With COVID cases rising in all age groups across New Hampshire and the cold and flu season right around the corner, this is a good time to improve your immunity. Nutrition can play a pivotal role in helping you to stay healthy.
One of the most important things you can do right now for your immune system is to improve the health of your gut. As 70 to 80% of your immune system resides in your gut, the healthier your gut bacteria the better your immune system.
Turns out that your gut is much more complicated than we used to think. Inside the gut are about 100 trillion microorganisms that protect the body from infection and regulate metabolism and the mucosal immune system.
Another important reason for maintaining gut health is that these bacteria also play a critical role in nutrient synthesis and absorption. If your mix of bacteria are not healthy, what you eat will not be fully broken down and utilized by the body. This is an important point because your immune system is supported by critical nutrients.
1. Minimize your intake of processed food. This can’t be emphasized enough. Stick to the outside aisles of the grocery store spending the most time in the produce department. Avoid foods with long lists of ingredients. If you can’t pronounce the foods on the label, your gut won’t recognize them either. In addition, certain additives and preservatives are harmful to your gut.
2. Lessen your sugar intake. Unhealthy bacteria feed on sugar and refined carbs. A good way to lower these populations is to starve them out.
3. Eat fermented foods. Fermented foods are loaded with healthy bacteria. Sauerkraut, pickles, kimchi, kombucha, kefir and yogurt are great sources of the healthy bugs. Just make sure you are purchasing foods that still contain live bacteria. So pasteurized sauerkraut and pickles don’t make the grade. Look in the deli department for these foods. You don’t need to eat large quantities to impact your gut. A couple of tablespoons at your lunch or dinner meal will be adequate.
4. Focus on prebiotics and fiber. Prebiotics are food for your healthy bacteria. Great sources include veggies in the allium family like garlic, onion, leeks, scallions, shallots and chives. Other good sources are oats, and other whole grains, leafy greens, asparagus, avocado, potato skins and Jerusalem artichokes. Fiber is also a great food for probiotics so keep your focus on whole foods in the produce department.
5. Improve the nutrient density of your diet by focusing on eating more of these nutrients foods that help your immune system thrive.
■Vitamin A: Good sources include food from the orange pigment family such as carrots, sweet potatoes, winter squash, pumpkin, cantaloupe, apricots, green leafy veggies like spinach, kale, and collard greens. Greens do contain orange pigment. It’s just that the green pigment is more dominant.
■Vitamin C: Good sources include citrus fruits (the whole fruit not juice), strawberries, peppers, greens, kiwi, broccoli, Brussels sprouts, papaya, and mango.
■Vitamin D: Some good sources include fatty fish like salmon, herring, sardines; cod liver oil; egg yolks; fortified foods like some dairy products, orange juice, soy milk, and cereals; and mushrooms that have been exposed to UV light.
■Zinc: Good sources include shellfish such as oysters and crab, beef, lamb, pork, and turkey. Vegan sources include wheat germ, spinach, seeds, nuts (particularly cashews), cocoa and chocolate.
■Selenium: Good sources of selenium include salmon, oysters, beef, lamb, chicken, turkey, and eggs. Veggie sources include brown rice, mushrooms, and spinach. Brazil nuts are also one of the richest sources.
6. Consider supplementation: When it comes to improving the health of your gut, food first is the best approach. So, keep your focus on whole fruits and vegetables, whole grains, pulses such as beans and lentil as well as nuts and seeds. But a probiotic can also be helpful. If you have been suffering from digestive challenges such as constipation, reflux, and bloating I would suggest a probiotic with at least 25 to 35 billion CFU’s and at least six to eight different strains of bacteria.
Other nutrients that are important to your immune system and may be beneficial as supplements include vitamin D and vitamin C. Because of where we live which is significantly above the 37th latitude (on the east coast this is above Richmond, Virginia), it is important to get your vitamin D level checked. Sunlight on the skin is one of the best sources of vitamin D. Those of us in the Monadnock region may not get enough exposure, particularly in the wintertime. So, when you need it most many of us see a decline. It’s a very simple and inexpensive blood test that your primary care practitioner can order for you.
Vitamin C is another nutrient that is important to your immune system. Several cells of the immune system accumulate vitamin C which is necessary to perform their tasks, especially phagocytes and t-cells. Since Covid does not appear to be going away soon a daily intake of vitamin C significantly above the RDI might be a smart habit which means supplementing with around 500 to 1,000 mg per day.
Just a few simple steps can help you create a healthier immune system. It is smart to start making changes now instead of waiting until we move into the challenging months of winter.
Ruth Clark, author of the best-selling book Cool the Fire: Curb Inflammation and Balance Hormones, is a Registered Dietitian Nutritionist with a master’s in Public Health and over 35 years of experience. She lives in Sharon and her practice is 100% virtual. Ruth specializes in mid-life and older women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at Ruth@RuthRD.com.