Breast cancer affects millions of women globally, making it one of the most common cancers. While treatments continue to improve, diet plays a critical role in both preventing and managing breast cancer. The Mediterranean Diet has gained attention for its potential benefits in both prevention and treatment of breast cancer.
Known for its plant-rich diversity of fruits, vegetables, whole grains, and healthy fats, this diet has been linked to lower cancer risk and better survival rates. Recently, researchers have focused on functional foods within the Mediterranean Diet. These foods contain bioactive compounds such as antioxidants, polyphenols, and omega-3 fatty acids, which may offer additional benefits for breast cancer patients.
Key Components of the Mediterranean Diet
The Mediterranean Diet is based on traditional eating habits from countries like Greece and Italy. The key components include:
High intake of fruits, vegetables, whole grains, legumes, and nuts.
Olive oil as the main source of fat.
Moderate consumption of fish.
Limited or minimal intake of red meat and processed foods.
Research shows that following the Mediterranean Diet can reduce cancer risk, improve survival, and enhance quality of life. The diet’s anti-inflammatory and antioxidant properties help combat the chronic inflammation and oxidative stress linked to cancer progression.
Nutraceutical Foods and Their Role in Cancer Prevention
Functional and nutraceutical foods provide health benefits beyond basic nutrition. They are rich in vitamins, minerals, polyphenols, and omega-3 fatty acids, all of which promote health. Including these foods in the Mediterranean Diet may offer extra protection against breast cancer by reducing inflammation and neutralizing oxidative stress.
A 2023 study highlights several nutraceuticals—omega-3 fatty acids, curcumin, resveratrol, and polyphenols which positively impact cancer pathways, especially those related to inflammation and oxidative stress.
Polyphenols from Olive Oil and Their Cancer-Fighting Properties
Extra virgin olive oil (EVOO) is a key part of the Mediterranean Diet. It contains polyphenols like hydroxytyrosol and oleocanthal, which have strong antioxidant and anti-inflammatory properties. Research shows these compounds reduce inflammation and lower the risk of cancer recurrence. They also slow down cancer cell growth and promote cancer cell death (apoptosis).
Omega-3 Fatty Acids: Reducing Inflammation and Cancer Risk
Omega-3 fatty acids, found in fatty fish like wild-caught salmon, are known for their anti-inflammatory effects. These healthy fats help reduce inflammation and inhibit cancer cell growth. Studies suggest that omega-3s can also decrease cancer metastasis and promote cancer cell death.
Flavonoids in Fruits and Vegetables for Cancer Prevention
Fruits and vegetables in the Mediterranean Diet are packed with flavonoids, which are potent antioxidants. These compounds help neutralize free radicals that can damage DNA and lead to cancer growth. Quercetin, found in apples and onions, and anthocyanins, found in berries, are known to reduce oxidative stress and inhibit cancer cell growth.
The Benefits of Curcumin in Breast Cancer Management
Curcumin, the active compound in turmeric, is widely recognized for its anti-cancer properties. It helps regulate pathways involved in cancer cell growth, the formation of new blood vessels that feed tumors, and metastasis. When curcumin is combined with the Mediterranean Diet, studies suggest it can significantly reduce cancer progression.
Curcumin’s Role in Triple-Negative Breast Cancer (TNBC)
A recent study found that curcumin, the active compound in turmeric, has great potential in fighting Triple-Negative Breast Cancer (TNBC) by targeting multiple pathways involved in cancer progression.
One key way curcumin works is by interfering with the process that allows cancer cells to spread. This process, called the epithelial-mesenchymal transition (EMT), is critical for cancer cells to invade other parts of the body. By reducing the activity of proteins in important signaling pathways, such as mTOR and PI3K-Akt, curcumin can slow the movement and spread of TNBC cells.
Research also shows that curcumin helps treat various types of tumors by influencing key cellular processes, including cell proliferation (the growth of new cancer cells), apoptosis (programmed cell death), the cell cycle (how cells grow and divide), and metastasis (the spread of cancer). By targeting these processes, curcumin may slow or even stop cancer progression.
In simpler terms, curcumin helps “turn off” the signals that tell cancer cells to spread, making it harder for the disease to advance.
