COVID and Your Diet, Nutrients for Immunity, and Cinnamon Apple and Squash Muffins
It’s October now, which means it’s the beginning of cold and flu season for those living in the northern hemisphere. This year, you may be more aware of this fact given our incredibly challenging prior 18 months surviving a global pandemic. Woof.
At this point, we all know someone who’s had COVID. Did you get it? We know people who survived it and others who did not. It has been one of the most sobering and heartbreaking experiences of our time. And that says a lot.
Simple choices are now much more complicated. Activities that used to bring you joy, may now be riddled with anxiety and apprehension. Adapting to life in and out of quarantine, working from home and then back to the office, canceling trips and then rebooking, virtual school and now back to school, masks off and then masks on—all of this has me spinning! You too, I know.
Some days I’m strong and confident in my choices. Other days, I’m back at the beginning—nervous and confused.
I’ve been spending more time reading through COVID research (maybe this is why I’m so nervous! lol) and specifically nutritional research and I’m learning some really interesting stuff about viruses and immune health in general as they relate to various diets and overall nutrient stores, and I want to share it with you.
In a study conducted in 2020, looking at over 2,800 healthcare workers from six different countries, found that individuals who reported following a plant-based or pescatarian diet, showed lower “odds” of severe COVID illness. Individuals who followed a low carbohydrate, high protein diet showed higher “odds” of severe COVID illness. Specifically, the plant-based/pescatarian group had a higher intake of vegetables, legumes, and nuts, and a lower intake of poultry, red meat, and processed meat.
This is not to say that plant-based or pescatarian diets can prevent COVID (the only known prevention at this time is the COVID vaccine), but that a diet rich in plants and seafood may offer some increased protection against severe illness.
The authors of the study attributed the results more specifically to individual nutrients found in plant-based foods and pescatarian diets such as fiber, vitamins A, C, iron, etc. These nutrients and others, like vitamin D (my personal favorite), have been linked to decreased risk for respiratory infections including COVID, the common cold, and pneumonia, as well as shortening the duration of these illnesses.
In another study conducted from March-June 2020, analyzing over 190,000 patients, researchers found a statistically significant association between lower COVID-positive rates and higher levels of circulating vitamin D (25-hydroxy vitamin) in the blood. In other words, of the 190,000+ COVID-positive patients tested, those who had low levels of vitamin D had a higher positivity rate of COVID. In the same population group, as blood levels of vitamin D increased, COVID-positivity decreased.
This concept of specific nutrients, whether in food or supplement form, helping to minimize viral symptoms and potentially adding immune protection is fascinating to me. Is there really a better way to exemplify the concept of food as medicine?
These and other studies can offer us more tools to put in our toolbox for fortifying our health and immunity during this unprecedented time and especially now as we enter a new cold and flu season.
But we missed a year of building immunity against those illnesses…
The near disappearance of the common cold, the flu, and other viruses over the past 18 months is one of the (very few) nice things about COVID. Mask-wearing, social distancing, and almost complete avoidance of others at times has meant less exposure to communicable diseases in general. Medical experts speculate this may make us more susceptible moving forward.
“So, it’s very possible there will be a huge number of people who will have very little to no antibodies to the incoming flu strain, and we might have a bad flu season.” says Carlos Oliveira, MD, PhD, a Yale Medicine pediatric infectious diseases specialist.
Because of this potentially challenging fall/winter, I want to summarize the dense research I’ve read through and help you fortify your nutrient stores to effectively support a healthy immune system and fight infectious disease, so you can more confidently face the changing of seasons.
Overview of Immunity
Your immune system is constantly working to protect you from disease, illness, and injury. There are three main components of immunity or a healthy and functioning immune system:
1) Inflammation - Delivers immune cells and antibodies to the site of infection.
2) Respiratory/oxidative response - Combats invading organisms.
3) Proliferation - Increases the body’s production of immune fighting cells, proteins, etc.
All three elements work in conjunction to mount an effective immune response. However, without adequate nutrient stores of specific vitamins and minerals, the immune system cannot function as designed and can lead to greater susceptibility to infection, prolonged infection, and worst case, the development of chronic disease(s).
In fact, research has shown that the most common cause of poor immune health a.k.a. immunodeficiency is malnutrition or deficiency of critical nutrients.
