How to Boost Your Immune System Naturally (with Food)

April 10, 2020April 15, 2020 Masato 0 Comments

Many people are inundated with COVID-19 news and a huge push for social distancing, yet the news hardly talks about what you can do to boost your immune system especially after a coronavirus exposure. Social distancing will delay the spread of COVID-19 and it is not a tangible solution to literally “fight off” this coronavirus if you are exposed to it. So, there are key foods/supplements that will help provide the proper nutrients to support your immune system, backed by science. Sustain optimal health to combat viral or bacterial infections you may encounter. Not only should we be diligent about social distancing, but also preventing getting sick and strengthening your body to combat the virus after exposure.

Let’s put the reality into perspective. As of April 14, 2020, there are 471,971 people who have recovered worldwide, based on Johns Hopkins Coronavirus Resource Center. According to the World Health Organization (WHO), the United States has 3.9% fatality rate, as of April 14th, 2020, which means 96.1% will not be fatally affected by the coronavirus and will survive.

Since what you eat is literally what you are, food truly is medicine —especially during a time of epic immune defense. For those people who may be immune-compromised, supporting immune functionality are critical to ensuring a strong immune defense. Hospitals and medical centers do not necessarily focus on empowering your body’s innate healing powers. Instead there seems to be a focus on the critical ill, i.e. sick care, using ventilators to support respiratory issues. Although this is important, there seems to be no mention of what you can do when self-quarantining or self-isolating yourself. There are already tens of thousands of people who have recovered from COVID-19 (coronavirus) without an antiviral drug or miracle pill. So, what can you do to boost your immune system through food?

Increase Vitamin A intake

Vitamin A is known to strengthen the respiratory tract, gut, and immune system. Vitamin A is essential for maintaining the integrity and function of all surface tissues, such as the lining of the respiratory tract, the gut, the skin, the bladder, the eye, etc. Furthermore, vitamin A supports the daily replacement and replenishment of skin cells and tissues, which produce mucous to provide a barrier to infection. If you become vitamin A deficient, you are at higher risk of severe infections. This is because the body uses vitamin A to fight infections. In other words, infections will deplete your vitamin A in the body. Hence, it is essential to replenish your vitamin A for a healthy immune system and to support growth and development of the body.

Eat vitamin A rich foods, such as dark, leafy vegetables, carrots, mangoes, papayas, squashes, pumpkins, liver, and eggs. If you are exposed to a viral or bacterial infection, you can take have high intake of vitamin A supplements based on the guidance of your holistic health provider. I have personally taken high dose ( I believe it was 50,000 IU) for 1 or 2 days after exposure to influenza (flu) and prevented myself from getting sick.

Increase Vitamin D3 intake

Vitamin D3 is known to be an anti-infective agent and provides a protective effect against microbial pathogens and infections. Vitamin D helps with increased production of antimicrobial amino acids, which provide a natural immune defense against pathogens, such as viruses(e.g. COVID-19), bacteria, and fungi. Vitamin D3 deficiency increases the risk of upper respiratory infections, pneumonia, sepsis, influenza, dengue, and so on. Increased incidence of common cold, influenza, and pneumonia during winter months is, partially due to decreased sunlight exposure—i.e. decreased synthesis of vitamin D3. Hence, please go outside 2 or 3 times a week and get sunlight exposure for at least 5 to 10 minutes to increase vitamin D3 production. 90%-95% of most people’s vitamin D3 comes from sunlight exposure. If you cannot go outside as often as you would like, eat vitamin D3 rich foods, such as wild caught salmon, mackerel, tuna, trout, sardines. These fish can give you 400-500 IU of vitamin D3 per serving. If you’re unable to eat these foods or go outside, take vitamin D3 supplements based on a holistic health care provider’s guidance.

I have personally taken high dose (about 100,000 IU) for 1 or 2 days after exposure to influenza (flu) and prevented myself from getting sick.

Increase Vitamin C intake

Vitamin C contributes to immune defense by supporting various cellular functions of the immune system. More specifically, vitamin C supports outer barrier function against pathogens and helps protect against cell and tissue damage.

Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. In order to increase your vitamin C levels, eat vitamin C rich foods, such as citrus fruit, kiwi, mango, broccoli, tomatoes, peppers.

Consume more probiotics or fermented foods

Studies shows that probiotics improve gut health and gut health is associated with a stronger immune system and anti-inflammatory effect.

In order to consume probiotics, you can take probiotic supplements in capsule form or eat probiotic-rich foods, such as kimchi (Korean fermented vegetables), natto (Japanese fermented soybeans), kefir, sauerkraut.

Eat raw garlic

Raw garlic is known to boost your immune defense, help recover from lung infections, and reduce cold symptoms.

Take Elderberry syrup

Elderberry syrup has been found to combat the influenza virus (flu) and common cold in recent studies. Elderberry syrup helps reduce the duration you are sick and reduce upper respiratory symptoms. There are elderberry syrups that can be bought at your local health stores or there are plenty of do-it-yourself homemade recipes for creating elderberry syrups. Elderberry syrup is a natural remedy that can be used for boosting and strengthening your immune system.

Take homeopathic remedy called Oscillococcinum. (Oscillo)

Studies have shown that Oscillo is effective in combating flu-like symptoms and shortens the duration of the flu or cold. At the onset of cold or flu-like symptoms, take Oscillo based on the instructions on the box or by consulting your holistic health care provider.

Typically, Oscillo comes in the form of small pellets that can be chewed or dissolved in a few ounces of water for consumption.

Avoid Refined Sugar

To prevent weakening your immune system, avoid refined sugars. Refined sugar is known to depress white blood cells ability to combat pathogens like bacteria and viruses. There is a recent study showing sugary beverages increase inflammation and high sugar intake activate inflammatory immune cells, i.e. makes autoimmune disease worse. Avoiding refined sugar will enable your innate immunity to function properly, stay strong, and fight invading pathogens.

Avoid Diary

Diary is associated with plethora of diseases, such as some cancers, and lactose intolerance can lead milk allergic reactions and autoimmune diseases. Lactose intolerance is estimated to be 70% of the adults worldwide. To prevent unnecessary inflammation in your body and weakening your immune system, avoid dairy products, including cow milk, cheese, butter, ice cream.

Conclusion

These are 6 things you can do to boost your immune system and 2 things to prevent weakening your immune defense. This information is presented here with the hope to empower you to take action on what you can do and control. You do not need to subject yourself to a hopeless or what I call a “sitting duck” mentality praying for a miracle anti-viral drug to be developed in 1 or more years for COVID-19. Until a viable, proven drug treatment is approved, there are diet and lifestyle changes that can mitigate your risk of illness, infections, and inflammation. Best of luck strengthening your immune system and sustaining optimal immune function.