Let’s think of our immune systems as our body’s military.  The White Blood Cells are our troops and there are many different kinds with various roles.  Mostly they are to protect us.  They get deployed throughout our bodies to parole a situation or fight a good fight depending on the situation and what they find.  

We want healthy troops (White blood cells) with lots of energy ready to deploy, if needed.  Therefore we don’t want to over use our troops, overactive them, or let them get out of shape.  Some nutrients, herbs, or lack of can yield imbalanced effects on our troops (White blood cells) and our whole Military (Immune system).

So which are the most important?  

This is a trick question.  I believe no single nutrient supersedes the importance of core health principles.  You can read a very simple version of these health principles under the Prevention sub-title of “The Coronavirus, A Naturopathic View” https://www.healththroughnature.com/thoughts-on-healing/2020/3/14/the-coronavirus-a-naturopathic-view   

Once you have a good handle on your health from all fundamental aspects then we can start talking about optimal nutrition.  My recommendation is to get the recommended intake from food.  Once you achieve this goal then look for optimal nutrition through supplementation.  

There are particular nutrients that are getting lots of attention this viral season.  I will attempt to explain why they getting attention and give you some information on how you can determine your status.  I will also give ideas of foods rich in these sources for regular consumption.  

One article I came across believes optimal nutrition to potentially be a “cost-effective, underestimated strategy to help reduce the burden of infectious disease worldwide, including coronavirus disease 2019 (COVID-19)”. (2) 

This vitamin knowledge is no exception for proper medical evaluation and care and should be discussed with your healthcare provider. 

Vitamin A: has been shown to up regulate the immune system (1) and keeps the mucosal membranes in tact (6).  Retinol is the form of Vitamin A that is being discussed and used for immune reasons, not Caratinoids. Blood testing of Vitamin A does not reflect actual levels (7).  Food sources with good amounts of Vitamin A; Carrot juice (1 cup), Spirulina (1 tablespoon), sweet potato (1 medium), pumpkin (1/2 cup), spinach (1/2 cup).(6) 

Vitamin B: Has been shown to stop the replication of SARS-CoV-2 and have an anti-inflammatory action (1). Studies have shown niacin, folate and B-12 to having targeted therapeutic benefit against SARS-CoV-2 (8).  Testing B vitamins can be completed via blood however it may not be entirely accurate as levels can easily flux and be skewed with supplementation.  It is best to have analyzed by a practitioner.  Food sources with good amounts of niacin: Tuna (3oz), Chicken (3oz), salmon (3oz), Peanuts, chopped (1/4 cup).  Food sources with good amounts of B-12: Chlorella (3g), salmon steak (3oz), beef (3 oz), Tuna (3oz), Cheese (3oz), Brewers yeast (2T).  Food sources with good amounts of folate: Brewers yeast (1T), Blackeyed peas (1T), Lentil Beans (1/2 cup), Turnip greens (1 cup), orange juice (1 cup).

Vitamin C: Serves the role of an anti-oxidant(1).  Anti-oxidants are agents that protect cellular damage.  Vitamin C is a water soluble vitamin and after a certain amount, which ranges individually, will cause osmotic diarrhea.  Your range will likely be different than others and need could flux especially in acute illness scenarios.  Vitamin C has been listed as an other drug option as an anti-oxidant for use with treatment of COVID-19 (9). Food sources with good amounts of Vitamin C: Orange juice (1 cup), sweet peppers (1/2 cup), Watermelon (2 medium slices), Brussels sprouts (4 medium), Cooked Cauliflower (1 cup), Raw broccoli (1/2 cup)(6). 

Vitamin D: Acts as an immune modulator and Anti-microbial (1) It Might aid in prevention and treatment of COVID-19 and acute respiratory infection along with reducing pro-inflammatory pathways (3).  Vitamin D has been shown to be effective against acute respiratory tract infections via various pathways (4).  Vitamin D should be prescribed and monitored by your healthcare provider after assessing blood levels. Food sources with good amounts of Vitamin D; Canned salmon (3 ounces), Portabella mushrooms (1/2 cup) sardines (3 ounces), Yogurt (8 ounces), soy, rice, and almond milk (1 cup) (6).

