Caring for the Immune System

May 2020

My mantra is “Fix Food First,” a reminder to myself that taking care about what I eat needs to be my first priority. Then came the Corona virus. Even when trying to eat healthy, the rotating out-of-stocks on grocery shelves can change good intentions into frustration and alter menu plans radically. Add stress eating with too much time near that cookie stash, and, oh no, down the rabbit hole!! At a time when a strong immune system is necessary to protect our health against Covid-19, that very immune system may not be getting the nutrients required to keep it doing its job. That’s quite a maze of dependence and caretaking!

Last week a study was published in the journal “Nutrients,” including research from the Linus Pauling Institute at Oregon State University*, the University of Otago (New Zealand) and University Medical Center (The Netherlands). The study stated: “there’s a wealth of data that shows the role good nutrition plays in supporting the immune system. Specific vitamins, minerals and fatty acids have key jobs to play in helping your immune system; In particular vitamin C, vitamin D, … and omega-3 fatty acids found in fish are critical for immune function.” The article acknowledges that this is well-known information, but the problem remains that people aren’t getting these nutrients from the food they eat.

Food Sources of Vitamin C 

As % of Daily Value of 90 mg for healthy adults

·      Papaya (224% DV/each)

·      Bell peppers (157%/cup)

·      Broccoli (135%/cup)

·      Strawberries (113%/cup)

·      Pineapple (105%/cup)

·      Oranges (93%/each)

·      Cantaloupe (78%/cup)

·      Cauliflower (73%/cup)

·      Kale (71%/cup)

·      Grapefruit (59%/ half medium fruit)

·      Tomatoes (33%/cup)

·      Blueberries (19%/cup)

Decreases Vitamin C

·      Prolonged Storage, from travel time to languishing in the vegetable bin

·      Destroyed by heat, especially cooking

·      Cooking in water because of water solubility

         Food Sources of Vitamin D

·      Salmon

·      Sardines

·      Fatty Fish

·      Tuna

·      Egg yolks

·      Cheese

·      Mushrooms

·      Beef Liver

·       

         Food Sources of DHA and EPA

·      Oily fish

·      Anchovies

·      Salmon

·      Halibut

·      Tuna

·      Trout

·      Sardines

·      Shrimp

·      Algae

·      Egg

·      Fortified foods

To eat mostly from this list of foods can be daunting even in the best of times. Driven again by these “desperate times,” it may be prudent to add some vitamins to the daily regiment of ice cream and social media. The researchers are urging a daily multivitamin, plus doses of 200 milligrams or more of vitamin C and 2,000 international units of vitamin D. I would add an Omega-3 with 1000 mg EPA + DHA.

These are called “supplements” because they are in addition to a nutrient-rich diet, exercise and other healthy life-style choices. Therefore, this is not to suggest a pill as a panacea. So wash your hands, mask up (for the greater good), and add some supplements to your daily intake. There are no quick fixes in this pandemic, and also no judgment. Maya Angelou said it best: “Do the best you can until you know better. Then when you know better, do better.”

Here’s to the strength and the blessing of knowing better and doing better. 

*For those interested in deeper research about macro and micronutrients, the Linus Pauling website contains a plethora of detailed information.