How These Compounds Work to Treat Breast Cancer
Two major factors influence breast cancer progression: oxidative stress and chronic inflammation. Reactive oxygen species (ROS), byproducts of cellular metabolism, can damage DNA and trigger cancer growth, while inflammation creates an environment conducive to tumor development.
The bioactive compounds found in the Mediterranean Diet, including polyphenols, omega-3 fatty acids, and curcumin, work together to combat these processes. These compounds help neutralize ROS and reduce inflammation, making the body less favorable for cancer growth. They also regulate inflammatory markers like NF-kB, a key factor in cancer cell survival.
Whole Foods vs. Supplements
Although these bioactive compounds are powerful, it’s important to obtain them primarily from whole foods. Eating a variety of fruits, vegetables, fish, whole grains, and spices provides not only these beneficial compounds but also a wide range of nutrients that work together to promote health.
However, some patients may need supplements to achieve higher doses. If you’re considering supplements, it’s essential to consult with a dietitian experienced in supplementation. They can recommend the correct dosages, ensure supplement purity, and assess any potential interactions with other treatments.
Research on the Mediterranean Diet’s Benefits in Breast Cancer
Studies continue to support the benefits of the Mediterranean Diet, particularly when combined with functional and nutraceutical foods. In a recent study, researchers found that breast cancer patients who followed the diet, along with supplements like curcumin and omega-3s, had fewer cancer recurrences. These patients also showed improvements in markers of oxidative stress and inflammation.
One major study from the DIANA-5 trial looked at the impact of a diet based on Mediterranean and macrobiotic principles. This trial included over 1,500 women at high risk for breast cancer recurrence. While the trial didn’t conclusively show a reduction in recurrence for all participants, it did highlight that women who adhered more closely to the diet experienced a 41% lower risk of recurrence compared to those with lower adherence.
Additionally, another study from the EPIC cohort explored the effect of the Mediterranean Diet on breast cancer survival in over 13,000 women across Europe. It found that women who adhered more closely to the Mediterranean Diet had a reduced risk of overall mortality, especially among postmenopausal women.
While these studies emphasize the benefits of the Mediterranean Diet and suggest potential improvements in survival and recurrence rates, the specific combination of curcumin and omega-3 supplements still needs more direct, dedicated research.
Keep In Mind
The Mediterranean Diet has long been praised for its role in cancer prevention. It offers even more promise when combined with functional and nutraceutical foods. Olive oil,fish, fruits, vegetables, and spices provide powerful antioxidants and anti-inflammatory compounds that may help reduce cancer progression and recurrence.
For breast cancer patients, following this diet may improve prognosis, lower recurrence risk, and enhance overall well-being. While the evidence is encouraging, more research is needed to fully understand how these foods work together for long-term benefits.
Receiving personalized nutrition recommendations when undergoing cancer treatment is crucial, as different types of cancer may require a tailored approach for the most effective support. Looking for expert guidance? We’re here to help. Book a consultation today for a targeted nutrition plan designed to optimize your health and well-being.
When you’re feeling down, what do you do to improve your mood? Do you binge watch your favorite movies? Maybe you meditate or go for a run? Any of these can make you feel better or improve your mood temporarily.
But, what if you were able to eat a certain way every day that could reduce your risk for getting depression, or even improve a bad mood after it started? Would you want to know which foods are considered to be “mood boosting foods”? If so, keep reading.
Using Food to Protect your Mental Health
Many people experience depression at some point in their life. Depression can create a major obstacle to accomplish even the smallest of task and can contribute to chronic disease or make existing health problems worse.
When your mental health suffers, your entire body can feel the effects. Fortunately, evidence suggest dietary changes can improve your mood and quality of life and possibly prevent the need for medication intervention.
A study published in the British Journal of Psychiatry analyzed the dietary patterns and risk of depression in 3,486 participants over a five year period. Individuals eating whole foods reported fewer symptoms of depression compared to those who ate mostly processed foods.(1) In addition, when comparing a vegetarian diet verses an omnivorous diet, vegetarians reported better moods verses the meat eaters, according to a study published in Nutrition Journal. (3)
How can Food Affect your Mood?
We know that what we eat affects us physically, for example, food affects our energy levels, blood sugar, weight, etc. Your mental health may be just as affected by your diet as your physical health.
The relatively new field of “nutritional psychiatry” is finding that the foods and nutrients you eat can improve how you feel emotionally-both in the short and long term. This is because of the complex array of actions that nutrients and foods have on your overall health and wellness.
