Ramping Up Your Immune System

Alana M. Sims, MS, RD/LDN

Combating Covid-19

The state of our nation is currently fragile due to the COVID-19 pandemic. Thousands of Americans are anxiously watching the news, checking social media, and looking to our elected officials to direct us on the safest measures to combat this virus. As we all know, hand washing and hand sanitizing are one of the top priorities in preventing the spread of germs. Social distancing has also been a large topic of discussion that is affecting the social, educational, and work lives of millions of people. School boards, elected officials, and local governments are utilizing drastic measures to contain the disease.

Don’t Skip the Produce Section

Grocery stores are rampaged daily by cautious customers in preparation for a possible nationwide lock-down. Shelves are barren and shortages of toilet paper, frozen foods, canned goods, water and various other items are in high demand. However, there is a section of the grocery store that is grossly ignored: the produce aisle. Why are people ignoring this section of the store? Likely because they do not realize their first line of defense may not be limited to hand washing but may also include their own immune system.

A first line of defense may not be limited to hand washing but may also include the immune system.

Boost Your Immune System

A thriving immune system is the first line of defense against pathogens. Yes, hand washing, social distancing and coughing into our elbows can stop the spread of coronavirus but an optimal immune system is just as important in battling viruses and bacteria. Headlines have revealed that those at the highest risk for contracting coronavirus are those with compromised immune system. This consists of older adults with preexisting chronic disease such as heart disease, diabetes, or cancer. So, many may ask, how does one develop a healthy, disease fighting immune system? Remember that produce section that everyone zoomed by at the grocery store? Therein lies the one-stop-shop for the top immune enhancing foods. Let’s go over a few items to put on your list next time you’re at the store.

Leafy Greens

Looking for an immunity boost? Look no further because seeing green will have you feeling great! Leafy greens are among the most nutritious group of foods. Not only do they provide fiber to aid in bowel health, magnesium to aid in blood sugar and blood pressure control. They also do not contain any fat. These greens are full of phytonutrients or phytochemicals.

What are Phytochemicals?

These phytochemicals protect our bodies against damaging chemical compounds called free radicals. Free radicals cause damage to our cells by causing oxidative damage. Free radicals come from unhealthy habits or the environment. This includes smoking, drinking alcohol, air pollution or consuming heavily smoked/barbeque meats. Think of phytonutrients as the superheroes of the body. These super compounds go around to all cells and defeat the damage that is intentionally or unintentionally self-induced. Thus, phytochemicals are our first line of defense. Boost your immune system by consuming these foods to aid in decreasing your risk of contracting a mild infection due to having a weakened immune system. Try consuming 2-3 portions of leafy greens per day to enhance your immune function. One serving of leafy greens equates to approximately 1 cup of raw greens and ½ cup of cooked greens. These can be purchased fresh or frozen. Do not stray away from purchasing fresh produce in bulk because whatever is not used can be placed in the freezer and saved for later! Frozen produce can last up to 6-8 months in the freezer. Leafy greens can be steamed and seasoned with herbs and spices in a pot or pan, added to smoothies, cooked into soups, or eaten as the base of a fresh salad.

Vitamin C

Most people have been given the recommendation to consume orange juice to prevent a cold. I am pleased to tell you that is not just an old wives’ tale! The key nutrient found in orange juice that helps combat illness is Vitamin C. Remember those phytonutrients we discussed in leafy greens? Well, think of Vitamin C as the Superman of our bodies. Vitamin C is a key antioxidant used as a first line of defense against illness. Vitamin C is found in an abundance of fruits and vegetables including berries, peppers and broccoli to name a few. Consuming 200mg of Vitamin C per day is recommended. This can be obtained through consuming at least 5 servings of fruits and vegetables per day. A serving of fruits/vegetables can be defined as 1 cup of raw or ½ cup of cooked produce. Add fruits to salads, oatmeal or pair with a small handfuls of Brazil nuts for a healthy snack. It’s time for a new cold-fighting mantra: Skip the juice- go for whole foods!

What About Supplements?

