Eating for Immunity

We’re all trying to stay healthy, let’s be honest.

We want energy, we want to avoid being sick, and we want to feel great. And not to mention that now we're trying to stay sane amidst the COVID-19 pandemic. Same!

First things first, let me disclose that boosting the immune system is probably not a great idea. Our immune system works by increasing inflammation to fight bacteria and viruses - fevers are like turning on the oven to cook, coughing and sneezing are used to force the icky stuff out of our bodies, and the redness we might get is our body increasing flow in the blood vessels to get junk out. Boosting the immune system would cause all of these (truly awesome) things to happen more often. It’s working really hard when we finally cave in to the tiredness, the sniffling and the congestion. Think of it like a heavy-duty hardwired machine, with a consciousness.

However, there are some foods that are thought to support healthy immunity - finding infection sooner and killing it off before we feel any symptoms. Considering a large portion of our immune system actually lives in our digestive system, some foods and supplements may nourish these tissues so we can keep healthy and un-sick!

Ginseng (used in ColdFX) has some research to show its efficacy in reducing the occurrence of acute respiratory infections (ARIs) in community-dwelling, immunocompetent (meaning no issues with their immunity) adults. Compared to placebo, fewer adults reported symptoms of ARIs around the cold and flu season. Notice however that they were immunocompetent - not impacted by conditions that reduce immunity, like cancer, transplant, and others. It may also just be a smaller number of adults studied, and within a community it’s possible that there were some drop-outs in the study. If you use ginseng in your cooking and food prep, I like to combine it in warm beverages like home made teas and lattes - I love the zing it gives!

Ginger has traditionally been thought to be anti-inflammatory, with other claims such as reducing nausea and positively impacting blood sugar. When used in mechanically ventilated inpatients with acute respiratory distress syndrome (ARDS), ginger supplementation showed an association with reduced length of stay and reduced need for ventilation. There has also been some research to show benefits for those with arthritis. However, it’s important to remember that not all people are mechanically ventilated, and there may be other clinical conditions that were well managed and also contributed to the outcomes. It may also be a small sample size. And again, not all people have arthritis - it’s hard to say whether it would have a preventative effect. I prefer ginger as an additive in my meals to replace salt; it’s much more delicious and way less expensive than a pill. Think curry, stews, and even mixed into salad dressings for that extra pizazz.

Elderberries got a short stint in the limelight last cold and flu season… or at least it felt short to me. There is currently no research to support the use of elderberries to prevent or treat influenza, be it the fruit itself or the syrups. At this time, we know that eating raw elderberries causes nausea and vomiting. The rest of the plant contains the compound sambunigrin, which releases cyanide. Yikes! A person also cannot guarantee the purity of a supplement if they choose to take one. It would be better to avoid this one if you’re feeling unwell.

Echinacea is a classic cold and flu name. Research has shown it to be associated with effectively preventing the common cold. It hasn’t been shown to influence the duration of a cold however, so it might not be worth purchasing just for the cold and flu season.

Here’s to feeling healthier this cold and flu season!