Food provides you with essential nutrients to make important mood-boosting compounds like serotonin, food feeds your gut microbes, and food can decrease or increase inflammation. Therefore, choosing nutrient dense foods are vital to optimize and protect all aspects of your health.
Food is often referred to as “fuel” for your body, but actually, what and how you eat has a profound effect on almost every aspect of your physical and mental health. To keep it simple, think of it like this, calories provide fuel to give us energy to move, think, digest, breathe, etc.
Essential vitamins and minerals from food are used to make neurotransmitters (chemical messengers for our brains and nerve cells to transmit messages to each other). Fiber and some starches that is found in plant foods feed your friendly gut microbes that have their own nervous system which communicates with the brain to make neurotransmitters.
Neurotransmitters and Mental Health
Neurotransmitters have very important roles when it comes to moods. You may have heard of serotonin that has been linked with poor moods and depression when serotonin levels are low. The brain uses the amino acid tryptophan to produce serotonin, a neurotransmitter mostly responsible for feelings of well-being and happiness.
Several medications prescribed for depression try to improve levels of serotonin. Likewise, food can be used to raise serotonin levels, but without the negative side effects that many medicines cause such as nausea, diarrhea, or even weight gain.
Recent evidence shows that 90 percent of serotonin receptors in the body are located not in the brain, but in the digestive system. Therefore, it is vital to maintain a healthy gut. Tryptophan can be found in plant-based foods such as pumpkin seeds, leafy greens. watercress, sunflower seeds, mushrooms, broccoli, soybeans, and peas.
12 Antidepressant Nutrients
In 2018, in a study published in the World Journal of Psychiatry the authors created an antidepressant food score by conducting a systematic review to derive a list of Antidepressant Nutrients. They compiled a list of twelve nutrients that are considered to have “antidepressant” roles in the body. They include:
Folate
Iron
Omega-3 fatty acids (EPA and DHA)
Magnesium
Potassium
Selenium
Thiamine
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Zinc
Top Anti-Depressant Plant Foods
The top four plant foods with nutrients known to support mental health are leafy greens, cruciferous vegetables, lettuces and peppers.
Leafy Greens
Leafy greens are super nutritious and are especially high in folate, vitamin C, Vitamin B1, potassium, iron, magnesium, beta carotene, and various bioactive compounds. Examples of leafy greens to include in your diet include:
spinach
beet greens
watercress
mustard greens
turnip greens
2. Peppers
All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. All colors of peppers have nutritional benefits, however, red peppers may have the higher antioxidant and phytonutrient levels due to their ripeness. Vitamin C can help to fight off depression and anxiety. They are a good source of phytochemicals such as flavonoids and lycopene which may offer protection against heart disease and cancer. Examples of peppers to include in your diet are:
Bell Peppers
Jalapenos
Serrano Peppers
3. Lettuces
Eating leafy greens may slow mental decline. Lettuce may help in lowering cholesterol levels, moderating sleep, reducing inflammation, controlling anxiety, and may provide a consistent supply of antioxidants. As a rule of thumb, the darker the leaf the more nutrient dense. Four main categories of lettuce include:
Romaine
Iceberg
Loose Leaf
Iceberg
4. Cruciferous vegetables
Cruciferous vegetables are nutritional powerhouses. They have many health benefits and are rich in compounds known as glucosinolates, which may help to fight cancer. Certain enzymes in cruciferous vegetables may help protect cell DNA from damage. The chemical chromium this is found in cruciferous vegetables may increase your body’s levels of brain chemicals related to positive feelings, energy and alertness. Some examples of cruciferous vegetables to include are:
cauliflower
broccoli
Brussel sprouts
kale
cabbages
argula
radish
More Tips to Support Mental Health
Add a wide variety of colorful plants to your diet. More color, more nutrients.
Choose unsweetened fruits and vegetables over juices.
Add more fiber rich foods. More plants in your diet will naturally increase the fiber in your diet.
Add Whole grains and legumes which are high in fiber.
Include fermented and probiotics rich foods such as kefir, sauerkraut, pickles, miso, kimchi, etc.
Buy fermented and probiotic foods in the refrigerator section as these contain live active cultures.
Reduce sugar intake, by using less sugar and substitute with fruits like berries or cinnamon.
