If you've been thinking about ways to amp up your diet for a stronger immune system, now is the time. In the time of COVID-19, this wisdom for staying healthy is more important than ever.
Nutrition goes a long way in preventing illness and supporting robust immunity. That's why I'm providing you with a list of 10 foods to boost your immunity.
How Food Affects Your Immune System
Each time you eat, the body is flooded with substances that either increase or degrade the immune response. By removing foods that deplete immune system resources while incorporating ones that boost immune defences, the body's white blood cells receive the nourishment they need to promote optimal immune system function.
Foods that deplete immunity:
- Sugar
- Alcohol
- Refined carbohydrates
Foods that boost immunity:
- Vegetables
- Fruit
- Healthy fats
That's not to say that you have to be perfect 100% of the time. You can indulge in treats occasionally and still have an immune system that's ready to beat up any intruders on your behalf. So don't get too stressed-out when assessing your diet. Stress can actually lower your immunity too.
But do keep the following 10 immune-boosting foods in mind when you're thinking about what to put on the end of your fork.
1. Spinach
Spinach is a powerhouse vegetable, but when it comes to immune fighting, spinach has a couple of other properties that put it high on the list. Spinach is rich in folate, important in producing antibodies that work to destroy antigens that can make you sick.
It's also really high in vitamin C and a cup of cooked spinach contains more potassium than a cup of sliced bananas. In fact, it's one of the best sources of potassium and magnesium. These magic minerals act as electrolytes that keep the body well-hydrated and help keep energy levels in balance as well.
2. Citrus Fruits
Citrus such as oranges, mandarins, grapefruit, lemons, and limes are an excellent source of vitamin C which can help maintain the body's defence against bacterial infections. Vitamin C helps boost our immune system by increasing the production of white blood cells in our bodies.
In order for our "body's army" to fight off viruses and diseases successfully, they need to be strong. Our bodies don't produce vitamin C or store it, so we need a small daily intake to be safe.
Interesting fact: Unknown to most people, red capsicums contain twice as much vitamin C than any citrus fruit! They also contain a rich source of Beta carotene, also critical for a strong immune system.
3. Salmon (wild caught and organic is best)
Salmon is an oily fish high in vitamin D and Omega-3 fatty acids. Regular intake of vitamin D can help boost your immune system. Omega-3 fatty acids are known to support the health of the immune system too.
Other oily fish includes:
Tuna is also an oily fish but can be high in mercury which is toxic for the body.
4. Broccoli
As a child, you may have recoiled when your mother tried to get you to eat your broccoli. But, it turns out she may have been on to something.
Broccoli is packed with vitamins, minerals, fibre, and antioxidants. This cruciferous vegetable helps naturally detox the body and prevent illness. Furthermore, broccoli contains the amino acid choline, which helps keep cells functioning properly and promotes a healthy gut lining.
It's an all-around immune-boosting and body-building food. Try and get it into your meals a couple of times a week.
5. Carrots
Carrots are loaded with antioxidants including carotenoids, which once consumed is converted into Vitamin A. This immune strengthening vitamin is a powerful anti-inflammatory and has demonstrated therapeutic effect on many infectious diseases. It is better absorbed when cooked or eaten with fat.
Other vitamin A-rich sources include:
- Sweet potato
- Spinach
- Apricots
6. Turmeric
Curcumin is the main active ingredient in turmeric. This magic spice has powerful anti-inflammatory effects and is a very strong antioxidant. It helps your body fight foreign invaders and has a role in repairing damage.
It has also been shown to block NF-kB, a molecule that travels into the nuclei of your cells and turns on genes related to inflammation. NF-kB is believed to play a major role in many chronic diseases.
Turmeric can be poorly absorbed into the bloodstream and it helps to consume it with black pepper. Add it to rice dishes, soups, stews, and aromatic sauces.
7. Ginger
Ginger is a great way to boost 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).
8. Coconut Oil
Now is the time for you to swap your olive oil for coconut oil as this is one of the best foods for the immune system. Dr. Fabian Dayrit has proposed the efficacy of coconut oil as a potential agent in the fight against COVID-19.
He explains that coconut oil, and more specifically the lauric acid within it:
- Causes disintegration of the virus envelope
- Inhibits the replication of virus cells
- Prevents the virus from binding to the host agent
Though clinical trials have yet to take place, the takeaway message is that coconut oil can act as a powerful ally in protecting your body from viruses, including COVID-19.
9. Berries
High in vitamin C, berries are also full of bioactive compounds, known as polyphenols, that neutralise harmful free radicals, bacteria, and viruses. In a 2017 review in the Journal of Functional Foods, research indicates that components of berry fruits may inhibit replication of viruses both directly and indirectly, by blocking surface glycoproteins of influenza virus and stimulating the immune system of the organism.
A specific class of polyphenol, anthocyanins, have been touted as a valuable resource of antiviral substances. Topping the list of high anthocyanin berries are blackberries, raspberries, and wild blueberries.
Berries are delicious eaten raw, but you can also blend them into smoothies or mix them with yogurt for a healthy brekkie or snack.
10. Garlic
Throughout history, garlic has been used to prevent and treat various diseases. Recently, garlic has made a bit of a comeback with research showing its antiviral, anti-microbial, and anti-tumour capabilities. Garlic is jam-packed with sulfuric compounds, such as allicin, which create the immune-boosting effects.
One study evaluated garlic's effectiveness in treating a strain of coronavirus known as infectious bronchitis virus (IBV). It was found that garlic had inhibitory effects on IBV. Other studies found that garlic reduces the risk of becoming sick, as well as how long you stay sick. It can also reduce the severity of symptoms.
My Top Garlic Tip
If you get a weird feeling in the back of your throat like something's coming, eat raw garlic (cooking garlic can destroy some of its health-promoting compounds). Chop it up and swallow as you would a pill. Because you're not chewing it you will not get the same awful garlic breath as if you chewed a whole clove raw. Or does it really matter in ISO?!
Making It Work For You
I appreciate that some of these may have you raising your eyebrows! But by consuming 2-3 serves of each of these superfoods throughout your week, you will greatly support your immunity during this crucial time.
