Your eating and lifestyle habits can have an effect on your immune system. What you eat can influence your body’s ability to resist, fight, and recover from infections. However, don’t be misled by misinformation circulating on social media, stating claims that certain foods or supplements will cure COVID or keep you from getting the COVID-19 virus.
The most important actions you can take to protect yourself from becoming infected with the coronavirus or COVID 19 is to practice diligent personal hygiene and social distancing to avoid being exposed to the virus.
There is no food, supplement, or medicine that can keep you from getting the coronavirus. However, eating a healthy diet can give your immune system the support it needs to help fight off infections.
THE STANDARD AMERICAN DIET A.K.A – SAD
The standard American diet generally includes high intakes of red meat, mostly processed, prepackaged foods, and foods that are high in salt, fat, and excessive sugar with little or no nutritional value.
Poor nutrition can also predispose you to obesity, insulin resistance, diabetes, hypertension, and heart disease. These chronic diseases may lead to compromised immune system which increases your risk for infection(s) and poor health outcomes.
In order to optimize your immune system and decrease your risk for chronic disease, it is of utmost importance to ditch the SAD way of eating and start eating more nutrient dense foods.
EATING TO BOOST YOUR IMMUNE SYSTEM
A varied, well balanced diet can provide you with multiple immune boosting nutrients. To get a vast array of nutrients in your diet, you should eat a variety of colorful whole plant-based foods. Whole plant foods can help to stabilize blood insulin and glucose levels. Whole plant foods tend to have high nutrient content which supports adequate intake of vital nutrients.
Each color of fruits and vegetables has unique nutritional benefits that are important to your health. Nutrients that have been recognized for supporting a healthy immune system are protein, Vitamins A, C, E, and Zinc. Other recognized vitamins are B12, folate, copper, iron and selenium in addition to prebiotics and probiotics which may influence immune function.
It is important to note that mega dosing of certain nutrients can be toxic and/or interact with medications and can interfere with the metabolism of other nutrients. It is recommended that before starting any supplements, you should discuss with your physician and/or dietitian for supplement recommendations and proper dosage.
It is best to obtain your nutrients from whole foods not supplements. To support immune function and overall health you should include:
Vitamin A
Fruits and vegetables have an abundant source of Vitamin C and Vitamin A along with many other nutrients. Incorporate a variety of colorful fruits and vegetables in your diet such as mushrooms, broccoli, red onions, red cabbage, carrots, blueberries, strawberries, sweet potatoes, and green leafy vegetables, among others.
Vitamin C
Fruits and vegetables contain antioxidants, flavonoids, carotenoids, phytonutrients and more all which can protect your cells from oxidative stress or injury. Blueberries, for example, have been shown to reduce oxidative stress and boost the number of natural killer cells.
Remember, each fruit and vegetable has its own unique health benefits which is why it is so important to get a variety.
Vitamin E
Seeds, nuts, olives, avocado, and cold pressed oils are rich in Vitamin E. The best sources of Vitamin E are in vegetable oils such as cottonseed, safflower, and sunflower oils. Nuts such as hazelnuts and almonds, seeds such as sunflower seeds, and wheat germ are all excellent sources.
Studies suggest that Vitamin E is one of the most effective nutrients known to regulate immune function. Cashews, Hemp seeds, squash, and pumpkin seeds not only contain vitamin E but are rich in zinc as well.
Zinc
Zinc is known to play a central in the immune system. Studies suggest that those individuals with zinc deficiency may be more susceptible to a variety of infections.
Legumes such as lentils, chickpeas, and beans are rich in zinc and protein. However, legumes, also contain phytates which inhibit the absorption of zinc and other minerals, therefore zinc in legumes isn’t absorbed as well as the zinc that comes from animal sources such as red meat.
Processing methods for legumes like heating, soaking, fermenting, or sprouting legumes can improve zinc’s absorption. Shellfish such as oysters contain high amounts of zinc. Not only do oysters have high zinc content, but they are also packed with other essential nutrients such as omega 3 fatty acids, protein, vitamins and minerals. Zinc can also be found in lean meats and poultry.
KEY POINTS TO REMEMBER
A well-balanced, varied diet not only supports immune health but can also help to prevent chronic diseases such obesity and type 2 diabetes and heart disease. A healthy diet reduces the risk of chronic inflammation and supports the gut microbiome, a key player in immune function. You should eat fresh, whole plant based foods when possible.
Frozen fruits and vegetables are the next best option if you are unable to buy fresh foods. Exercise, quality sleep, and stress management are also important lifestyle factors that can positively impact your immune health.
If you like to learn more about personalized nutrition and wellness programs to optimize your health, book a free consultation https://www.corenutritionhw.com/services. Stay healthy and well!
Before we dive into what a leaky gut is, let’s discuss the gastrointestinal system also known as your gut. Your gut or gastrointestinal system can be up to 30-feet in length in adults and is a muscular tube that begins at your mouth and ends with you going to the bathroom.
It is a massive and complex system that has multiple functions. It takes the food you eat and breaks it down food into small digestible pieces, keeps it moving through the gut, absorbs water and nutrients, and keeps out toxic substances. Research suggest that these essential gut functions are interconnected throughout your body and can have an effect on everything from your heart to your brain.
