Good Nutrition Fuels Your Immune System

While the general advice to “eat healthier” and according to the Canadian Food Guide  may sound repetitive, boring, or non-specific, it is often the best answer to give someone who wants to boost their immunity. With that said, science has pinpointed a few key micro and macronutrients that are worth paying extra attention to for enhanced immune support:

1. Specifically, immunonutrients, including high-quality proteins, calcium, vitamin D and omega-3 fatty acids, are integral for our immune systems’ ability to combat viral infections, including COVID-19.
2. Furthermore, a number of other vitamins (A, B₆, B₁₂, folate, C and E) and trace elements (zinc, copper, selenium, iron) are also important for a well-functioning immune system.
3. Lastly, antioxidants are key for the regulation of oxidative stress, damage, and function of all cells, including our immune cells. However, beyond vitamins A, C and E, the immune benefits of other dietary antioxidants are still under debate, while certain plant extracts, such as green tea (EGCG), are showing good promise in preclinical studies.

Water Intake

“Be water my friend” is more than just a philosophical statement provided by late Bruce Lee. Staying hydrated is obviously key for most body functions and the absence of water is lethal within days; thus, it’s critical to maintain hydration, especially during viral infections. Adequate water intake for an adult is generally between 2-3 litres per day accounting for all dietary sources, such as tea, water, and fruits.

Best Nutritional Advice for Immune Support

Eating a well-balanced diet, maintaining your nutritional needs, and staying hydrated are therefore your best options to keep your immune system healthy and lessen the side effects of viral infections, including COVID-19. A registered dietician may tailor your diet to your exact needs according to your metabolism, physical activity levels, recommended daily allowance (age and sex-specific), and any health considerations. However, adhering to these few, easy-to-follow principles will also go a long way:

1. Eat according to the Canadian Food Guide: Aim to have vegetables and fruits on half of your plate and proteins and whole grains on the other half in equal amounts.
2. Mind your satiety: Be mindful about your satiety, chew slowly, and eat in company of others. Avoid late night snacking and consume your meals during the day. Try to limit your intake of high sugar, fat, and processed foods, but do not be overly restrictive. Rather than having ‘cheat days’ (binge eating), indulge moderately during the week to reduce cravings.
3. Stay hydrated: Consume water before and with your meals. All cells need water for proper functioning, including your immune cells.
4. Supplement when necessary: As discussed, specific micro and macronutrients are vital for your immune function. The use of supplements is a convenient and targeted approach to cover these nutrient needs, especially if you are insufficient, deficient, a vegan, an athlete, an older adult, or a patient. Even if you are just uncertain of your nutrient intake.

For peace of mind that you are getting enough of these key nutrients to prime your immunity for the cold and flu season, StayAbove Nutrition offers a range of multi-ingredient supplements, including Muscle 5, Omega 3, and Trim 7 (Table  1).

*Contains both water and lipid soluble antioxidants, including CoQ10, α-lipoic acid, vitamin E, green tea extract, green coffee bean extract, mint extract, and beet root extract.

Table 1. High-quality supplements containing recognized “immunonutrients” i.e. nutrients that have been proven to positively impact immunity in clinical and/or preclinical studies.