As mentioned on my Coronavirus Home Page:
no diet, no supplement, no vitamin will prevent us from getting infected.
Improving our diet, however, may help our bodies fight the virus & delay or prevent an exacerbation of symptoms. Anyone who claims foods can “boost” one’s immune system, is mistaken. Physiologically that phrase doesn’t make sense & I for one, would NOT want a boosted immune system.
There have been NO clinical trials or case reports using nutritional interventions for the treatment of COVID-19. There are however a few papers that highlight the important nutrients that our Immune system needs in fighting viral infections . For most of the vitamins below, you DO NOT need to take a supplement unless you are deficient. There are a few exceptions so make sure you read carefully. Regardless, it is important to make sure you eat a variable diet diverse in fruits/veggies/nuts/beans/seeds to get the amount you need. With some of these, taking too much exogenously can have negative side-effects like liver damage from hypervitaminosis A .
To keep your immune system in good health, make sure you include fresh produce in your grocery hauls & not just non-perishable items that are typically calorie dense but void of nutrient density.
9 Nutrients to Consider:
1.Vitamin A:
Not too much, not too little . VitA and retinoids inhibit viral replication by up regulating the innate immune response in uninfected bystander cells.
TOP FOODS: SWEET POTATO, SPINACH, CARROTS
2.Vitamins B2, B3, B6:
B2 bolsters energy metabolism & has been shown to reduce the titer of MERS-CoV in patients. B3 enhances myeloid-specific delineation & inhibits neutrophil infiltration into the lungs. B6 supports immune function & protein metabolism.
TOP B2 FOODS: TOFU, MUSHROOMS, OATS/CEREAL
TOP B3 FOODS: PEANUTS, AVOCADO, PEAS
TOP B6 FOODS: CARROTS, SPINACH, SWEET POTATO
3.Vitamin C:
An antioxidant known for its role in collagen synthesis. VitC may also act as a weak antihistamine providing relief from flu-like symptoms. Some controversial trials claim it lowers susceptibility to lower respiratory tract infections. No proof you need to over supplement for covid19.
TOP FOODS: BELL PEPPERS, PAPAYA, ORANGES
4.Vitamin D:
Maintains bone integrity and stimulates maturation of many immune cell types.
TOP FOODS: Fortified ORANGE JUICE & CEREAL
5.Vitamin E:
Binds free radicals as an antioxidant, when deficient, shown to increase virulence propagation.
TOP FOODS: SUNFLOWER SEEDS, ALMONDS, AVOCADO
6.Omega 3 PUFAs:
W-3 along with protectin-D1, lipid mediator, may attenuate viral replication via RNA export machinery.
TOP FOODS: FLAXSEED, CHIA SEEDS, WALNUTS
7.Selenium:
Selenium deficiency increases free radical production and affects dendritic cell differentiation and immune function.
TOP FOODS: BRAZIL NUTS, SHIITAKE MUSHROOMS
8.Zinc:
Crucial for innate and adaptive immune system development. May impair replication of some RNA viruses with pyrithione.
TOP FOODS: TOFU, HEMP SEEDS, LENTILS
9.Iron:
Not too much, not too little! While deficiency can impair host’s immune system, overload can induce propagation of viral mutations.
TOP FOODS: SPINACH, PUMPKIN SEEDS, CHICKPEAS
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Disclaimer: Opinions on this site or on social media do not reflect that of my institutions. I do not provide medical advice. If you have a medical question please see your doctor or if you have a medical emergency, please go to the nearest emergency room.. I have a PhD in Nutrition and Metabolic Biology and three masters degrees including two master’s in nutrition & metabolism. I am a personal trainer & have researched nutrition for 12 years. The info I post is my interpretation of the medical and scientific literature.
