de santis: boost your immune system with food
from vitamin d to zinc, healthing's contributing dietician looks at how food can strengthen the immune system
mar 9 2020
4 minute read
foods high in omega-3 fatty acids, vitamin d, vitamin e, and zinc have been commonly associated with a strong immune system.
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in light of the developing global covid-19 crisis, we’re seeing more interest than ever around the human immune system.
while there is no particular food that we know of that prevents coronavirus, there is a lot of scientific evidence linking certain foods and nutrients to a stronger immune system. and a strong immune system is what you should aim for all the time, not just in the midst of a global pandemic.
according to merriam-webster, the immune system is ‘the bodily system that protects the body from foreign substances, cells, and tissues by producing the immune response and that includes especially the thymus, spleen, lymph nodes, special deposits of lymphoid tissue (as in the gastrointestinal tract and bone marrow), macrophages, lymphocytes including the b cells and t cells, and antibodies.’
in other words, the immune system is complicated and involves multiple biological systems working in concert. a strong immune system identifies and protects the body from foreign agents, like viruses and bacteria.
what does food have to do with it
there is growing scientific interest in the connection between nutrition and the immune system, and it’s generally well-accepted in the scientific community that an inadequate diet can lead to a weakened immune system.
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this is because specific nutrients and phytochemical compounds play specific roles in enhancing immune functioning. inflammation, for example, is an important part of the immune response. the redness and warmth of inflammation is your white blood cells releasing chemicals into the blood or affected tissue to protect your body.
according to a study published in the frontiers in immunology journal , the nutrients most commonly associated with a strong immune system include:
omega-3 fatty acids. known for its potent anti-inflammatory effect, omega-3 fatty acids are most frequently found in fish, seafood, and specific types of nuts and seeds such as flaxseed, chia seeds, and walnuts.
vitamin d. this “sunshine vitamins” is tough to come by in the winter months but can also be found in fatty fish like salmon, sardines, and trout. it’s also found in lesser quantities in fortified milk, milk alternatives, and eggs.
vitamin e. a potent antioxidant, vitamin e is found most abundantly in the traditional sources of healthy fats like almonds, almond butter, avocados, and peanut-based products. fish, vegetable oils, and leafy greens are secondary sources.
zinc. low zinc intake is commonly associated with compromised immune function, even though most canadians tend to get enough. omnivores will find their zinc needs easily met through the consumption of various types of meat and dairy while vegans and vegetarians will need to rely more heavily on lentils and other legumes. the single greatest source of zinc? oysters.
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tea. while not technically a vitamin, mineral or food component, tea is the richest dietary source of a potent anti-inflammatory compound known as epigallocatechin gallate (egcg) which may play an important role in enhancing our immune response.
if you’re looking for a more complete explanation as to why these specific dietary components may help with your immune system, you aren’t alone. although the evidence points to potential effects across a wide variety of biological immune system regulators, more research will be required before firm conclusions can be drawn.
for now, take note of these nutrients and make the necessary shifts in your diet to push yourself to adequate intake. in doing so, you will be giving your immune system an important boost.
one last area worthy of further exploration is the connection between gut health, diet, and immune health. let’s talk about prebiotics.
given the amount of potential pathogens that pass through your mouth, it should come as no surprise that your gastrointestinal tract plays a fundamental role in your immune health. probiotics, or healthy bacteria, populate your gi tract. you want an ample probiotic population to optimize health, and you achieve that, in part, by feeding those healthy gut bacteria prebiotic fibre.
the added bonus? as thanks for feeding them well, those healthy bacteria create byproducts known as short-chain fatty acids (scfas) which are potent antioxidant and pro immune compounds.
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prebiotic fibres are found in a wide array of foods including, but not limited to, foods such as bananas, oats, nectarines, barley, seaweed, onions, garlic, lentils, chickpeas, rye, cashews, almonds and flaxseeds.
andy is a registered dietitian and multi-book author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com.
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