MY FOOD, MY IMMUNITY

As coronavirus (COVID – 19) has impacted communities around the world, many people have wondered whether there are steps they can take to stay healthy. Everyday preventive measure such as handwashing, social distancing, avoiding contact with sick individuals and good hygiene – can go a long way in reducing your risk of viruses, bacteria, and other pathogens. Human beings need every weapon we have to fight this deadly virus and food or diet can never be left out. I have said this and will say it again “Health is not found in pills, health is found in diet and lifestyle”.

There is evidence that nutrition and other lifestyle measures influence immune strength and susceptibility to infectious diseases. Whether these measure do or do not influence immune strength susceptibility to COVID -19 or its clinical course is not yet known. However, there is every reason to put what we do know about foods and immune defenses to use.

Eating a whole food plant based diet may help boost the immune system. The immune system depends on white blood cells (defenders) that produce antibodies to fight bacteria, viruses and other invaders. Studies have shown that people who eat more whole food plant based diet have more effective white blood cells when compared to people who eat less.

Eating a diet low in processed oil may also be protective. Oil has been found to impair white blood cell function and that high fat diet may alter the gut microbiota (microorganism found in the gastrointestinal tract) that aid in immunity. Studies have shown that limiting saturated fat help strengthen immune defenses.

Studies have shown that fruits and vegetables provide nutrients such as beta-carotene, vitamin C, zinc and vitamin E which boost the immune function. Many fruits, vegetables, seeds and other plant based diet are rich in antioxidants and phytochemicals which help reduce oxidative stress

Beta-carotene is a powerful antioxidant that can reduce inflammation and boost the immune system and its function by increasing disease-fighting cells (white blood cell). Excellent sources include sweet potatoes, carrots, water melon, pepper and green leafy vegetables.
Vitamin C and E are antioxidants that help to destroy free radicals and support the body’s natural immune response. Sources of vitamin C include red peppers, oranges, pineapple, strawberries, broccoli, mangoes, lemon, papaya and other fruits and vegetables. Vitamin E sources include nuts, seeds, spinach, avocado, peanut (groundnut), mango, Brazil nut, salmon and broccoli.

Vitamin D: research shows vitamin D may reduce the risk for viral infections, including respiratory tract infections, by reducing production of pro-inflammatory compounds in the body. Increased vitamin D in the blood has been linked to prevention of other chronic diseases including tuberculosis, hepatitis (inflammation of the liver) and cardiovascular disease. Sunlight exposure is the main source of vitamin D in the tropics, however it can be found in dietary sources like fortified cereals, milk and supplement.
Zinc is a mineral that can help boost white blood cells, which defend against invaders. Sources include nuts, pumpkin, seeds, sesame seeds, beans and lentils.

Sleep

Our bodies need sleep to rest and recharge. Inadequate sleep has been linked to suppressed immune function. One study found that those who sleep fewer than five hours per night are more likely to have recently suffered a recent cold compared with those who sleep more. Another study found that diet rich in fiber and low in saturated fat can lead to deeper, more restorative sleep.

Diet and lifestyle have been shown to boost the immune system, eating a whole food plant based diet is the best thing one can do to improve his or her immune system. Eat well, sleep well and live healthy.

A seismic revolution in health will not come from a pill, procedure, or operation. It will occur only when the public is endowed with nutritional literacy” – T. Collin Campbell