Boosting the immune system in the face on Coronavirus

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Boosting the immune system in the face of Coronavirus

WHAT IS CORONAVIRUS?

SARS-CoV-2 is the current strain of coronavirus, whilst coronavirus disease 2019 (or COVID-19) is the name of the disease people catch from this particular strain. Upon infection, symptoms can develop anywhere between 2-14 days with the three most common symptoms including fever, cough and shortness of breath, similar to that of flu. Whilst it is likely that symptoms will be mild, for some it can develop and become severe, as seen in those developing bronchitis, pneumonia and/or sepsis. Those with current conditions including diabetes, cardiovascular or respiratory disease, or hypertension may experience more severe symptoms.

Currently, prevention of the spread of coronavirus is paramount. The World Health Organisation (WHO) recommends avoiding infection by regularly and thoroughly washing your hands with soap; avoid touching your eyes, nose and mouth which may provide an entry point into the body for the virus; maintaining distance from those coughing and sneezing; and coughing or sneezing into a tissue, or your elbow crease. Whilst masks are often used to prevent contraction of coronavirus, they are not recommended for providing protection in this way. Mask use is better suited to those who are infected, wearing them to prevent the spread of the disease to others

VITAMINS AND MINERALS THAT SUPPORT THE IMMUNE SYSTEM

Those experiencing severe symptoms from coronavirus disease are considered immuno-suppressed. Therefore, increasing intake of nutrients that play a role in supporting immune function may provide protection from disease progression.

Vitamin A protects against the progression of coronavirus

Vitamin A is important for the development of the immune system and may also alleviate signs and symptoms of acute pneumonia which may develop in serious cases of coronavirus disease. (1) Increase dietary intake of vitamin A-rich foods from sweet potato and carrots (which last for an extended period of time should you require self-isolation) which can be added to soups and stews. Dark green leafy vegetables, eggs, dairy products and salmon, also provide a source of vitamin A.

Vitamin C provides antioxidant protection to cells

Vitamin C levels are 10 times higher in the immune-supporting white blood cell fraction of blood than in the plasma fraction, playing several roles in immune functioning. With its antioxidant properties, vitamin C provides protection to cells from the increased free radical production and subsequent oxidative stress associated with viral infections. (2) Vitamin C is also required to clear away toxic cells, protecting tissue from damage. (3) In the event of pneumonia, vitamin C levels may be depleted which, as a consequence, may reduce circulating glutathione, an important antioxidant required for modulation of the immune system. (4)

Consider stocking up on citrus fruit and purchasing frozen fruits (berries, papaya, pineapple) which have an extended shelf-life, useful in the event of self-isolation. Other vitamin C-rich foods include peppers, kiwi and cruciferous vegetables.

Vitamin D inhibits viral infections

Vitamin D is important for immune function and may play a role in the inhibition of viral infections. (5) As vitamin D is produced in the skin when exposed to UV light, it is important to supplement with vitamin D during the winter when the UV levels are not considered strong enough to support vitamin D production in the body.

Whilst vitamin D can be consumed in the diet, guidelines on oily fish intake make it difficult to consume an adequate amount of vitamin D in the diet. Mushrooms are the only plant-based source of vitamin D but are not able to provide sufficient amounts to meet the recommended daily intake. A supplement is therefore recommended at an appropriate supplement dosage to increase levels.

Zinc may provide protection from the progression of coronavirus to pneumonia

Zinc helps with regulating the immune response, with research suggesting that zinc deficiency may be a risk factor for immune deficiency and pneumonia in the elderly. (6) Whilst zinc can be consumed in the diet (grass-fed beef, lamb, sesame and pumpkin seeds, chickpeas, lentils, cashews, spinach, asparagus and mushrooms), phytates (a compound present in grains and legumes) may bind zinc, preventing its absorption. Daily supplementation with 25mg zinc, the upper limit for zinc supplementation in adults, may be beneficial to those with low zinc stores.

Selenium may protect from sepsis

Coronavirus disease may develop to sepsis in severe cases, causing fatality. In a study on older adults (56-68 years old) in ICU with systemic inflammatory response syndrome, sepsis, severe sepsis or septic shock, daily supplementation of >500mcg selenium had a positive and statistically significant effect on mortality rate. (7) Selenium is an important antioxidant found in seafood, shellfish, poultry, tofu, eggs and brown rice. With the safe upper limit for selenium set at 300mcg, it is not recommended to exceed this without the support of a healthcare practitioner.