Your gut is lined with millions of cells, side by side in a single layer. Those intestinal cells help your body to absorb what it needs from foods and drinks. It acts as a guard allowing in what your body uses and keeping out the rest which ends up as waste. This ability to carefully allow some things in your gut to be absorbed while keeping harmful substances out is only possible if the cells are working correctly and physically joined tightly together creating “tight junctions”.
Leaky gut happens when the tight junctions become disconnected or loose. The cellular barrier becomes irritated and weakened, allowing tiny holes to appear. These tiny holes allow harmful substances that normally would not enter bloodstream get into the bloodstream. Things such as food particles, waste products, and bacteria.
When these harmful substances get into the bloodstream your immune system is triggered to start fighting them. Similarly, to how your immune system starts fighting the cold virus and causes inflammation. This immune reaction is normal and is vital to keeping you healthy.
Do you have a Leaky Gut?
The symptoms of leaky gut can be like those of other commonly known digestive conditions like inflammatory bowel disease, celiac disease, and Crohn’s disease. Symptoms can vary, including issues like diarrhea, constipation, cramps, bloating, food sensitivities, or nutrient deficiencies.
When harmful substances have been absorbed into the bloodstream which travels throughout your body, symptoms can vary and appear anywhere. Studies show that leaky gut may cause symptoms such as fatigue, headaches, confusion, difficulty concentrating, joint pain, or skin problems like acne, rashes, and eczema. Leaky gut is also linked with diabetes, polycystic ovarian syndrome, liver disease, chronic fatigue syndrome, and autoimmune diseases such as lupus and multiple sclerosis. Leaky gut may also be linked anxiety and depression as well.
Unfortunately, it is very difficult to diagnose leaky gut, or how leaky it is. Although, there are some biomarker tests, there isn’t a reliable diagnostic test available currently. So, it is difficult to diagnose whether your symptoms are from leaky gut, or whether leaky gut is a symptom of another health issue.
What causes Leaky Gut?
It is not clear what exactly causes those bonds or “tight junctions” to loosen and result in tiny holes in the gut barrier. Leaky gut may in part, be due to your genetics. It may also be caused from certain medications or gut infections. Leaky gut can be linked to eating a diet that is low in gut friendly fiber. Fiber is an important part of maintaining a healthy gut. Adults should be eating 25-30grams of fiber per day.
However, the average adult in the United States consumes only 15 grams of fiber per day. Leaky gut can also be from consuming too much added sugar and saturated fat. Leaky gut may even result from stress or imbalance in the variety and the numbers of your gut-friendly microbiota. As you age, your cells can become more susceptible to damaged and may heal slowly, including the cells that line your gut, which may weaken the gut barrier.
Nutrition for a Leaky Gut
If you suspect you have leaky gut you should consult with your healthcare provider, or a gastroenterologist. In the meantime, it may be helpful for you to eat a more gut-friendly diet. Implement more foods rich in gut-friendly probiotics and fiber which is a prebiotic. These include:
Yogurt or kefir
Fermented foods (kimchi, sauerkraut, and miso)
Fruits and Vegetables (berries, oranges, broccoli, carrots, and zucchini)
Nuts and Seeds (walnuts, cashews, and chia seeds)
Whole grains (oats, corn and quinoa)
If you’re just starting to increase your fiber intake, increase fiber slowly over several days or weeks because a sudden increase in fiber can cause gas, bloating, and other gut discomfort. If you have IBS, talk to your doctor or discuss with a dietitian.
Regular exercise can help with the digestion process. It may be helpful for you to take a 15-20 minute, or longer, walk after you eat to help your food digest. You might be surprised how much better you may feel afterwards. Also, don’t forget the importance of managing stress, getting quality sleep and refraining from smoking.
If you plan on making changes to your diet and lifestyle, journaling may help to pinpoint the irritants that may be upsetting your gastrointestinal system.
Take Care of Your Gut
Leaky gut is an inflammatory condition that has been linked to metabolic disorders, autoimmune conditions, and even mental health. There is not a definitive diagnostic test at this time to know for sure if you have leaky gut or not. If you have symptoms that suggest a leaky gut, you can incorporate a more gut-friendly foods into your diet as listed above.
It is recommended to reduce alcohol consumption, avoid processed foods, and any foods that you may be allergic or have sensitivities to. Incorporate foods and drinks that are high in gut-friendly probiotics and fiber.
A well -balanced diet, regular exercise, stress management, good quality sleep, and a healthy environment are all great lifestyle strategies to promote gut health and overall health. If you’d like to learn how transform your gut health, book your free consultation today.
Leech, B., Schloss, J. & Steel, J. (2019). Association between increased intestinal permeability and disease: A systematic review. Advances in Integrative Medicine. 6(1), 23-34. https://doi.org/10.1016/j.aimed.2018.08.003
Mu, Q., Kirby, J., Reilly, C. M., & Luo, X. M. (2017). Leaky Gut As a Danger Signal for Autoimmune Diseases. Frontiers in immunology, 8, 598. doi:10.3389/fimmu.2017.00598
US Department of Health and Human Services and US Department of Agriculture. (2015). Dietary Guidelines for Americans 2015-2020, eighth edition. Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations. Retrieved from
