Tips for Staying Healthy & Safe During the Holidays

Earlier this year, our clinic, Starkel Nutrition, posted about our COVID-related immunity support kits. If you missed it, give it a read as much of this information still applies today! COVID-19 is still very much around, and with cold and flu season in full swing, we wanted to revisit this topic and share some of the immune-boosting tips. Along with the stress related to COVID-19, have come some noticeable shifts in dietary habits, including eating more unhealthy, high sugar foods (1). Given how hard our patients have worked to keep up with their health and weight loss goals, an infection could potentially derail progress.

As a reminder, eating a balanced diet will boost our immune systems and prevent infections such as COVID-19. When we get sick, our immune system is put to work, increasing energy and overall nutrition  needs. Luckily, we can help give our body energy by eating foods such as healthy fats, whole-grains, protein and vitamins and minerals.

Dietary Fats

Dietary fats play many roles in the immune system, including helping with the absorption of Vitamins A, D, E and K. Food sources of dietary fats include olive oil, flaxseed, walnuts, and other nuts and seeds (3). Fermented foods such as cheese and yogurt have been known to be anti-inflammatory and protective of the immune system (4-8).

Carbohydrates

Found mainly in vegetables, fruits, and whole-grains such as oats, brown rice, and quinoa, carbohydrates are the most important fuel source and are necessary for immune cells to function properly. COVID-19 patients may need increased energy needs from carbohydrates to fight the infection (11). The recommended daily dietary intake of carbohydrates is ~130 g/day. For reference ½ cup of brown rice contains 95 grams of carbohydrates.

Dietary Proteins and Amino Acids

Proteins are the building blocks of life. A diet high in protein is helpful for the immune system and decreases the risk of developing a disease (12). Many amino acids like glutamine and arginine, found in meats and nuts, are key for optimal  immune function (13,14). The recommended daily dietary intake of protein is 0.8-1.2 g per kilogram of body weight (depending on age, individual needs, and activity levels). For example: A 150-lb person would need to consume around 55 – 82 grams of protein in a day.

Vitamin C

Vitamin C is an essential nutrient that positively contributes to a functioning immune system. A deficiency in Vitamin C can lead to an increase in infections (15). The recommended daily dietary allowance of Vitamin C is 25–90 μg/day (2). For reference, one orange contains about 50 μg  of Vitamin C.

Vitamin D

Vitamin D plays an important role in maintaining the structure of our skin and respiratory tract, protecting us from infection. Recently, researchers have identified treating COVID-19 patients with Vitamin D3 to be a useful method (17). Vitamin D isn’t easily found in food but is easily accessible in supplements. The recommended daily dietary intake of Vitamin D is 15–20 μg/day (2), yet your nutritionist may recommend higher doses via a supplement depending on your actual blood levels and needs.

Vitamin A

Vitamin A deficiencies have been seen with an increased risk of developing an infection and inflammatory responses (18). Vitamin A is naturally found in foods such as dairy products, fish, and meat. The recommended daily dietary intake of Vitamin A is 400–900 μg/day (2). For reference, ½ cup of cooked spinach is about 470 μg of Vitamin A.

Vitamin E

Vitamin E is a natural antioxidant found in foods such as cereals, meat, vegetable oils, poultry, eggs, fruits, and vegetables. Vitamin E works to enhance immune response and protect our cells from damage (19). The recommended daily dietary intake of Vitamin E is 400–900 μg/day (2). For reference, 1 hard boiled egg is 1600 μg of Vitamin E.

B-Vitamins

There are eight B vitamins (B6, B12, Folate, Riboflavin, Biotin, and Niacin). These vitamins are found in a variety of foods like whole grains, legumes (beans and lentils) liver, and nuts and seeds. They play an important role in maintaining an efficient immune system.

Zinc

Zinc is important for regulating the activity of our immune system and protection against viral infections (20). Food sources of zinc include whole grains, milk products, oysters, red meat, and poultry. The recommended daily dietary intake of zinc is between 150 μg/day (2). For reference, 3 ounces of shrimp contains 99 μg of Zinc.

Iron

Found primarily in red meat, poultry, beans and lentils, cashews, spinach, and whole grains, iron helps kill infections and reduce the risk of respiratory tract infections (15). The recommended daily dietary intake of iron is 10-18 mg/day (2). For reference, 1 cup of cooked spinach contains 6 mg or Iron.

Magnesium

Magnesium is found in greens, nuts, seeds, dry beans, whole grains, and low-fat dairy products. Appropriate Magnesium can protect our cells from damage caused by infections (15). The recommended daily dietary intake of Magnesium is 320–420 mg/day. For reference, 1 cup of boiled lentils contains 71 mg of Magnesium.

Polyphenols

Polyphenols are compounds found in plant foods and have incredible antiviral protection. Eating a colorful array of different plants, including fruits and vegetables will ensure you take in a wide variety of  polyphenols required to fight off an infection (21).

Probiotics + Prebiotics (AKA Fiber!)

The bacteria that live in our guts are an essential part of kicking our immune system into action. Like us, these bacteria need food in order to function properly, specifically they need probiotics, found in fiber-rich foods (22). Probiotic-rich foods include sauerkraut, kimchi, yogurt, or almond yogurt. Prebiotic rich foods include organic apple cider vinegar, apples, asparagus, garlic, leeks, and onions. Remember, a little goes a long way!

In summary, whether you’re preventing or fighting an infection, focus on eating a balanced nutrient-dense diet of healthy fats, protein and a variety of fruits and vegetables. Doing so will give your body and cells the nutrients it needs to efficiently protect you against infections or support a speedy recovery.

Need help formulating a diet rich in nutrients to support optimal immune health? Schedule an appointment with one of our nutritions. They are experts in nutrient rich eating patterns and can help you get started on your journey to better health, today! We offer 100% of our appointments via Telehealth to keep you safe, healthy, and at home.

Written by Lucia Botta, Metabolic Reset Program Intern and MSN-DPD student at Bastyr University

References

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