Don’t Forget To Show Your Immune System Some Love

Fall means shorter days, cooler temperatures, more time spent indoors and the approach of the dreaded cold and flu season. Add COVID-19 to the list of health threats, and you may be thinking about how you can ward off illness in the cold-weather months.

It’s time to help your immune system help you stay healthy.

The road to a healthy immune system begins in the mouth, said Kim Segiel, a registered dietitian with Geisinger Medical Center in Danville, Pa. Eating foods rich in immune-boosting vitamins and minerals as well as maintaining a healthy weight are two basic factors in helping the body fight disease.

“Sometimes I think we’re all looking for like that magic supplement, a magic pill to help boost our defenses, but it’s really about a good, balanced diet that extends all year long,” Segiel said. “I recommend people think about a better balance in their diet and a better balance in their lifestyle to help prevent illnesses.”

It’s not only eating the right foods but also keeping your weight at a healthy level that will help you maintain your immunity defenses, Segiel said.

“Especially with COVID-19, we are seeing that one of the risk factors is obesity,” she said. “And we do have a high incidence of obesity in the U.S. So losing weight or maintaining a healthy weight can help you fight off illnesses or help alleviate some of the complications that can occur if you get sick.”

Other risk factors for COVID-19 are hypertension and cardiovascular disease. “And that goes back to maintaining a healthy weight and eating a healthy diet,” Segiel said.

All About The Vitamins

When it comes to an immune-friendly diet, it’s all about getting the vitamins and minerals that can jump-start the body’s natural defenses.

Vitamin C tops the list of vitamins that boost the immune system, Segiel said. Citrus fruits such as oranges and grapefruit are the most common sources of vitamin C. A daily dose of orange juice also can give the body its vitamin C, she said, but noted that the orange juice should be a small serving if someone is watching their weight. Vitamin C also can be found in other fruits and vegetables.

“Strawberries are a rich source of vitamin C. But thinking outside of sweet fruits, you can get vitamin C from tomatoes and tomato products, broccoli and bell peppers.”

A vitamin C supplement also may be taken, but Segiel encouraged people to rely on getting their vitamin from eating whole foods instead of popping a pill.

Zinc is a mineral believed to reduce the severity of a cold when taken at the onset of symptoms. Segiel said people frequently take zinc lozenges when they feel a cold coming on. But zinc also can be found in food.

“You can find high amounts of zinc in beef,” she said. “But for people who are relying more on plant-based foods, zinc can be found in legumes such as black beans or chickpeas. Also, nuts are good sources of zinc, so we’re talking about peanuts, almonds, cashews, all the nuts. Nut butters such as peanut butter also are good ways to add zinc to your diet. And for those who don’t eat meat, tofu also is a source of zinc that you can incorporate into your diet.”

Wheat germ is a source of zinc and also is high in the antioxidant vitamin E. It has the added benefits of being high in fiber and healthy fats. There are all kinds of ways to sneak wheat germ into your diet, Segiel said.

“Wheat germ may not be as popular today as it was 10 or so years ago when people were pouring it into everything, but you can put it on your oatmeal or blend it into your smoothie. You can add it to yogurt or mix it into meatloaf or meatballs.”

Beta-carotene, the red-orange pigment that gives orange and yellow vegetables their rich color, is an antioxidant that boosts the immune system, Segiel said. “You find beta-carotene in sweet potatoes, in carrots, but also in tomatoes, broccoli and spinach.”

Vitamin D is also known as the sunshine vitamin. Spending a few minutes in the sunlight each day will help the body produce vitamin D. But the shorter days and colder temperatures of fall and winter mean less opportunity to be outside. It’s time to find vitamin D sources in our food.

“People who are deficient in vitamin D are more likely to have a suppressed immune system,” Segiel said. “Milk and orange juice are fortified with vitamin D. You also can get vitamin D from eggs or from fatty fish such as salmon.”

But sometimes food and sunlight aren’t enough to get your vitamin D levels up. “I would suggest that if someone feels they may be deficient in vitamin D, to get a blood test from their physician to find out whether they do have a vitamin D deficiency,” she said. A vitamin supplement may be needed.

Herbs and aromatics such as garlic, turmeric and rosemary also have immune-boosting properties, Segiel said. “They certainly are tasty as well as something that can improve our health to a degree, so it’s certainly worth cooking with them.”

A protein deficiency can harm the body’s immune system, Segiel said, so making sure we obtain adequate protein in our diets is an important part of staying healthy.

When we think of protein, we often think of meat or animal products, but protein also can be found in plant-based sources, she said.

“Beans, nuts, nut butters — all are good plant-based sources of protein. And try quinoa, which is a grain that has a much higher protein content than other grains and is a good source of fiber as well.”

It’s Not Only Food

Sleep is as important as diet in keeping the immune system healthy, Segiel said. “When you’re stressed and you’re not sleeping, that chronic lack of sleep can wear down your immune system. Lack of sleep also is shown to lead to weight gain. So people who are chronically sleep deprived run a higher risk of gaining weight and possibly developing obesity.”

There is a link between exercise and a healthy immune system, she noted. “People who exercise regularly tend to get sick less often. Exercise also helps with cardiovascular health and helps to keep our weight in check, so all that ties in to the immune system.”

Water also plays a role in immunity. Proper hydration by drinking water, as well as proper hand-washing techniques and correctly washing fresh produce before eating it are all ways to give our immune system a boost.

The intestinal tract is the first line of defense in immunity, Segiel said. Taking probiotics can help the intestines absorb nutrients from food. Probiotics can be taken in pill form but they also can be consumed through foods such as yogurt, buttermilk, kimchi or kombucha.

“Don’t eat them only once a week. Eat them two, three, four times a week to help keep that population of good bacteria at a healthy level.”

Susan Rupe is managing editor for InsuranceNewsNet. She formerly served as communications director for an insurance agents' association and was an award-winning newspaper reporter and editor. Contact her at [email protected].