Written by Jennifer J. Shanahan, RD, CDN
It is all anyone can talk about right now as we all are trying to reduce our risk of getting coronavirus. Even if you are working from home, canceling your social calendar, avoiding public spaces and washing your hands like you never have before, it’s natural to want to do more to protect yourself and your loved ones.
Your Immune System has Healthy Limits
Despite claims you may have seen on the internet, there's no magic food or pill that is guaranteed to boost your immune system. What you want to do is to support your immune system so it can function normally, and that’s not the same thing as boosting or supercharging it.
Immune-Supporting Nutrients
Certain nutrients play a role in our immune function, such as vitamins A, C and D and the mineral zinc, but mega-dosing with oral supplements is not the answer, as there is no evidence that higher doses are better. One of the best ways to stay healthy is to eat a nutritious diet, not overload on supplements. Make sure you are filling your plate with immune-boosting nutrients. That’s because our immune system relies on a steady supply of nutrients to do its job.
Eat Your Vitamins
Vitamin A - Beta carotene gets converted to vitamin A. Good sources of beta carotene include sweet potatoes, carrots, mangoes, apricots, spinach, kale, broccoli, squash and cantaloupe.
Vitamin C - Good sources of vitamin C are oranges, grapefruit, kiwi, strawberries, Brussels sprouts, red and green peppers, broccoli, and cauliflower.
Vitamin D - Exposing yourself to sunlight allows your body to produce vitamin D. Winter - associated vitamin D deficiency can occur from a lack of sun-induced vitamin D production. Good food sources of vitamin D include fatty fish, including fish like salmon and sardines, eggs, fortified milk and plant milk products, cheese, fortified juice, tofu and mushrooms.
Zinc - Sources of zinc include beans, chickpeas, lentils, tofu, fortified cereals, nuts, seeds, wheat germ, oysters (including canned), crab, lobster, beef, pork, poultry and yogurt.
Putting it all Together
Eat Right: A Mediterranean, plant-based diet with lots of brightly colored fruits and vegetables, along with beans, lentils, whole grains, nuts and seeds, will supply you with plenty of the immune-supporting nutrients you need. If you are trying to limit trips to the store, frozen fruits and vegetables are just as nutritious and easier to stock up on. Limit your intake of alcohol, sugar and highly processed foods.
Exercise: Find ways to stay active because research shows that physical activity is good for the immune system.
Get Enough Rest: Research shows that adequate quality sleep helps maintain immune health.
Manage Stress: Stress lowers your immune function and increases the risk of catching an infectious disease. Try to find ways to manage the stress in your life in healthy ways.
To assist our patients during this difficult time, our dietitian remains available for virtual visits. If you would like to schedule an appointment, please call the office at (631) 941-2000.