Avoid highly processed foods that are in high trans-fat, saturated fat, refined flours, and sugars which are linked to higher levels of inflammation.
To Sum It Up
The connections between what you eat and how you feel are strongly linked. Focusing on eating whole grains, vegetables, fruits, nuts, beans, legumes and seeds supports mood boosting benefits and may ward off depression. Ultimately, the benefits consuming a wide array of plant-based foods in your diet go far beyond improving your mood including reducing your risks for heart disease, diabetes and some types of cancers.
*If you are experiencing severe depression or other mental health issues, you may need additional therapies beyond food, if this applies to you, consult with your licensed healthcare provider.
Your gut is like the signaling hub for all of the other systems in your body. Hormones and gut health are naturally linked. When your gut microbiome is healthy and balanced, it is able to regulate the right levels of estrogen within your body, but when the gut is inflamed or out of balance, gut dysbiosis can drive the production of estrogen in either direction, disrupting the normal flow leading to estrogen related pathologies.
Why is Gut Health Important?
A healthy gut is important in order to keep your hormones in balance. In addition, your gut has many functions that are vital to your overall health. Some of its functions include:
Key player in your immune system function
Helps with the absorption of micro and macronutrients
Assist with the production and regulation of hormones and neurotransmitters
Contributes to regulation of estrogen levels in the body
Estrogens are made in the ovaries and in the adrenal glands. In women, estrogens help to regulate body fat, and are essential for your reproductive system, brain health, bone health and cardiovascular health. In men, estrogens help maintain libido and assist in the maturation of sperm.
Therefore, a healthy diverse gut is critical for hormonal balance. However, whenever there is gut dysbiosis, an imbalance of the gut bacteria in the gastrointestinal tract, these hormonal imbalances can be associated with health condition such as:
Pre-menstrual syndrome
Obesity
Metabolic Syndrome
Estrogen-related cancers (prostate and breast)
Infertility
Heart Disease
Mood disorders
Endometriosis
Unfortunately, your gut microbiome is delicate and can be knocked off balance easily by many different factors such as genetics, antibiotics, age, weight, diet. alcohol use , environmental pollutants, and more.
Signs of an Unhealthy Gut
There are many symptoms of an unhealthy gut that often can be misdiagnosed as something else. As always consult with your healthcare provider should you experience on-going symptoms.
Digestive issues (bloating, gas, diarrhea, or constipation)
Autoimmune conditions
Fatigue
Skin Irritation
Hormonal imbalance
Weight changes
Food Sensitivities
5 Ways to Improve Gut Health and Hormone Balance.
What can you do to improve your gut health and achieve hormonal balance? By incorporating simple and practical nutrition and lifestyle habits daily into your routine, you can improve your gut health and overall well-being.
1. Be mindful of what you put into your body.
What you eat plays a vital role in your gut health and hormone balance. Eating an array of colorful fruits and vegetables that are high in phytonutrients and fiber promotes microbial diversity in your gut.
Not to mention, prebiotics and probiotics play an important role in promoting gut health. They work in tandem together, optimizing gut health. Probiotics are a group of live, active microorganisms, with intended health benefits in the gastrointestinal tract, a.k.a your gut. Probiotics help to ferment, decompose, and digest the food you eat.
Plant-based Probiotics Sources includes:
Sauerkraut
Tempeh
Miso
Water kefir
Pickled Vegetables
Kombucha
Kimchi
Vegan Supplements
Prebiotic are components of non-digestible fibers such as inulin, oligosaccharides, and polydextrose that are found in plant based foods. Prebiotic sources:
Asparagus
Chicory Root
Garlic
Jerusalem Artichokes
Onions
Bananas
Beans
Flaxseed
2. Be mindful of antibiotic use.
Antibiotics can be life-saving, however, according to the NIH, antibiotic use leads to gut microbial dysbiosis-associated diseases. In addition, excessive antibiotic use may also cause damage to your liver. Therefore, when antibiotic use is needed, it may be beneficial to take probiotics during the course of antibiotics therapy, however, it may be best to take several hours apart from the antibiotic. It is also recommended to take probiotics after a course of antibiotics to help restore some of the healthy bacteria that may have been killed during antibiotic therapy. Consult with your healthcare provider and/or dietitian for guidance on the use of probiotics while taking antibiotics.
