Non-Perishable Immune Boosting Foods

Right now, a prevalent preoccupation health – physical, mental, emotional, spiritual and, certainly, community health.

Like you, I rely on recommendations from researchers, doctors and health practitioners in my field to shape my safety habits and family guidelines. While handwashing and isolation are imperatives to reducing virus spread, some institutions claim that food has little or no effect on immunity. As a nutritionist, I deeply trust the healing potential of food and botanicals.

It’s true we still lack sufficient info about this novel virus. While the scientific community requires evidence, there is ample evidence that certain nutrients modulate some immune system responses witnessed in COVID-19. Also, research shows that eating healthy foods does boost your immune system – a valiant effort to optimize immune function, thereby reducing progression of the virus into illness.

Plenty of shelf-stable foods in the panty – plus long-lasting fridge and freezer foods – contain beneficial immune system nutrients, not only to protect us from coronavirus but also to minimize worrisome trips to the grocery store. 

Green tea has several anti-viral mechanisms. Drink 4 cups per day, and aim for decaf when possible, especially for children. Matcha powder, containing caffeine, is an ideal, concentrated addition to smoothies or in lattes with milk (careful not to “burn” matcha – it will be bitter).

Curcumin, the key nutrient in turmeric, appears to reduce replication of COVID-19. While most effective in large doses and consumed with pepper and fat, I regularly add turmeric to smoothies, soups, lentils, vegetables, home fries and homemade “golden milk” (turmeric, pepper, cinnamon, cardamom, raw honey, fat-containing milk).

Dark red and purple foods contain the plant compound quercetin, which reduces inflammation and viral infections: red onions and cabbage (including sauerkraut); canned tomatoes; dried or canned beans and lentils; whole grains; cocoa; dried cranberries and raisins; apples (fresh, dried); frozen cherries, raspberries, blueberries, blackberries; and some frozen green foods including asparagus, broccoli, spinach, collards, kale.

Resveratrol-containing foods may help modulate some inflammatory pathways of COVID-19: blueberries (frozen, dried), mulberries, cranberries, dark chocolate or raw cocoa, pistachios peanut butter (organic, without additives and in moderation, as peanuts also carry anti-nutrients). Sounds like ingredients for a “special treat”, right? Red wine, too. It takes dozens of bottles of red wine to reach concentrations used in research, but your liver and I invite you to enjoy one glass.

Immune-boosting vitamins A, C and D are accessible in shelf-stable foods: orange foods, like squash, sweet potatoes, carrots, canned pumpkin, dried mango and apricots; also legumes (black-eyed peas, green peas); frozen strawberries; frozen leafy greens and cruciferous veggies; citrus (pre-squeezed, bottled lemon or lime juice); canned fish like anchovies, sardines, salmon, mackerel – in BPA-free cans, when possible. 

Glutathione-boosting foods boost help combat influenza by supporting this “mother of antioxidants”. If you consume protein powder, choose a whey protein from grass-fed animals and free of all toxins (otherwise, what’s the point, right?). Cruciferous veggies last in the fridge for weeks, longer when frozen (don’t forget bok choy, Brussels sprouts, cauliflower). Again, legumes (chickpeas, lentils, pinto beans). Finally, nuts (especially Brazil nuts, almonds) and sunflower seeds.

Everyone is susceptible to acquiring a virus, despite the measures we take. This is an opportune time to focus on foods that support our immune health. It does help! Eat well to be well.

RESOURCES

The Functional Medicine Approach to COVID-19: Virus-Specific Nutraceutical and Botanical Agents. (2020). Institute for Functional Medicine (PDF). Retrieved April 8, 2020 from https://www.ifm.org/news-insights/