A Dietitian’s guide to getting through COVID-19

A note from the editor - Biara Webster

Although Australia has done well so far with managing Covid19, it’s hard to know how long this coronavirus will be in circulation. Given that it will probably stick around for a while yet, and Flu Season is approaching, we thought we’d talk diet vs covid!

A few months ago, we discussed how various lifestyle factors can affect the immune system. These are all still valid and essential, but this time we will go into a bit more detail about how simply eating, something you do every day, can help protect or weaken your immune system.

Our in-house dual-qualified Accredited Practising Dietitian and Accredited Exercise Physiologist Chantelle Wardini, gives us the rundown.

Before we get started, it’s important to note there are no proven nutritional remedies to cure or 100% prevent viruses, including covid19! This information is provided to help you strengthen your immune system which would, therefore, increase your chance of experiencing fewer symptoms if you contracted it (or any other virus). And if you are asymptomatic, remember you would still infectious!

Take it away Chantelle!!

A Dietitian’s guide to getting through COVID-19

Chantelle Wardini Accredited Practising Dietitian and Accredited Exercise Physiologist

Our immune system helps to keep us healthy by protecting our bodies from the threat of invasion by microorganisms.

There is no one magic food that helps to ‘boost’ our immune system. However, eating a diverse and healthy diet inclusive of all the 5 food groups will support your immune system to functioning at optimum capacity.

Certain nutrients help support the functioning of immune cells and the structure and function of cells all throughout the body. This includes tissues and organ walls which act as literal walls choosing to keep some things in and out.

Gut health is also important as it contributes to 70% of your immunity. Your gut microbiome is made up of bacteria, fungi, parasites and viruses which aid digestion. Poor diet and other lifestyle factors such as alcohol intake or smoking can disrupt the balance of these microorganisms (called dysbiosis) and therefore, potentially impacting your body’s ability to fight infection. 

Immune system inhibitors - eat less of these!

Try to minimise consumption of added sugar such as lollies, pre-made sauces, biscuits, cakes.

Not only can sugar increase inflammation, feed “bad” bacteria in the gut and lead to inefficient energy spikes through blood sugar crashes, it also replaces a snack or meal that could be providing the good things mentioned above!

Processed meats such as pastrami, salami, sausages, mortadella, sliced deli chicken are considered to be carcinogenic as well as liver damage.

Putting your body at risk of these means that more energy and resources are may be utilised to help repair damaged cells rather than fighting of viruses.  The liver also plays an essential role in the immune system, directly filtering pathogens (including viruses!). So, best to keep it as healthy as possible.

Alcoholic drinks have a similar effect to both the above.

Some can be quite high in sugar, may replace healthy snacks and is associated with increased cancer risk and liver damage. As a toxin, it increases the work for the liver, and excess alcohol consumption can also lead to nutritional deficiencies, particularly of the B Vitamins.

Cigarettes damage cell walls creating openings for viruses to open, as well as promoting inflammation. With covid19 having a major impact on the respiratory system, it’s best to keep your throat and lungs as strong as possible!

Immune system helpers - eat more of these!

Protein

Meat, fish, seafood, chicken, eggs, dairy, tofu, nuts, seeds, legumes all contain protein.

Proteins break down into amino acids, as well as energy. These amino acids then build up again into other proteins with various functions in the body. They form our DNA coding, chemical messengers (neurotransmitters, neuropeptides, hormones) and cells that make up our muscles and other connective tissues.

Perhaps most relevant of function of protein is the formation of antibodies.

Antibodies are the soldiers that tag foreign invaders as a threat, including new viruses. This tag highlights to other immune cells who to defend against. Antibodies can also directly neutralise some of these threats themselves.

Zinc

Higher levels of zinc can be found in oysters, shellfish, meat, chicken, baked beans, cashews and almonds. 

Zinc has an essential role in the repair cellulose and collagen, which is the wall around our cells and everything from the lining of our gut, organs and blood vessels.

If the wall is weak there may be fewer gaps for invaders to sneak in through and cause infection!

Iron

There are high amounts of iron in red meat, lentils, legumes, spinach, tofu and potato with the skin on. Although, keep in mind plant-based sources are not as well absorbed as animal products.  

Iron is essential in the formation of haemoglobin, which carries oxygen. As you may know, it’s pretty hard for us to live without oxygen.

Selenium, Vitamin A and Vitamin C

These are all powerful antioxidants.

Antioxidants combat free-radicals. Free radicals damage cell walls (remember how important our walls are!?).

A good source of selenium is nuts, especially brazil nuts, as well as meat, eggs, oily fish, wholegrain bread, baked beans and oats. 

Vitamin A can be found in oily fish, egg yolks, cheese, tofu, nuts, seeds, leafy green vegetables and orange vegetables such as sweet potato, red capsicum and apricots. Other than it’s antioxidant powers, Vitamin A is also converted into Retinoic Acid which has an important role in “photocopying” our genes.

Vitamin C is in fruit and vegetables such as oranges, tomatoes, kiwi fruit, broccoli and berries. It is an antioxidant, helps the absorption of iron and also supports the formation of collagen.

Vitamin E

You can get Vitamin E from nuts, green leafy vegetables, and vegetable oils.

Vitamin E is an anti-inflammatory.  It helps fight inflammation which cause swelling and mucous, yes even in the lungs.

B Vitamins

Some great sources of B Vitamins are cereals, legumes, green leafy vegetables, nuts, fish, chicken and meat, spinach, brussels sprouts, asparagus, orange, papaya and banana. 

All B Vitamins support metabolism and energy production, essential to keep the body running optimally and provide extra energy to fight foreign invaders, such as viruses.

Bon appétit!