Nutrition, immunity and Covid-19

Health is top of mind for people at the moment as the fear of COVID-19 takes hold. This is evidenced by the huge increase in internet searches, using terms such as ‘immunity boosting’ or ‘immunity-boosting foods’. We are increasingly seeing taglines, through our emails and social media, such as ‘foods to ward of COVID-19’ and promotions trying to sell supplements for your immunity.

It is naturally instinctive we look for ways to protect ourselves and those we love, so our nutrition team have compiled a bit of a Q & A regarding nutrition, immunity and COVID-19 to answer some of your questions and perhaps stop you spending unnecessary dollars.

How can I stay immune to COVID-19?

Firstly, there is no evidence that any nutritional supplements or foods will keep you immune to COVID-19. To decrease your chances of contracting the virus, follow the repeated advice provided by the government. You can find this at covid19.govt.nz.

Can I ‘boost’ my immunity with food?

The short answer is no. You cannot ‘boost’ or ‘rev up’ your immune system, nor would you want to. This is because, if your immune system is overactive, it can attack your own body’s tissues, and when it behaves at higher than normal levels, it might also put you at risk of auto-immune diseases. What you want to do is support your immune system to function normally.

How can I support my immune system to function normally?

The lovely term we are all hearing and sharing at the moment of ‘be kind’ doesn’t just need to apply to how we treat others. It also applies to how we treat ourselves. Only you can support your immune system so it can better support you.

Given that we’re all still adjusting to self-isolation in our “bubble units”, we are probably totally out of sync with our normal routines. And that’s okay, but once we settle into a new norm, try to work in those lifestyle factors that are known to support our immune system. These include:

  • Getting enough sleep, ideally 7-8 hours a night.

  • Getting outside because sunshine, not food, is where most of your vitamin D comes from and this is one of the many nutrients that support the immune system. That is why we are advised to get outside at least once a day for 10-15 minutes, not only is it good for our mental health, but also for our immune system. Some vitamin D is found in foods such as oily fish, eggs, offal and red meat, but this is only in tiny amounts, sunshine is still the best source.

  • Looking after your mental wellbeing and trying to minimise stress. This can be easier said than done when you’re self-isolating at home, whether it be alone or with children, family or flatmates. We all find our own way of de-stressing, whether it be prayer, mindfulness, gardening, music, meditiation, getting into nature or simply deep breathing, however, if you’re feeling distressed or anxious and need someone to talk to, go to the government’s helpline.

  • Moderating alcohol and not smoking as too much alcohol and smoking can suppress the immune system. If you’re drinking or smoking more because you’re stressed, consider phoning a friend or some of the stress relief practices above.

  • Prioritise physical exercise into your day, it’s good for your physical and mental wellbeing as well as your immunity. Look for online classes to help you take light exercise in your home and try to fit in those daily walks.

  • Eating a healthy well-balanced diet. Think of your immune system as if it’s fighting force, and like any army it marches on its stomach. Aim to support your immune system warriors with good, regular nourishment. This includes having plenty of fruit and vegetables (eat a rainbow of colours), fluids, wholegrains such as rolled oats and brown rice, and quality proteins such as lean beef and lamb. Key nutrients found in food known to support the immune system include:

    • protein, copper, folate, iron, selenium, zinc, and vitamins A, B6, B12, C and D.

  • Eat for a healthy digestive system (sometimes refered to as a healthy gut). Include foods containing probiotics and prebiotics as these maximise the numbers of beneficial gut bacteria, which in turn support immunity. Probiotics can be found in yoghurts and fermented foods such as sauerkraut, kombucha and brined olives. Prebiotics are found in foods high in fibre such as wholegrains, seeds, nuts, legumes, beans, fruit and vegetables.

What foods contain nutrients that are good for immunity? Check out our page ‘Foods for Immunity’ and then get cooking.We’ve got hundreds of recipes for you to make your own version of takeaways, family favourites and cordon bleu dinners at recipes.co.nz

Regina Wypych