3. Be mindful of your environment.
Estrogens are prevalent in the environment. Xenoestrogens which are synthetic (man-made) chemicals that mimics estrogen, disrupts your endocrine system, and interferes with your body’s ability to excrete estrogen. Xenoestrogens are absorbed in the body and stored in your liver and fat cells which can disrupt the delicate balance of hormones. These chemicals can be found in common household products like fragrances, plastics, and pesticides. It is important to find ways to reduce or eliminate these toxic substances due to the impact it has on your health and the environment.
Phytoestrogens are compounds that naturally occur in plants and are found in foods such as tempeh, tofu, and edamame. Many people are concerned with whether or not phytoestrogens can cause breast cancer. The American Cancer Society has noted that human research hasn’t shown harm from eating soy foods- and that eating moderate amounts of soy foods appears safe, even for cancer survivors.
New research suggests that phytoestrogens in soy are selective and don’t have much effect on breast tissue. However, the question still remains as to whether or not phytoestrogens are beneficial or harmful to human health. The answer may be dependent on age, health status, and gut microflora.
4. Be mindful of alcohol consumption.
The U.S. Dietary Guidelines for Americans recommends that if alcohol is consumed, it should be in moderation. That is up to one drink a day for women and two drinks a day for men. Alcohol is addictive and when consumed in excessive amounts it can cause dysbiosis, thus having negative effects on your gut microbiome.
In addition, excess alcohol consumption can impair the liver and its ability to detoxify circulating estrogens and endocrine-disrupting chemicals, potentially increasing the risk for estrogens related cancers.
Not to mention, in large amounts, alcohol and its metabolites can overwhelm the gastrointestinal tract (GI) and liver and lead to damage both within the GI and in other organs. Specifically, alcohol and its metabolites promote intestinal inflammation through multiple pathways.
5. Be mindful of daily movement.
It is well documented the positive health benefits that exercise can have on your body. Not only can exercise improve your mood, support mental health, manage your weight, reduce your risk for heart diseases, it can also promote a healthy gut microbiome. Exercise is a great way to support liver detoxification, reduce the stress hormone cortisol, and lower levels circulating estrogen.
Yoga or exercises that stimulate your parasympathetic nervous system may also be beneficial to hormonal health. If you currently don’t have an exercise regimen, it’s never too late to start one. Try incorporating a little exercise every day or as tolerated. Small simple changes can yield significant results over time.
To sum it up
In summary, your gut is like your body’s engine. Finding the right combination of nutrition and lifestyle habits are key to optimizing your gut health and for your overall well-being. If you are struggling with your diet would like some guidance, book a free consultation http://www.corenutritionhw.com/services with me to see how my services can help you.
Now more than ever, it’s important to eat a healthy well-balanced diet. While there are many components to a robust immune system, nutrition plays a key role. Eating adequate nutrients as part of varied diet is essential for the health and function of all cells in the body, including your immune cells. Certain diets may better prepare your body from attack from microbes and unwanted inflammation. Particularly, plant-based diets and pescatarian diets have been associated with a reduced risk of developing moderate to severe COVID-19 and may help support a healthy immune system.
Micronutrients and The Immune System
Micronutrients influence and support every stage of the immune response and are essential to immune health. Deficiencies of micronutrients can have a negative impact on the health of your immune system causing immunosuppression which increases your susceptibility to infections. To support optimal immune function, adequate levels of micronutrients must be maintained. Getting adequate intakes in your diet from real food sources is essential for both the prevention and recovery from infections.
Vitamin D
Vitamin D “the sunshine vitamin” has several important functions. Some of the most vital functions is to regulate the absorption of calcium, phosphorus and facilitate immune system function. Vitamin D deficiency is associated with increased risk of autoimmune disease as well as increased susceptibility for infections. For most adults, vitamin D deficiency is not a concern. However, those who are obese, or have dark skin, and who are older than age 65 may have lower levels of vitamin D. Adequate intakes of Vitamin D supports your innate immune system and works as a pro-hormone which supports a healthy brain, metabolism, thyroid function, bone health, among other important functions. Not to mention, having sufficient vitamin D levels in your body may help you to fight COVID-19 or improve your health outcomes, if you become infected. Plant sources of vitamin D include:
Mushrooms
Fortified Soy Milk
Fortified Cereals
Fortified Orange Juice
Fortified Almond Milk
Fortified Rice Milk
A recent study published in the British Medical Journal revealed that vitamin D supplementation decreased the risk of respiratory tract infections by 50% in those that were deficient and in 10% of those with favorable vitamin D status.