Vitamin E: Acts as an anti-oxidant and helps produce Interlukin and NK cells of the immune system (1).  Intake is dependent on consuming unsaturated fatty acids such as sunflower seeds (1/4 cup), Mayonnaise (1 tablespoon), Almonds (1/4 c), sweet potato (1 medium), wild purslane (1 cup), tofu (1 medium slab)(6).

Zinc: This mineral serves as an antioxidant and has been shown to halt the replication of SARS-CoV (1).  Zinc can be a little irritating on the digestive system, if you notice this try taking it mid-meal allowing the food to pad the digestive system.  Food sources with good amounts of: beef, roast (3oz), Cheese, cheddar (3oz), Lima beans (1/2c), Potato, baked (1 med), Oats, rolled (1c)(6).

Iron: Can activate the immune response by cytokine production (1).  Food sources with good amounts of Iron: Tofu (1/2c), Black strap molasses (1T), Amaranth, cooked (2/3c), Swiss chard (1cup), Ground beef (3oz), Lima beans (1/2cup)(6).

Selenium: Anti-oxidant (1). Selenium 200mcg has been studied and may increase white blood cells and thymus activity(6).  Food sources with good amounts of selenium: Brazil nuts (1/4c), Halibut, baked (3oz), Salmon (3oz), Swiss chard cooked (1 cup)(6).

Okay, now that your brain is super heavy with lots of information, lets digest by remembering that food sources are really good.  I challenge you to pick 1 food from each immune supporting nutrient, add to your grocery list and buy it!  Bring it home and look up recipes or vice versa.  You can chop it up so it is ready to be used (greens, sweet potatoes) or leave it on your counter top waiting for you to grab (nuts).  If you have a recipe share it or if you are in the mood cook an extra dish for a loved one. Whatever you do, make sure to enjoy taking the extra step toward greater health.  

References

1. Junaid K, Ejaz H, Abdalla AE, Abosalif KOA, Ullah MI, Yasmeen H, Younas S, Hamam SSM, Rehman A. Effective Immune Functions of Micronutrients against SARS-CoV-2. Nutrients. 2020 Sep 29;12(10):2992. doi: 10.3390/nu12102992. PMID: 33003648; PMCID: PMC7599934.

2. Pecora F, Persico F, Argentiero A, Neglia C, Esposito S. The Role of Micronutrients in Support of the Immune Response against Viral Infections. Nutrients. 2020 Oct 20;12(10):3198. doi: 10.3390/nu12103198. PMID: 33092041; PMCID: PMC7589163.

3. Xu Y, Baylink DJ, Chen CS, Reeves ME, Xiao J, Lacy C, Lau E, Cao H. The importance of vitamin d metabolism as a potential prophylactic, immunoregulatory and neuroprotective treatment for COVID-19. J Transl Med. 2020 Aug 26;18(1):322. doi: 10.1186/s12967-020-02488-5. PMID: 32847594; PMCID: PMC7447609.

4. Ali N. Role of vitamin D in preventing of COVID-19 infection, progression and severity. J Infect Public Health. 2020 Oct;13(10):1373-1380. doi: 10.1016/j.jiph.2020.06.021. Epub 2020 Jun 20. PMID: 32605780; PMCID: PMC7305922.

5. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-12/

6. Marz, Russell Bennett N.D., M.Ac.O.M. Medical Nutrition from Marz, 2nd edition. 1999. Portland, OR. Omni-Press.

7. Greaves RF, Woollard GA, Hoad KE, et al. Laboratory medicine best practice guideline: vitamins a, e and the carotenoids in blood. Clin Biochem Rev. 2014;35(2):81-113.

8. Jovic TH, Ali SR, Ibrahim N, et al. Could Vitamins Help in the Fight Against COVID-19?. Nutrients. 2020;12(9):2550. Published 2020 Aug 23. doi:10.3390/nu12092550

9. Ortiz-Prado E, Simbaña-Rivera K, Gómez-Barreno L, et al. Clinical, molecular, and epidemiological characterization of the SARS-CoV-2 virus and the Coronavirus Disease 2019 (COVID-19), a comprehensive literature review. Diagn Microbiol Infect Dis. 2020;98(1):115094. doi:10.1016/j.diagmicrobio.2020.115094