Can What You Eat Support Your Immune Health?
During these unprecedented times, you may find yourself craving comfort foods. And while you may not always feel like eating them, you also need to consume nutrient rich foods (like fruits, vegetables, whole grains, lean proteins, and healthy fats) to help support your immune system so that it can operate at its best – especially if it is called upon to defend against a common cold, the flu, seasonal allergies or even the coronavirus.
In addition to the macronutrients (protein, fat and carbohydrates), micronutrients like the omega-3 polyunsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), vitamin D, vitamin C, vitamin E, zinc and selenium (as well as many, many more) all work to help support the body’s immune system. Unfortunately, there is NO food or supplement that can prevent you from getting the virus. But, the right mix of nutrients, delivered via food first may help keep your immune system functioning at an optimal level—as will frequently washing your hands, maintaining good overall nutrition, staying active, getting adequate sleep and managing stress. Here are some nutrient-rich foods that I recommend you continue to make a point to include - or even increase - in your diet to help support your overall immune health:
Yogurt: a great source of probiotics, or good-for-your-gut bacteria, which have boat loads of benefits including supporting immune health. Look for brands that tout ‘live and active cultures.’
Prebiotics: for the probiotics to do their magic in the gut, you need prebiotics. They are a type of indigestible fiber found in many different fruits, vegetables and grains including garlic, onions, leeks, asparagus, bananas, artichokes, barley, oats and apples.
Salmon or other fatty fish: I recently wrote about the benefits of fatty fish. Not only does the omega-3s found in fish help support immune health, but research also suggests they may help reduce soreness post- workout and enhance recovery. Aim for a serving at least twice/week.
Nuts and seeds: rich in vitamin E, phosphorous, magnesium and vitamin B-6, most nuts and seeds are nutrient-rich powerhouses. Add a tablespoon or two to oatmeal, cereal, yogurt or salads to provide some extra crunch.
A wide variety of colorful fruits and veggies: whether canned, dried, frozen, or fresh, all forms count, and all provide a healthy dose of the vitamins and minerals you need to support your immune health.
A healthy helping of whole grains (like oats, brown rice, whole wheat pasta, whole grain bread, etc.): can help maintain the health of your digestive system and helps regulate inflammation in the body, giving our immune system the best chance it can of doing its job well.
However, there is a catch: all those immune-supporting nutrients you consume do not even matter if you are not taking in enough fuel (i.e., calories) to support your body’s basic functions. In fact, not taking in enough can even lead to reduced immune function and increased susceptibility for illness. Signs you may be under-fueling: fatigue and/or inability to get through your workouts, hair loss, constantly feeling cold, depression, constipation, poor sleep and skin issues. If you struggle with any of these – whether consciously or not - PLEASE do not hesitate to reach out to me.
And now for the recipe! This smoothie bowl contains many of the nutrient rich foods mentioned above. It’s also super simple and satisfying post-workout or for breakfast. Enjoy!
Beet-Berry Smoothie Bowl
3/4 cup low fat plain kefir (like Lifeway)
1 scoop unflavored protein powder (I prefer whey-based and the brand Bipro; if you are plant based, look for protein powders with a blend of plant based sources instead of just one plant-based source)
1 medium banana, cut in 1/2
1-2 frozen beets (optional but gives your smoothie great color and a dose of added naturally occurring nitrates that may improve endurance if consumed regularly throughout training)
1/2 cup frozen berries (totally fine to use fresh, just be sure to toss in an ice cube or two before blending)
1 tsp chia or hemp seeds
1/4-1/2 cup granola or cereal choice
Directions: blend kefir, protein powder, 1/2 banana, beets and berries. Pour into a bowl and top with seeds, sliced other 1/2 of banana and granola or cereal of choice (I like the Bear Naked Fit as it has less added sugar than most other granola options). Enjoy!