundamental for the development of the immune system. Necessary for immune cell proliferation and maturation. Carries oxygen to the body’s cells. | Animal Sources:Beef, and beef liver, chicken pork, salmon. Plant Sources:Fortified cereals, spinach, boiled; prune juice; wheat bran; lima beans. |
| Copper | Performs several functions as part of the immune system. | Animal Sources:Organ meat, esp. liver. Fish (esp. oysters) Plant Sources:Nuts and seeds.Cooking in copper pots also beneficial |
| Selenium | Strong influence on immune function. Inflammatory and immune responses involving aging and protections against certain pathogens. Selenium status can affect antiviral responses in some viruses. More may not be always be beneficial. | Animal Sources:Fish, Kidney, liver. Other meats, eggs. Plant Sources:Grains and seeds, Brazil nuts, whole wheat bread. |
| Pre-biotics | Pre-requisite to probiotics. Promotes good bacterial. Works synergistically with pro-biotics. | Plant based components of non-digestible fibers in many fruits, vegetables and whole grains. Asparagus, chicory root, garlic, Jerusalem artichokes (Sunchokes), leeks, onions. Bananas, beans, whole wheat, sugar alcohols. |
| Pro-biotics | Health benefits in the GI tract. Prevents the growth of harmful bacteria and helps eliminate them. Helps maintain the GI barrier as part of the body’s defense systems. Some evidence that persons with underlying health problems that use of a probiotic could lead to serious infections. | Live bacteria and microbes (including yeast). Naturally occurring bacteria in the body. Amount and type of bacteria depend on food choices, health, antibiotic use, and stress. Animal Based Sources: Fermented dairy foods like yogurt, kefir, cheese. Plant Based Sources:Kimchi and fermented soy based products (miso, natto, tempeh). |
Other factors are important to boost your immune system like getting enough sleep and staying hydrated.
Call 301-869-1787 or click here to set up an appointment as my free gift to you.
Sources:
Charan, J et al, Vitamin D for prevention of respiratory tract infections: A systematic review and meta-analysis. J. Pharmacol Pharmacother. 2012 Oct.-Dec; 3(4): 3:300-303. Downloaded on April 18, 2020 at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3543548/
Dhur, A, et al, Folate status and the immune system. Prog Food Nutr Sci. 1991:15(1-2): 43-60: 43-60. Downloaded on April 19, 2020 at: https://www.ncbi.nlm.nih.gov/pubmed/1887065
Roberta l. Duyff, Academy of Nutrition and Dietetics Complete Food & Nutrition Guide, 5 Edition, Houghton Mifflin Harcourt, New York, 2017.
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Soyano, A and Gomez, M. Role of Iron in Immunity and its Relation to Infections. Arch Latinoam Nutr. 1999 Sep; 49 (3 Suppl 2): 40S-46S. Downloaded on April 19, 2020 at: https://www.ncbi.nlm.nih.gov/pubmed/10971835
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To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian