I was an early adopter to being prepared for a possible pandemic. I bought sanitizing wipes, about 10 pounds of different kind of beans, brown rice, canned baked beans, canned tuna, frozen veggies and frozen fruit. My second round of shopping produced nuts, peanut butter, milk, and eggs, plenty of produce, and a *cork screw.
Fast forward 3 weeks. When I took my neighbor shopping (she was a late adopter), it was mayhem. But what I saw in people’s baskets was different from what I bought weeks ago. I was seeing LOTS of bottled water, instant noodles, pasta and other canned and non-perishable foods. I didn’t see people stocking up on beans, produce or canned or dried fruits. Surprising since the nutrients in those foods work synergistically to help you fight disease from within.
No conversation about boosting the immune system would be complete without talking about hydration and sleep—just as important as nutrition to keep your immune system healthy. The general guidelines are: men need about 15 cups of water and women need about 11 cups per day. (You get some of your fluids from eating your fruits and veggies.) Fluid keeps the tissue in your eyes, throat and nose moist and also hydrates skin—which are your two physical barriers to germs. If you don’t get enough sleep or good quality sleep, this can result in a decrease in infection-fighting antibodies and cytokines. Seven to eight hours of good quality shut-eye is the gold standard for adults, while teens need nine to ten hours and school-aged kids may need ten or more hours.
Eating to Boost the Immune System
Most people know that vitamin C is good for the immune system, which is why vitamin C supplements are nowhere to be found on supermarket shelves. However, vitamin C is just the tip of the iceberg when it comes to eating for immunity; many other nutrients are just as powerful. Next time you go shopping, put these nutrient rich, immune boosting foods in your cart:
Apples: As they say, an apple a day keeps the doctor away- not due to their vitamin C content, but rather due to flavonoid content, mainly quercetin, which is anti-inflammatory and also thought to have antibacterial and antiviral benefits. Other rich sources of quercetin include cranberries, asparagus, onions, shallots, red leaf and romaine lettuce.
Citrus fruits: Provide some of the best sources of vitamin C but also contain other nutrients. Grapefruit, oranges and tangerines are now in season. Some type of citrus is available year round, and have a long shelf life when refrigerated. Other Vitamin C produce include chiles, guavas, bell peppers (especially yellow and red), mustard greens, kale, kiwi, broccoli, brussel sprouts and papaya.
Sweet potatoes, pumpkin and other orange and green veggies:
Vitamin A, and of course it’s precursor beta-carotene, are crucial for the integrity of mucus membranes and for enhancing immune function. Sweet potato, pumpkin, carrots, spinach, tomato sauce, cantaloupe, red peppers, butternut squash and mango all provide a good to excellent source. Find a yummy and comforting Pumpkin Curry Soup recipe here.
Pomegranates/Cherries: They’re not quite in season yet, but the juice of these fruits are strong when it comes to fighting disease. Pomegranate helps the body fight both bacterial and viral diseases.
Sweet and tart cherries improve both the quantity and quality of sleep—a very important tool to keep you healthy. It has also been shown to decrease cortisol (a stress hormone) and reduce anxiety—which is definitely needed in times of crisis such as this. Cherries have many studied health benefits including decreasing oxidative stress and inflammation.
How to Eat: When it’s cherry season, eating 25 sweet cherries a day affected sleep within 3 days. Pomegranate and tart cherry juices are pricey—make it go farther by mixing 1-2 ounces with club soda or mineral water for a lively, non-alcoholic drink. Dried cherries are great in oatmeal, on your cereal or as a snack. Freeze pomegranate arils on a lined baking sheet and when frozen, put in resealable bag. Use in the off season in rice and other mixed dishes.
Honey: Put down that sugar bowl and grab a jar of honey—preferably locally produced. It’s been used medicinally for bronchial asthma, for throat infections and even for wound healing. Honey has anti-inflammatory, antimicrobial and antioxidant properties. Some research shows components in honey could reduce airway inflammation—important if you have a respiratory disease. Honey is especially good in coffee and tea—which of course can help you and your mucous membranes stay hydrated—another important tool to fight infection.
Garlic: Not only can eating garlic help you with social distancing, it may also help your immune system fight whatever is going around. Compounds in garlic have been shown to have antimicrobial, anti-inflammatory, anti-cancer and many other health-promoting effects.
Oils, Nuts and seeds: They’re known for vitamin E content, which is an antioxidant and also enhances immunity. It’s also a nutrient of concern; food surveys show that most American’s don’t get the recommended amount in their diet. Sunflower seeds and almonds are a top pick, providing close to 50% of the Daily Value in only one ounce. Using sunflower or safflower oil in some of your cooking will also provide you with a good source.
Seafood and beans: Zinc is an important mineral for immune function and the richest food sources are oysters (avoid raw), meat, shellfish, beans, peas, nuts and seeds. It’s also found in fortified breakfast cereal. Zinc is so potent, that zinc lozenges have been shown to help reduce the length of the common cold. However, too much zinc has side effects, so caution with those lozenges!
