Michiganders are entering cold and flu season in the midst of a surging global pandemic with no vaccine and no end in sight.
Wearing a mask, washing your hands and limiting interactions with people outside your household can help reduce your likelihood of being infected with COVID-19, but there are additional ways to protect yourself.
Poor diets are often high in processed foods and meats. They lack sufficient whole plant foods, which can create micronutrient deficiencies.
By being intentional with your diet and ensuring adequate sleep and water intake, nutritionists and medical experts say you can put yourself in a better position to avoid getting sick or to have milder symptoms and recover quicker.
Over 70% of our bodys immune system is actually in and around our gut, said Dr. Kristi Artz, medical director for Spectrum Health Lifestyle Medicine. You want whole plant foods in your diet to support and maintain your immune system and act as the first line of defense against viruses and bacteria.
Among the most important nutrients for strengthening your immune system are Vitamins A, C, and E, as well as fiber and zinc. Probiotics can also beneficial.
Nutritionists recommend seeking most micronutrients naturally from plant based foods rather than supplements because the body can more adequately absorb the nutrients it needs that way. An exception is vitamin D, for people who live in cold climates like Michigan where its difficult to get adequate sunshine year-round.
Heres a deeper look at these important nutrients, why theyre useful, and where you can find them:
Vitamins A, C and E
Vitamin A is important for the immune system and helps organs like the heart, lungs and kidneys work properly. Sources include fruits and vegetables, meats, poultry, fish, and dairy products.
Sayde Beeler, a registered dietitian nutritionist with Henry Ford Health System, recommends looking for fruits and veggies that are orange, green, red and yellow because theyre high in vitamin A.
Vitamin C is an immune-supporting antioxidant thats used to protect cells, and maintain healthy skin, blood vessels, bones and cartilage, as well as for healing wounds.
Its commonly found in citrus fruits like oranges, grapefruits, cantaloupe, strawberries and kiwifruits. Other good sources include potatoes, Brussels sprouts, broccoli and bell peppers.
When people get sick they fill up on vitamin C supplements, but thats not as effective as constantly consuming it year-round," Beeler said.
Vitamin E is another antioxidant involved in immune function. Its commonly found in nuts, seeds and vegetable oils, as well as leafy green vegetables.
Zinc
Zinc is an essential mineral that helps the immune system fight off bacteria and viruses and is needed to make proteins and DNA.
Some foods high in zinc include beans and legumes, whole grains like brown or wild rice, nuts and seeds. Artz recommends sprinkling sesame seeds into salads or ramen bowls, or eating chickpeas or garbanzo beans.
People with zinc deficiencies are also often considered at a higher risk of developing a serious illness with coronavirus. Studies are underway to evaluate the use of zinc supplements with and without other therapeutic agents in treating COVID-19, but more research is necessary.
Fiber
Fiber is the part of plant-based foods that our bodies cant break down. Its known for being part of your digestive health, but its also involved in boosting your immune system because it feeds gut microbes that act as a first line of defense against viruses and bacteria, Artz said.
Foods that are high in fiber include peas, lentils, beans, chia seeds, bran flakes, quinoa, and oatmeal. Fruits like raspberries, pears and apples, and vegetables likes broccoli and Brussels sprouts are also beneficial.
Probiotics
Probiotics are live microorganisms that can have positive health outcomes like helping with food digestion or destroying disease-causing cells. They can also produce vitamins.
Bacteria in the gut benefit from probiotics, which Beeler said can be found in fermented foods like yogurt, sauerkraut, kimchi and kombucha.
Water
Water plays a key role in detoxifying the body and reducing inflammation that can occur when were exposed to a virus or bacteria.
In addition to drinking water throughout the day, Beeler recommends eating fruits and vegetables like cucumbers and watermelon, which are high in water content.
Other advice
A staple of the American diet is food that is highly processed. These foods however are often high in sodium, which can prohibit the body from being able to absorb key nutrients that boost the immune system.
Dr. Artz suggests building awareness of where your food comes from and being intentional about cooking with and buying foods that are grown.
The main goal is to focus on whole plant foods, they truly help, immediately and over time, to boost your immune system, she said. They provide key nutrients, and feed healthy gut microbes and they contain a lot of water themselves.
When her patients ask about eating meat, she recommends thinking of meat as more of a condiment than a meal. Let the whole plant foods be the standout of the meal, with meat as an addition.
Above all else, she recommends taking changes to your diet one step at a time.
Dont feel like you need to overhaul your diet, Artz said. Sometimes when people do that they set themselves up to not be able to achieve their goals. Get the hang of adding in one food group and then go to the next one. That way its less overwhelming.
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How your diet could help you avoid or fight off coronavirus and the flu - MLive.com
