Foods that keep germs away
I would love to tell you that these foods cure COVID-19, but they unfortunately don’t. However, they can do something very important for you - boost your immune system, so that if you do come in contact with the virus, your body is more equipped to ward it off.
Simply incorporating these recommendations doesn’t mean you can hit a Taco Bell drive-through and have a gin and tonic every night without getting sick… boosting your immune system is a lifestyle - with your diet as the single most effective tool to eliminate an illness.
In your diet, try to get protein, fats, and carbohydrates from whole foods whenever you eat. This provides an array of vitamins, minerals, and good fats so that your body can manufacture its own anti-pathogen compounds (your body’s solders) and repair damage more efficiently.
With that being said, every individual is different, especially when it comes to what nutrients are needed, yet these immune-boosting foods and healthy habits can be beneficial to everyone when incorporated into diet and lifestyle.
Fruits & veggies
Those who eat more fruits and vegetables appear to have a lower risk of getting an upper respiratory tract infection, like the common cold. Whole fruits and vegetables provide a natural balance of nutrients that may improve our immune function in a complementary synergistic manner that could account for the protective effect observed from high consumption of both fruits and vegetables.
Tomatoes are a great food to eat when you're sick due to their high concentration of vitamin C. Vitamin C is shown to be a vital part of the strength of the body's phagocytes and t-cells, two major components of the immune system. Researchers have noted that a deficiency in this nutrient can lead to a weaker immune system and lower resistance to certain pathogens that can lead to illness. Oranges are also packed with vitamin C - start your day with some fresh OJ or enjoy them as an afternoon snack. Red peppers are another vitamin C-rich source for fighting colds. I love to grill them with some onions to top off my potato tacos, or simply eat them with some hummus. Broccoli and other cruciferous vegetables have been proven to help boost immunity - sulforaphane, a chemical in the vegetable, turns on antioxidant genes which combat free radicals in your body and prevent you from getting sick. Apples contain phytochemical antioxidants, these antioxidants help boost immunity and reduce the risk of chronic diseases. One of my favorite snacks is an apple with almond butter.
Choose organic when shopping to avoid pesticides (pesticides may lead to birth defects, nerve damage, cancer, and more). Besides, does the image of eating foods that have had chemicals dumped on them sound appetizing? Probably not.
Berries
Berries are a great source of vitamin C which is thought to help prevent damage to your cells and also protects the immune system against deficiencies. Dark berries like blackberries, strawberries and blueberries not only taste great but they are also a great source of flavanols which are highly effective antioxidants. Try a mix of berries rather than just eating one or two, as combining them can often give your body the best boost. I like to keep frozen berries in my fridge - if I’m ever craving something sweet I’ll throw them in a smoothie or blend them with some oat milk and ice to make “ice cream”.
Fluids
Focus on fluids, especially broth, clear soups, water, and tea. Try green tea, if it interferes with sleep then opt for some decaf (available at Trader Joe’s!).
Healthy fats
Healthy fats, such as omega-3s, help enhance the functioning of immune cells. The most well-known sources of omega-3 fatty acids include fish oil and fatty fish like salmon, trout and tuna. Plant sources of omega-3s include brussels sprouts, walnuts, flaxseeds (ground them up, so they’re digested properly), and chia seeds.
Protein
Whether you get your protein from lean meats or vegan or vegetarian options such as tempeh or tofu, making sure you get some at every meal is helpful for keeping your energy and your strength up.
Herbs
Consider elderberry syrup, medicinal mushrooms (reishi, shitake, chaga, cordyceps), and astragalus for illness prevention. At the first sign of an infection, take frequent (approximately every waking hour) doses of elderberry syrup, echinacea tincture, or strong tea made with fresh ginger and honey.
Supplements
The best way to ensure you get the right amount of supplements is to consume these vitamins as part of your normal diet and avoid supplementing with excessive amounts. The supplements you take on a regular basis depend on your diet, lifestyle and environment, so I won’t recommend certain ones because supplements are very individualized.
If you already feel like you’re coming down with something, up your intake of vitamin C. Vitamin C may help protect the body against oxidative stress, and that helps support immune function. Oxidative stress happens when there is an imbalance of healthy antioxidants and harmful substances called free radicals in the body. As a type of antioxidant, vitamin C is a free radical “fighter” and enhances immunity by supporting cellular function. Vitamin C can be found in cruciferous vegetables, tomatoes, and kiwis.
Having enough vitamin A in your diet helps keep your immune system healthy and function at its best. It’s involved in the production and function of white blood cells, which help capture and clear bacteria and other pathogens from your bloodstream. Foods rich in vitamin A are sweet potatoes, spinach, broccoli, and red sweet peppers.
Vitamin E is an antioxidant. It may help protect your cells from damage. The body also uses vitamin E to bolster our immunity, so we can fend off disease. Foods high in vitamin E content include almonds, avocados, and butternut squash.
Honey
Honey is one of the most effective natural foods used as medicine. It has antibiotic properties (manuka honey is the best if you can splurge on it as it offers the most health benefits) - to use honey as an antibiotic, apply it directly to the wound or infected area. It can help kill off the bacteria and aid in the healing process due to its high sugar content. You can also ingest honey to aid in the treatment of internal infections. Honey contains hydrogen peroxide, which may account for some of its antibacterial properties, killing any germs in the body that can cause you to get sick. It can also help soothe some symptoms of a cold. Sore or itchy throat? Honey also helps with that. Take a tablespoon or add some to your favorite tea.
Lifestyle
Do what you can to keep these things in check, especially if you know your immune system is already compromised.
Sleep
Stress
Hydration
Diet
Smoking
Alcohol use
Sugar
Exposure to germs (wash your hands!)
Exercise
Moderate exercise improves immunity, decreases illness rates, and positive immune changes take place during each session of moderate physical activity. Over time, this translates to fewer days of sickness with the common cold and other upper respiratory infections (about 25% to 50% reduction in sick days!) Exercise may also help prevent age-related immune decline.
*Interesting fact: women with a sedentary lifestyle in their 70s may have a 50% chance of getting an upper respiratory illness during the fall season every year, but walking a half-hour a day, and their risk is down to 20%.
Sources Cited
Groves, Body Into Balance: An Herbal Guide to Holistic Self-Care, 2016