Vitamin C
Vitamin C is a powerful antioxidant. It plays a significant role in immune defense by supporting cellular functions of both the innate and adaptive immune system. In addition, vitamin C supports several aspects of immunity, including growth and function of immune cells and antibody production. Clinical research suggest that low levels of vitamin C can lead to increased susceptibility to viruses, infection and compromised immune health. Food sources high in vitamin C include:
Sweet yellow peppers
Kiwi
Broccoli
Brussels Sprouts
Strawberries
Citrus Fruits
Zinc
Zinc is an essential nutrient and is required to activate certain immune cells. People who are deficient in zinc are at increased risk for impaired immune function as well as increased risk for infections such as pneumonia in certain age groups. By consuming a well-balanced varied diet, you can meet your daily zinc requirements. These five plant foods contain good sources of zinc.
Seeds
Tofu
Oats
Nuts
Beans
Legumes like chickpeas
There are certain groups that are at increased risk for zinc deficiency. If you fall within any of these groups, you may need to discuss the need for supplementation with your healthcare provider or registered dietitian. People who may need supplementation include:
Vegans or Vegetarians
People with gastrointestinal and other diseases
Pregnant and lactating women
Older infants who are exclusively breast fed
People with sickle cell disease
Alcoholics
Immune Supporting Foods & Polyphenols
Black & Green Tea
Both black and green tea contain polyphenols which supports a healthy gut microbiome and helps to bind viruses to reduce the ability for the virus to replicate. A Harvard research study determined that consuming 5 cups per day increased the virus-fighting compound, interferon, by ten times! Enjoy 1-2 cups of organic green or black tea per day as a nourishing way to unwind and possibly support upper respiratory health.
Ginger Root
Ginger has antimicrobial, anti-fungal, and antiviral properties. Ginger root supplementation has been shown to have anti-inflammatory and immune-supporting benefits. Ways to incorporate ginger root into meals include: grating it into stir-fry, simmering slices in water to make tea, adding to smoothies, and grating into soups.
Garlic
Garlic contains alliin and allicin, which are compounds that have antimicrobial properties. While there isn’t strong evidence on the impact of garlic on the immune system, the studies that have been conducted suggest garlic may stimulate the immune system and have antimicrobial actions as well as lower inflammation, cholesterol, and blood pressure. Be sure to discuss increased garlic use (or supplementation) with a healthcare practitioner if you are currently taking a blood thinner, insulin, or protease inhibitor. Quick and easy ways to include garlic into meals is by adding to chopped garlic when sauteing veggies like spinach, broccoli or kale or by adding in minced garlic to salad dressings.
Quercetin
Quercetin, a polyphenol derived from plants, is available in a wide variety of foods and has been shown to reduce the incidence and severity of upper respiratory tract infection symptoms. Studies suggest that quercetin may also help reduce inflammation. When combined with vitamin C, quercetin may provide additional immune-supporting effects. Food sources include:
apples
berries
capers
grapes
onions
tomatoes
green and black teas
citrus fruits
kale
5 Ways to Help Support a Healthy Immune System
While the food choices you make are a significant factor that impacts your health, there are other lifestyle habits that can promote a healthy immune system too which includes:
Maintaining adequate fluid intake. Adequate hydration is a key component to supporting your body’s immune system.
Limiting caffeine intake and alcohol. Too much of either may disrupt your gut microbiome.
Stress management. Chronic stress can weaken the immune system and cause a pro-inflammatory response.
Physical activity. Exercise acts a modulator for the immune system and causes anti-inflammatory cytokines to be released.
Quality sleep. Quality sleep supports a healthy immune system and may reduce your risk for chronic diseases.
There are many quercetin supplements out on the market. However, the best way to boost your intake is through whole foods that are rich in quercetin like red onions, capers, organic tomatoes, and kale into your daily diet. As always, it is best to consult with your healthcare provider before adding any supplements into your diet.
Need some guidance on how to improve your immune health with nutrition and lifestyle habits? Schedule a free consultation at http://www.corenutritionhw.com/services
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!