INCREASE ANTIOXIDANT DEFENCES WITH BERRIES AND ONIONS

The infection of coronavirus has been described by many as a cytokine storm. Cytokines are pro-inflammatory immune cells. Whilst they are vital at the initial contraction phase, during a cytokine storm they can be over-produced, often accumulating in the lungs, leading to inflammation and a build-up of fluid. Inflammation is linked with increased oxidative stress in the body. Vitamin C, glutathione, zinc and selenium are some of the antioxidants highlighted in this article for providing protection to cells from oxidative stress during times of viral contraction.

Quercetin, a bioflavonoid found in elderberries, cranberries, blueberries, onions and kale, has shown promise in animal studies for its antiviral properties against zika virus and ebola. (8, 9) Whilst this research does not mean that quercetin will provide protection from coronavirus, increasing your intake of these natural foods will boost your antioxidant defences as well as your intake of essential nutrients.

SUPPORT THE HEALTH OF THE GUT WITH PROBIOTICS AND FERMENTED FOODS

Probiotics support the microbial population in the gut, with supplementation providing immune-boosting benefits and improving outcomes from respiratory infections. (10) The outcome is often strain-specific, with research showing promise for Lactobacillus and Bifidobacterium strains in providing protection to the lungs from viral infections. (10, 11)

With an estimated 70% of immune cells living in the gut, consider reducing your consumption of foods that often cause digestive problems for you. Consider feeding your gut bacteria with fermented foods, such as sauerkraut, miso and kefir, which may have beneficial effects.

FOOD SWAPS TO BOOST IMMUNE HEALTH

Consider swapping (and reducing) foods with a high glycaemic index, (sugar and white carbs), for alternatives with a lower glycaemic index; for example, swap a slice of white toast for a wholemeal seeded bread with avocado; snack on berries rather than sweets; and an oatcake with nut butter rather than a slice of cake. Increasing your vegetable intake with meals can also reduce the glycaemic index of your meal; consider adding a side salad or an extra portion of vegetables.

STRESS RELEASE AND SLEEP TO BOOST IMMUNE HEALTH

Psychological stress may negatively alter immune function, increasing the risk for respiratory illness. (14) Whilst stress release differs for everyone, consider increasing activities that bring you joy to balance out stressful times.

Similarly, sleep deprivation can increase susceptibility to infection, with sleep providing a regulatory effect on the immune system. (15) If you are not achieving a minimum of 6 hours of sleep each night, consider ways you can support an earlier bed-time to boost immune function.

Finally, alcohol also reduces immune function. (16) It may be sensible to reduce your alcohol intake at this time. Take a walk in nature, or a bike ride. Engaging in exercise, including those mentioned, can have a positive effect on decreasing your perception of stress and regulating the immune system. (17, 18)

REFERENCES:

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  4. Waly, M. I., Al-Attabi, Z., & Guizani, N. (2015). Low Nourishment of Vitamin C Induces Glutathione Depletion and Oxidative Stress in Healthy Young Adults. Preventive nutrition and food science, 20(3), 198–203. https://doi.org/10.3746/pnf.2015.20.3.198
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  8. Qiu X, Kroeker A, He S, Kozak R, Audet J, Mbikay M, Chrétien M. (2016). ‘Prophylactic Efficacy of Quercetin 3-β-O-d-Glucoside against Ebola Virus Infection’, Antimicrob Agents Chemother, 60(9):5182-8. doi: 10.1128/AAC.00307-16. Print 2016 Sep.
  9. Wong G, He S, Siragam V, Bi Y, Mbikay M, Chretien M, Qiu X (2017). ‘Antiviral activity of quercetin-3-β-O-D-glucoside against Zika virus infection’, Virol Sin, 32(6):545-547. doi: 10.1007/s12250-017-4057-9.
  10. Lehtoranta, L., Pitkäranta, A., & Korpela, R. (2014). ‘Probiotics in respiratory virus infections’, Eur J Clin Microbiol Infect Dis, DOI 10.1007/s10096-014-2086-y
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  12. Gebreyohannes, G., & Gebreyohannes, M. (2013). ‘Medicinal values of garlic: A review’, International Journal of Medicine and Medical Sciences, 5 (9), pp. 401 – 408.
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