Simple Nutritional Tips for Immunity During COVID-19

COVID-19 pandemic is an eye-opener for many of us. Without anything to guarantee our protection or that of our loved ones—we have no choice but to rely heavily on our immune system.

 What is our immune system?

 Our immune system is a naturally occurring, very connected “web of many different types of responses” that work together to decide whether something is harmful or harmless to our bodies.[1]

When our immune system is working well, it has the ability to fight off a harmful virus—it is our natural defense mechanism. The best immune systems are ready and able to quickly adapt to something that can harm us in order to keep our organs safe and working.  

 Our Gut and Our Immunity

 Did you know that 80% of your body’s immune system lives in the gut?[2] This is why consciously and subconsciously—during COVID we all began to do our best to eat better and live better. For the most part, we extended our bodies the opportunity to get more exercise, sleep, and even added in supplements with vitamin c, zinc, magnesium, and more!

 Our Habesha community at large prides ourselves on our health and our strength. We have an idea of what is good for us and what is not, but what we may not know is why. Why does what we put into our bodies matter so much, especially in the age of COVID? It is my firm belief that knowing why our nutrition matters can help protect our community during this uncertain time.

 What to AVOID during the COVID pandemic?

 Reduce anything that will cause inflammation in the body. An anti-inflammatory diet consists of mainly fresh fruits and vegetables. An anti-inflammatory diet allows the body to put more energy into building an immune system defense. This means, avoid extra salt, sugar, and fat during this time.

 Extra salt or salty substitutes should be avoided because it can “negatively impact kidney function” and increase blood pressure.[3] Within the Habesha community, there are many spices such as berbere, korerima, and mitmita to season foods. These seasonings are made with salt. Any additional salt is considered excessive.

 Extra sugar in the diet also increases carbohydrates and raises blood sugar. High blood sugar leads to obesity and diabetes. Foods to consider include cake and bread—even “homemade dabo”. The increase in carbohydrates creates an environment for bacteria to grow. This can be difficult on a body that is working hard to build a strong defense network.

 Saturated fat in the diet produces low-grade inflammation throughout the body. This leads to chronic diseases such as heart disease and obesity. Saturated fat is found in butter, the fatty part of meat, and cheese. Our beloved, seasoned-to-perfection “kibbeh” “tesmi” can have anywhere from 5 grams to 120 grams of saturated fat.[4] The more saturated fat we have in our diet the less our immune system is able to fight off a harmful virus.

 What to Eat and Drink During COVID?

 Avocados are a great source of good fat. They are also a good source of fiber and potassium. Avocados are a heart-healthy choice that can reduce the risk of developing heart disease and obesity. [5]

 Radish, specifically, Spanish black radish is good for helping the liver get rid of toxins. Radishes contain good carbohydrates, proteins, fiber, B vitamins, and minerals like zinc, magnesium, and manganese. These are great for providing antioxidants and immune system support. They also reduce the risk of heart disease and diabetes. [6] 

 Sprouts — alfalfa, brussels sprouts, soybean, alfalfa, broccoli, radishes, kale, watercress, and peas are the way to go! Broccoli sprouts, in particular, are known for their immunity enhancement and antiviral properties. [7]

 Hydration is an important part of our bodi’s ability to restore and replenish. During this time, coconut water and alkaline water can help keep the body hydrated. These options help the body become less acidic and more balanced. [8]

 What happens after COVID?

 The truth is--no one knows exactly what the effects of COVID or even the impact of stress and isolation we have all experienced can have on our future self or our future children. What we do know is that our lifestyles play a big role in disease development. The impact of our lifestyle choices today are passed down from generation to generation through what is known as the study of epigenetics. In fact, “90% of our health is dependent on environmental factors, habits usually acquired in the first 7 years of life.” [10] It is important that we enjoy the outdoors and walk, make conscious food choices, and take ownership of our health. Our future depends on it.

Key Points:

• Avoid extra salt, sugar, and fat.

• Eat lots of avocados, radishes, and broccoli sprouts.

• Drink alkaline water and gel water for best hydration.

• The food pyramid shown here is great for a healthy gut.

• Saliva and Stool testing are great ways to check your gut health in addition to blood tests.

• Good nutrition strengthens your immune system and that of your future children!

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[1] Nicholson, Lindsay B. “The immune system.” Essays in biochemistry vol. 60,3 (2016): 275-301. doi:10.1042/EBC20160017

[2] Schaefer, Marcia. “Perinatal Health: Epigenetics and Parental Nutrition”. Philadelphia, PA. Oct. 2019. Page (s)75.

[3] Thomas R, Kanso A, Sedor JR. Chronic kidney disease and its complications. Prim Care. 2008;35(2):329-vii. doi:10.1016/j.pop.2008.01.008

[4] O'Sullivan TA, Hafekost K, Mitrou F, Lawrence D. Food sources of saturated fat and the association with mortality: a meta-analysis. Am J Public Health. 2013;103(9):e31-e42. doi:10.2105/AJPH.2013.301492

[5] Ford NA, Liu AG. The Forgotten Fruit: A Case for Consuming Avocado Within the Traditional Mediterranean Diet. Front Nutr. 2020;7:78. Published 2020 May 29. doi:10.3389/fnut.2020.00078

[6] Banihani SA. Radish (Raphanus sativus) and Diabetes. Nutrients. 2017;9(9):1014. Published 2017 Sep 14. doi:10.3390/nu9091014

[7] Segura-Badilla O, Lazcano-Hernández M, Kammar-García A, et al. Use of coconut water (Cocus nucifera L) for the development of a symbiotic functional drink. Heliyon. 2020;6(3):e03653. Published 2020 Mar 28. doi:10.1016/j.heliyon.2020.e03653

[8] Jayawardena R, Sooriyaarachchi P, Chourdakis M, Jeewandara C, Ranasinghe P. Enhancing immunity in viral infections, with special emphasis on COVID-19: A review. Diabetes Metab Syndr. 2020;14(4):367-382. doi:10.1016/j.dsx.2020.04.015

 [9] Schaefer, Marcia. “Perinatal Health: Epigenetics and Parental Nutrition”. Philadelphia, PA. Oct. 2019. Page (s) 105.

 [10] Schaefer, Marcia. “Perinatal Health: Epigenetics and Parental Nutrition”. Philadelphia, PA. Oct. 2019. Page (s)75.