*You may have noticed that a cork screw was on my pandemic grocery list. Why? Depending on the amount you drink, alcohol can be helpful or hurtful. Red wine in particular has been shown to have many health benefits due to the many flavonoids (like those found in fruits, vegetables and chocolate. Oops I forgot to mention chocolate, but it’s also full of polyphenols and flavonoids and good for your health.) What’s good to know right now is that a few animal studies found that polyphenols found in wine have been shown to fight against human and bird flu viruses. Will drinking wine keep you safe from coronavirus? Probably not. Could it help? Possibly. Either way, it can help you stay calm during trying times, especially when paired with dark chocolate.
My advice to you is eat well, sleep enough, hydrate healthfully and stay calm. Cheers!
Nilikuwa mmoja wa watu wa kwanza kujitayarisha kwa janga linalowezekana. Nilimnunua kitambaa cha kuosha, karibu pauni 10 za aina tofauti za maharagwe, mchele wa kahawia, maharagwe ya kuoka yaliyowekwa kwenye makopo, tuna iliyohifadhiwa, mboga zilizofungwa na matunda yaliyohifadhiwa. Mzunguko wangu wa pili wa ununuzi ulileta karanga, siagi ya karanga, maziwa, na mayai, mazao mengi, na screw ya *cork. Kuongeza haraka mbele wiki tatu. Nilipompeleka jirani yangu kununua vitu (alikuwa mtekelezaji wa baadaye), kulikuwa na machafuko. Lakini kile nilichoona katika vikapu vya watu kilikuwa tofauti na kile nilichoinunua majuma kadhaa iliyopita. Kuna pia maji ya chupa, noodles, pasta na vyakula vingine vya makopo. Sikuona watu wakikusanya maharagwe, mazao ya mboga, matunda ya makopo au yaliyokaushwa. Kwa sababu ya hii, virutubisho katika vyakula hivyo hufanya kazi kwa ushirikiano kusaidia kupambana na magonjwa kutoka ndani. Hakuna mazungumzo kuhusu kuongeza mfumo wa kinga itakuwa kamili bila kuzungumza juu ya hydration na usingizi - kama muhimu kama lishe kuweka mfumo wako wa kinga afya. Kwa ujumla, wanaume wanahitaji kikombe cha maji 15 na wanawake wanahitaji kikombe cha maji 11. (Unaweza kupata kiasi fulani cha umajimaji kwa kula matunda na mboga.) Kioevu huhifadhi tishu katika macho yako, koo na pua yenye unyevu na pia huingiza maji kwenye ngozi - ambayo ni vizuizi vyako viwili vya kimwili kwa vijidudu. Ikiwa hupati usingizi wa kutosha au usingizi wa ubora mzuri, hii inaweza kusababisha kupungua kwa kingamwili na cytokines zinazopigana na maambukizo. Kwa watu wazima, saa saba hadi nane za kulala ni kiwango cha dhahabu, wakati vijana wanahitaji saa tisa hadi kumi na watoto wa umri wa shule wanaweza kuhitaji saa kumi au zaidi. Kwa sababu ya vitamini C, ni muhimu sana kwa mfumo wa kinga, na kwa sababu ya vitamini C, hakuna mahali popote kwenye rafu za maduka makubwa. Hata hivyo, vitamini C ni ncha tu ya barafu linapokuja suala la kula kwa kinga; virutubisho vingine vingi ni nguvu kama vile. "Kama unavyoona, ""mtofaa mmoja kwa siku huweka daktari mbali"" sio kwa sababu ya vitamini C, lakini kwa sababu ya flavonoids, hasa quercetin, ambayo ni anti-inflammatory na pia walidhani kuwa na faida ya antibacterial na antiviral." Vyanzo vingine vya quercetin ni pamoja na cranberries, asparagus, vitunguu, shallots, jani nyekundu na lettuce romaine. Matunda ya machungwa: Hutoa baadhi ya vyanzo bora vya vitamini C lakini pia yana virutubisho vingine. Matunda ya zabibu, machungwa, na tangerini sasa ni ya msimu. Aina fulani za machungwa hupatikana mwaka mzima, na huhifadhiwa kwa muda mrefu zinapowekwa kwenye friji. Vitamini C pia hutolewa katika aina ya chili, guava, pilipili (hasa manjano na nyekundu), mustard, kiwi, broccoli, brussel sprouts na papaya. Viazi, matango na mboga nyingine za rangi ya machungwa na kijani: Vitamini A, na bila shaka beta-carotene, ni muhimu kwa uadilifu wa utando wa utando na kwa kuboresha kazi ya kinga. Matofali, karoti, karoti, mchuzi, mchuzi wa nyanya, cantaloupe, pilipili nyekundu, butternut squash na mango zote hutoa chanzo