To function optimally, the immune system requires an ample supply or Recommended Dietary Allowance (RDA) of nutrients including vitamins A, B6, B12, C, D, E, omega-3 fatty acids (EPA/DHA), copper, iron, selenium, zinc, and probiotics, many of the same nutrients referenced in the above-mentioned studies. You can call these nutrients the “main players” of the immune system if you will. There are many “supporting players” as well, but these are the big dogs.
Each of these nutrients play a critical role in a healthy immune system for various reasons. Vitamin A, for example, is a main component of mucosal cells that line the airways and digestive tract and help to create a barrier against “foreign invaders” or infection. Iron is important for the structure and function of several metabolic and antioxidant enzymes that influence immune function as well as the production of reactive oxygen species (ROS) that fight off pathogens. Probiotic colonies create barriers against pathogens and interact with immune cells to help them function properly.
For more information about each nutrient’s function in the body, visit this resource.
*Not a complete list. Created by Carly Knowles, sourced from The Linus Pauling Institute: Micronutrient Information Center and The World’s Healthiest Foods
Putting it all together…
So where do I go from here? The simplest way to get all these nutrients into your diet is to eat a well-balanced, nutrient-dense diet comprised mostly of plant-based foods (fruits, vegetables, legumes, whole grains) including fish/seafood.
Focus on incorporating vitamins A, B6, B12, C, D, E, omega-3 fatty acids (EPA/DHA), copper, iron, selenium, zinc, and probiotics in food form whenever possible. You may need to supplement nutrients that you have a harder time getting into your diet for whatever reason. Consider working with your PCP or a registered dietitian to help you manage supplementation.
If you have specific questions, feel free to contact me.
Cinnamon Apple and Squash Muffins
(GF, DF, Veg)
I was inspired to make nutrient-dense muffins for my 2-year-old son who doesn’t take kindly to most fruits or vegetables. To my surprise, they were gone in one day—they’re that good! My husband and I may have helped a little.
These muffins are naturally gluten-free, dairy-free, and refined-sugar free. They’re loaded with immune-boosting nutrients such as vitamins A, C, E, D, copper, zinc, omega-3s, and more. They’re made mostly from almond flour for a healthy dose of plant-based protein and mashed butternut squash for a luxuriously soft texture and rich flavor. The addition of shredded apples is a healthy seasonal bonus.
Ingredients.
½ small butternut squash, peeled and halved lengthwise, seeded, and cubed
3 eggs
½ cup maple syrup
¼ cup melted coconut oil
½ teaspoon vanilla extract
3 cups super-fine natural almond flour (or blanched ok)
¾ teaspoons baking powder
¾ teaspoons baking soda
1 ½ teaspoons ground cinnamon
1 teaspoon cardamom
¼ teaspoon ground ginger
¼ teaspoon sea salt
1 cup grated apples with skin on (~2 small apples), squeezed to release excess moisture
Preheat oven to 350°F. Line a muffin pan with paper cups or grease the pan with a small amount of coconut oil and set aside.
In a Dutch oven or large saucepan fitted with a steamer basket, fill with 1-inch water, and bring to a boil on medium to high heat. If you don’t have a steamer basket, check out one of these alternative ways to steam. Add the squash cubes, cover, and steam until fork tender about 10-15 minutes. Remove from pan and add 1 cup (packed) steamed squash to a large mixing bowl. Mash with the back of a fork and set aside to cool.
Add all wet ingredients to the mixing bowl with the squash and whisk thoroughly until smooth. In another large mixing bowl, combine the almond flour, baking powder and soda, all spices, and salt. Add the grated apples to the dry ingredients and toss until all apple pieces have been coated in the flour mixture. Add the wet ingredients to the flour/apple mixture and combine.
Using a large spoon, fill each muffin cup to the top and bake for 25-27 minutes or until the tops are golden brown. Let the muffins cool slightly before enjoying them on their own or with a dollop of yogurt or nut butter.
References
1. https://nutrition.bmj.com/content/bmjnph/4/1/257.full.pdf
2. https://nutrition.bmj.com/content/bmjnph/3/1/74.full.pdf
3. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD005532.pub3/epdf/full
4. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000980.pub4/full
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7385774/
6. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0239252
7. https://lpi.oregonstate.edu/mic/vitamins/vitamin-D
8. https://lpi.oregonstate.edu/mic/health-disease/immunity-in-brief
9. https://lpi.oregonstate.edu/mic/health-disease/immunity
10. https://www.yalemedicine.org/news/colds-and-flu-coming-back