COVID-19 & Nutrition: Choosing Foods that Boost Your Immune System

With the presence of COVID-19 more prevalent than ever, there are millions of families affected by this world wide, sweeping virus. In the early stages of 2020, the United States saw its very first cases of Coronavirus. Those who belong to vulnerable and high-risk groups such as the elderly, and those who have pre-existing health complications (e.g., diabetes, asthma, lupus, heart disease, etc.) bear a greater risk due to weakened immune systems (CDC, 2020). COVID-19 is a highly contagious virus that is most easily spread from person-to-person through droplets that are released whenever someone sneezes, coughs or talks. If infected, a person is at risk for multi-organ failure (CDC, 2020). Figuring out how to keep yourself and loved ones safe while living during the COVID-19 pandemic can be quite overwhelming. With new information being released almost daily by public health leaders and officials, it can be hard to tell which way is up.

Yet, practicing daily health behaviors such as frequent hand washing, mask wearing and following social distancing protocols are great tools. Maintaining healthy eating habits and incorporating immune boosting behaviors can increase your chances of staying healthy during this time (Butler & Barrientos, 2020). This is especially crucial for those who live with compromised immune systems. Because COVID-19 comes with flu-like symptoms, one great way to strengthen your body and feel good is to nourish it well. When up against a pandemic, “you are what you eat” rings true! In the United States, one of the largest health issues to tackle to date are the lasting effects of a poor diet. Those who have poor diets often consume foods containing large amounts of saturated fats, sugars, and unhealthy carbohydrates. Examples of this include excessive visits to fast food restaurants, eating processed foods like salty snacks and candy, and drinking excessive amounts of soda and juices containing large amounts of sugar. This type of diet is often referred to as the Western Diet, and remains one of the root causes of obesity, type 2 diabetes, and high blood pressure in the United States (Cordain et al., 2005). When diagnosed with conditions like these, they begin to weaken the immune system, making it harder to fight off infections and viruses like COVID-19.

What Are Some Ways I Can Boost My Immune System? 

So what are some tools you can use to combat the Western Diet and incorporate healthier food options? First, I encourage you to reshape your thinking and definition of the word “healthy”. Oftentimes, people hear that word and automatically think “boring”. But it doesn’t have to be!

Make sure you do your best to eat foods that are high in vitamin A, vitamin C, and zinc. These nutrients are known to have immune boosting benefits (MedicineNet, 2020). Here are some tips:

• Consume foods that are high in vitamin C like oranges, limes or grapefruit. Strawberries and kiwi are great options too. A great way to sneak in a nutrient packed breakfast full of vitamin C is through drinking delicious breakfast smoothies.
• Eat plenty of vegetables high in vitamin A. This is another great nutrient our body uses for immunity strength.  Rich sources of vitamin A can be found in vegetables like sweet potatoes, carrots, broccoli and spinach. Dishes sweet potato fries or broccoli salad are also great compliments to healthy proteins like baked chicken or grilled salmon.
• Incorporate adequate amounts of zinc in your diet. You can find zinc in meats like chicken, seafood, black eyed peas, and other lentils. Try preparing a hearty soup filled with chicken, lentils and other beans during the colder months to create a zinc packed meal that can help your body fight off invading bacteria.

Foods that are filled with the necessary vitamins, minerals, fiber and proteins your body needs can make for some great tasting meals. There are endless combinations to mix and match that pair well together and nourish your body well. During the COVID-19 pandemic, almost everyone is feeling overwhelmed. With ever developing news and rising cases daily, it's so crucial that we all find time to slow down, catch our breath, and eat some good food that not only tastes great, but is good for you. Your body will indeed thank you for it. 

References:

MedicineNet. (2020). 20 Vitamins and Supplements To Boost Immune Health for COVID-19. medicinenet.com/covid_19_supplements/article.htm. 

Bittman, M. (2013, April 7). Sweet Potato Fries. The New York Times. cooking.nytimes.com/recipes/1014647-sweet-potato-fries. 

Butler, M. J., & Barrientos, R. M. (2020). The impact of nutrition on COVID-19 susceptibility and long-term consequences. Brain, Behavior, and Immunity, 87, 53–54. doi.org/10.1016/j.bbi.2020.04.040 

Cordain, L., Eaton, S. B., Sebastian, A., Mann, N., Lindeberg, S., Watkins, B. A., … Brand-Miller, J. (2005). Origins and evolution of the Western diet: health implications for the 21st century. The American Journal of Clinical Nutrition, 81(2), 341–354. doi.org/10.1093/ajcn.81.2.341 

COVID-19 Overview and Infection Prevention and Control Priorities in non-US Healthcare Settings. (2020). cdc.gov/coronavirus/2019-ncov/hcp/non-us-settings/overview/index.html. 

Epstien, Kelley (2019, May 6). Vitamin C Immune Booster Smoothie. Mountain Mama Cooks. mountainmamacooks.com/vitamin-c-immune-booster-smoothie/. 

Pittman, A. T. (2017). Immunity Soup. Cooking Light. cookinglight.com/recipes/immunity-soup. 

Merritt, Samantha (2019, April 15). Broccoli Salad. Sugar Spun Run. sugarspunrun.com/broccoli-salad/.