With the rapid spread of Covid-19, people are looking for various ways to avoid catching the virus. In addition to practicing good hygiene, avoiding social contact where possible and self-isolating where necessary in accordance with government guidelines, we should be paying attention to our general health to help boost our immune response and ability to fight the virus should we be exposed. The human body needs quality sleep, sufficient nutrient intake and regular exercise to maintain a healthy immune system. Reports of people stockpiling pasta, ready meals and other processed foods are concerning – these are fine as staples, but if you want to support your immune system and nourish yourself, there are more healthy foods you should be stocking up on. Here are some top tips for strengthening the immune system naturally:
Eat To Boost Immunity
As Covid-19 is a new illness, there’s no evidence that specific foods can help prevent or speed recovery. However, there are foods and specific nutrients shown to help support the immune system and a healthy diet gives us a better chance of fighting off a virus or any illness for that matter. If you’re working from home, consider using the time you would have spent commuting to prep healthy meals such as soups & stews & homemade sauces packed with veg to go with your pasta. These may come in handy should you fall ill or have to self isolate and will provide your body with far more nutrients to support recovery.
Nutrients To Consider:
Phytonutrients: Eating a wide range of fruit and vegetables will provide you with a spectrum of antioxidants, vitamins and minerals. Choose a variety of plant foods of different colours – the pigment you see in the skin of yellow foods or purple foods for example, are as a result of the nutrients they contain, so by eating foods of different colours, you’ll ingest a spectrum of vitamins and minerals without having to think about it much.
Vitamin C: You can find this vitamin in abundance in fruit and vegetables such as berries, broccoli, citrus fruits, peppers and parsley. Foods rich in vitamin C contain other nutrients which benefit us, and often contain fibre too, making them superior to using a supplement alone.
Zinc: is often added to medicines and supplements as it has been shown to activate enzymes that break down proteins in viruses and bacteria. Foods containing zinc include shellfish (especially oysters), meat, beans and other pulses, nuts and seeds, mushrooms, spinach, and dairy products such as cheese.
Vitamin D: Vitamin D is essential for the function of a healthy immune system, and a deficiency is linked with increased susceptibility to infection. It’s difficult to get sufficient amounts from food – the main way our body synthesises vitamin D is in response to sun exposure. As a result, the government guidelines recommend that we take a supplement throughout the Winter months, so if you’re not, it’s worth considering. Experts recommend that a dose of around 2000iu daily is optimal for most adults, and make sure you choose the D3 form rather than the inferior D2 supplement.
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Garlic: Most of us know that garlic has antiviral properties. The compound responsible for this action is called allicin, a compound which is formed when garlic is crushed or chopped. To get maximum benefit from garlic, mince it and let it sit for 15 minutes before consuming raw, rather than cooked. You don’t need to eat masses, just add ½ a clove daily to your food.
Fibre: Fruit, vegetables and wholegrains all contain fibre, the food needed to keep a healthy balance of ‘good’ bacteria in our gut. With the microbiome being linked with our immunity, it’s important to look after the health of our gut as well, particularly at this time.
Stock Up On: Consider stocking your freezer with frozen fruit, especially a variety of berries, frozen vegetables such as broccoli and spinach, which can be easily added to dishes to improve their nutrient content. Tinned foods are not the devil – if you don’t have access to a large freezer, consider tinned vegetables and fruit, though try to avoid ones containing salt where possible. Also keep a variety of carbohydrate-rich pulses and wholegrain foods on hand to make up some healthy meals.
Sleep: Aim 7-8 hours of sleep per night, something which should be easier for many of us (with the exception of emergency services staff who sadly are under more strain than ever) to achieve now that social activities are being restricted. Studies showing that those who don’t get enough sleep may be more prone to catching bugs and viruses and that lack of sleep can also affect how fast we recover if we do get sick.
Exercise: There’s no reason to give up exercise because you’re self isolating or worried about picking up the virus from the gym. Regular exercise is essential for boosting immunity, so if you’re feeling well, get out for a walk or a run (you can do this whilst self-isolating as long as you are away from people), or consider streaming an online workout from home. Lots of gyms and personal trainers are already making the move to online workouts so not only do you not have to give up on your routine, but you’ll also be keeping a small business going as well at this challenging time.
Aliza Magory, Nutritionist & Founder of clinical supplement company Inessa