The market is full of supplements promising to elicit the scientific benefits fruits and vegetables contain. However, when it comes to Vitamin C or any antioxidant supplements, skipping the pill and going for whole produce is the best bet. Various research studies have shown time and time again that the supplement forms of antioxidant and phytonutrients do not have the same power and punch as consuming whole fruits and vegetables. This is due to the synergistic relationship of nutrients contained in foods. For example, when an orange is eaten, the Vitamin C in that orange is not consumed exclusively. The orange contains other nutrients such as fiber, calcium, potassium and lutein + zeaxanthin that work together to enhance the optimal absorption and usage of these nutrients in the body.

Herbs and Spices

If an additional boost of immunity is still desired, direct your attention to herbs and spices. Just adding one tsp (about 1 large pinch) of dried herbs and spices can add a large antioxidant kick to any dish. Opting for fresh herbs and spices added to dishes is also a great way to add flavor without the added salt (which high salt intake is linked to increased risk for cardiovascular disease such as high blood pressure). Especially during this time of stress, skipping the ground Himalayan salt and opting for oregano, cumin, and pepper to flavor your greens may be the go-to to help keep your blood pressure low! FOOD LISTS [/bt_text][/bt_column][/bt_row][/bt_section][bt_section layout=”boxed” top_spaced=”topSmallSpaced” bottom_spaced=”bottomExtraSmallSpaced” skin=”inherit” full_screen=”no” vertical_align=”inherit” divider=”no” back_image=”” back_color=”” back_video=”” video_settings=”” parallax=”” parallax_offset=”” animation=”” animation_back=”” animation_impress=”” el_id=”” el_class=”” el_style=”” responsive=””][bt_row][bt_column width=”1/3″][bt_text]

VITAMIN C

• Strawberries
• Blackberries
• Raspberries
• Broccoli
• Oranges
• Red/Yellow/Green
• Bell Peppers

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LEAFY GREENS

• Rhubarb
• Spinach
• Collard Greens
• Mustard Greens
• Turnip Greens
• Arugula
• Swiss Chard
• Kale

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HERBS & SPICES

• Oregano
• Cumin
• Turmeric
• Coriander
• Cilantro
• Dried Rosemary
• Cinnamon
• Nutmeg
• Dried Cloves

Alana M. Sims, MS, RD/LDN [/bt_text][bt_image image=”6642″ caption_text=”Alana M. Sims, MS, RD/LDN” size=”” shape=”square” url=”” target=”_self” hover_type=”” publish_datetime=”” expiry_datetime=”” el_class=”” el_style=”” responsive=””][/bt_image][/bt_column][bt_column width=”2/3″][bt_hr top_spaced=”not-spaced” bottom_spaced=”bottomSmallSpaced” transparent_border=”noBorder” publish_datetime=”” expiry_datetime=”” el_class=”” el_style=”” responsive=””][/bt_hr][bt_text] Hi, my name is Alana Sims, your FYZICAL Palm Beach Nutrition Expert! I am a Registered Dietitian/Nutritionist and the Director of Weight Loss and Nutritional Enhancement for FYZICAL Palm Beach. I have boundless experience working with people of all ages, backgrounds, and health states. My experience working in the mental health field allows me to evaluate nutrition challenges and dive deeper into the psychology behind barriers to behavior change. I obtained my Bachelors of Science in Nutrition and Dietetics from Louisiana Tech University while simultaneously competing as a division 1 collegiate athlete. During my dietetic internship, I conducted in-depth research and implemented an original study analyzing body weight and eating patterns. I was awarded with the Graduate College of Education and Health Sciences FCS Award for my research excellence. I obtained my Masters of Science in Clinical Nutrition from the University of Alabama as a part of my commitment to be a lifelong evidence-based learner. My experience working with various populations, chronic disease states, and clinical settings along with my background and passion for evidence-based nutrition has allowed me to be an expert in disease prevention. I provide medical nutrition therapy and holistic based nutrition counseling that leads to healthy eating habits and weight loss and also aids patients in evolving a balanced nutritional, emotional, and relational state of well-being. Originally from Louisiana, I embody true southern hospitality paired with a charismatic attitude and a compassionate spirit.