kizuri cha chakula. Tafuta kichocheo cha supu ya curry ya matango yenye kupendeza na yenye kufariji hapa. Matunda ya matunda ya mdalasini: Bado hayako katika msimu wake, lakini maji ya matunda haya ni yenye nguvu linapokuja suala la kupambana na magonjwa. Mdalasini husaidia mwili kupambana na magonjwa ya bakteria na ya virusi. Cherry tamu na tamu kuboresha wote wingi na ubora wa usingizi - chombo muhimu sana ili kuweka afya yako. Pia imeonyeshwa kupunguza cortisol (hormoni ya mkazo) na kupunguza wasiwasi - ambayo ni dhahiri zinahitajika katika nyakati za mgogoro kama hii. Cherry ina faida nyingi za afya zilizochunguzwa ikiwa ni pamoja na kupunguza mkazo wa oxidative na uvimbe. Wakati wa msimu wa cherry, kula cherries 25 kwa siku huathiri usingizi ndani ya siku tatu. Juisi ya pomegranate na cherry ni ghali - fanya iwe mbali zaidi kwa kuchanganya 1-2 ounces na soda ya klabu au maji ya madini kwa kinywaji chenye nguvu, kisicho na pombe. Cherry kavu ni nzuri katika oatmeal, juu ya nafaka yako au kama vitafunio. Weka arils ya tangawizi kwenye karatasi ya kuoka iliyofunikwa na wakati umefungwa, weka katika mfuko unaoweza kufungwa tena. Tumia katika msimu wa nje katika mchele na vyakula vingine mchanganyiko. asali: Weka chini kwamba bakuli sukari na kuchukua chupa ya asali - bora zinazozalishwa ndani ya nchi. Imekuwa ikitumiwa kitiba kwa ugonjwa wa pumu, kwa maambukizo ya koo na hata kwa uponyaji wa majeraha. asali ina anti-inflammatory, antimicrobial na antioxidant mali. Utafiti fulani unaonyesha kwamba sehemu za asali zinaweza kupunguza uvimbe wa njia za kupumua - jambo muhimu ikiwa una ugonjwa wa mfumo wa kupumua. asali ni hasa nzuri katika kahawa na chai - ambayo bila shaka inaweza kukusaidia na utando wako wa mucosa kukaa hydrated - chombo kingine muhimu kupambana na maambukizo. Kwa sababu ya kwamba kula vitunguu vya vitunguu sio tu kusaidia katika kujitenga kijamii, lakini pia inaweza kusaidia mfumo wako wa kinga kupambana na chochote kinachoendelea. Vifaa vya vitunguu vya vitunguu vina athari za antimicrobial, anti-inflammatory, anti-cancer na athari nyingine nyingi za kukuza afya. Mafuta, karanga na mbegu: Wanajulikana kwa maudhui ya vitamini E, ambayo ni antioxidant na pia huongeza kinga. Pia ni virutubisho vya wasiwasi; tafiti za chakula zinaonyesha kwamba Wamarekani wengi hawapati kiasi kilichopendekezwa katika mlo wao. Mbegu za jua na almond ni chaguo bora, kutoa karibu 50% ya thamani ya kila siku katika unsi moja tu. Kwa kutumia mafuta ya sunflower au safflower katika baadhi ya vyakula vyako, unaweza kupata mafuta mengi ya kutosha. Zinc ni madini muhimu kwa kazi ya kinga na vyanzo vya chakula vyenye utajiri zaidi ni oysters (iepuka mbichi), nyama, shellfish, maharagwe, maharagwe, karanga na mbegu. Pia hupatikana katika nafaka ya kiamsha kinywa yenye nguvu. Zinc ni yenye nguvu sana, hivi kwamba imethibitishwa kwamba dawa za kupunguza homa za zinki husaidia kupunguza muda wa homa ya kawaida. Hata hivyo, zinki nyingi mno huwa na madhara, kwa hiyo uwe mwangalifu na dawa hizo! """Nina hakika utagundua kuwa kuna vifungo vya cork kwenye orodha yangu ya ununuzi wa janga." Kwa nini? Kulingana na kiasi unachokunywa, kileo kinaweza kukusaidia au kukudhuru. Mvinyo mwekundu, kwa mfano, una faida nyingi za kiafya kwa sababu ya flavonoids nyingi (kama zile zinazopatikana katika matunda, mboga na chokoleti). Oops mimi kusahau kutaja chocolate, lakini pia ni kamili ya polyphenols na flavonoids na nzuri kwa afya yako.) Utafiti wa wanyama unaonyesha kwamba polyphenols zilizopatikana katika divai zina uwezo wa kupambana na virusi vya mafua ya ndege na binadamu. Je, kunywa divai kutakuweka salama dhidi ya coronavirus? Yaelekea sivyo. Je, inaweza kusaidia? Yawezekana. Kwa vyovyote vile, inaweza kukusaidia kukaa mtulivu wakati wa nyakati ngumu, hasa unapochanganywa na chokoleti nyeusi. Ushauri wangu ni kula vizuri, kulala vya kutosha, hydrate afya na kukaa utulivu. Kwa ajili ya afya!