One of the most important ways to stay healthy is to adopt habits that strengthen immunity. That means getting enough sleep, managing stress, being active, washing your hands properly, and yes, eating well. While no food or supplement can “cure” or even 100% prevent you from catching a virus like the coronavirus or the flu, some foods have been shown to help bolster immunity. Here are 16 top picks, and how to incorporate each into your regular eating routine.

Citrus fruits and red bell peppers

Vitamin C, the superstar nutrient in citrus, is famous for its role in supporting the immune system. While vitamin C can’t prevent illness, it has been studied in people with respiratory infections, with in those who had suboptimal blood levels.

It’s unclear if this is partly cause or consequence, but research does appear to support a goal of consuming about 200 mg per day for infection prevention. This is the amount shown in studies to saturate the body, meaning any more vitamin C will be excreted. One medium orange provides 70 mg, a grapefruit contains almost 90 mg, and a medium raw red bell pepper packs 150 mg. Eat citrus as is or paired with nuts, use sliced red bell pepper to scoop up hummus or guacamole.

Sunflower seeds and almonds

In addition to vitamin C, vitamin E plays a key role in immunity. This fat soluble vitamin boosts the activity of immune cells to support the body’s ability to fend off invading bacteria and viruses. An ounce of sunflower seeds, or a quarter cup, supplies about half of the daily recommended target for vitamin E. The same size portion of almonds contains 45% of the daily goal. Pair either with fresh fruit or whip sunflower seed or almond butter into smoothies.

Sweet potato and carrots

These veggies are top sources of beta carotene, a precursor to vitamin A. This nutrient aids the immune system by helping to produce white blood cells, which fight bacteria and viruses. It also helps form the mucous membranes that line the respiratory tract, which acts as a protective barrier to keep germs out of the body. A baked sweet potato packs over 150% of the daily vitamin A goal, and a cup of raw carrots over 100% of the recommended intake. Top a baked sweet potato with nuts or seeds, and munch on carrots with healthy dips, like nut butter or tahini.

Brazil nuts and sardines

Too little of the mineral selenium has been shown to delay immune response, and adequate amounts are known to enhance immunity. Selenium is also a potent antioxidant, meaning it acts like a bodyguard to prevent cells from being attacked in ways that damage DNA. One ounce of Brazil nuts, about six to eight whole nuts, provides nearly 1,000% of the daily value for selenium. Three ounces of sardines provides over 80%. Pop Brazil nuts as is, or chop and add to oatmeal or cooked veggies. Toss sardines with veggies, tomato sauce, and pasta, or add to salads.

Baked beans and pumpkin seeds

Zinc influences multiple aspects of the immune system. The production of certain immune cells is limited when zinc intake is low, and adequate zinc is crucial for the normal development and function of the immune system. One cup of vegetarian baked beans provides over half of the recommended daily intake for zinc, and an ounce or quarter cup of pumpkin seeds contains 20%. Combine the two: opt for baked beans as your protein source, paired with cooked veggies sprinkled with pumpkin seeds.

Turmeric

Curcumin, the natural compound in turmeric responsible for its vibrant color, is a potent anti-inflammatory compound. It has also been shown to boost immune cell activity and enhance antibody responses. Combining turmeric with black pepper significantly ups curcumin bioavailability. Sprinkle a turmeric black pepper combo onto a smoothie, soup, broth, or cooked veggies.

Dried tart cherries

The high antioxidant content in dried tart cherries is tied to a bolstered immune system, including a reduced risk of upper respiratory tract symptoms. They also support healthy sleep due to their natural melatonin content, which is crucial because research shows that people who don’t get enough quality sleep are more likely to get sick after being exposed to a virus. Eat them as is, or stir into nut butter and eat off a spoon.

Walnuts

In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper, and folate. Walnuts have also been shown in research to reduce psychological stress, and unchecked stress weakens immunity. Pair walnuts with dried tart cherries as a snack, or chop and use as a garnish for fresh fruit or cooked veggies.

Garlic

Research lends credibility to garlic’s immune-supporting capabilities. In one older study, 146 volunteers were randomized assigned to receive either a placebo or a garlic supplement daily for 12 weeks throughout cold season. The garlic group experienced significantly fewer colds compared to the placebo group, and they recovered faster if they did get infected.

Newer research confirms that aged garlic extract may enhance immune cell function In the study, healthy adults between 21 and 50 received either a placebo or aged garlic extract for 90 days. While there was no difference in the number of illnesses between the groups, those who received garlic had reduced cold and flu severity, fewer symptoms, and a smaller number of missed days of work or school. Reach for fresh garlic cloves rather than a supplement. Add it to cooked veggies, soup, or broth.

Pomegranate juice

Pure pomegranate juice is another food that supports immunity via its  antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in pomegranate juice have also been shown to combat virus, and decrease the length of a cold by as much as 40%. Sip on pomegranate juice, add splashes to water or chamomile tea, blend into smoothies, or freeze in BPA free molds, along with pureed banana and ginger root, to make popsicles.

Green vegetables

Green veggies provide anti-inflammatory antioxidants, as well as key nutrients known to help the immune system function, including vitamins A and C, and folate. They also provide bioactive compounds that release a chemical signal that optimize gut immunity the location of 70-80% of immune cells. Saute veggies in EVOO along with garlic, turmeric, and black pepper, or add them to soup. You can also blend leafy greens, like kale or spinach, into a smoothie.

By: Lucy

For the first time in history, bottled water sales have surpassed soda sales, with water consumption reaching 39.3 gallons in 2018, compared to 38.5 gallons in soda consumption.1

A significant reason for the increase in water consumption is thanks to the surge of sparkling water on the market. In fact, carbonated water sales topped at $797 million in 2015, and are expected to climb to $1.1 billion in 2020.2

The Dangers Bubbling Under the Surface

There is no question that drinking water is great for your health. It’s been connected to healthy weight, great skin, increased immunity, improved digestion, and even migraine relief. But sparkling water? The science tells a different story.

The issue with sparkling water has to do with the carbonation that gives it its characteristic fizz. The process is actually quite simple. You take plain old water and add carbon dioxide and, presto, you have carbonated water.

Carbonated water goes by many names. When it’s just plain old carbonated water, it’s called seltzer. When you add in sodium, you have club soda. Add in flavoring (sugary or sugar-free), and you have sparkling water. The only exception is mineral water, which tends to be plain old water with naturally occurring minerals.

But putting the sugar and artificial flavors and colors aside, the carbonation itself has been shown to be problematic in three main areas of health: digestion, dental health, and weight.

On the digestive side, carbonated water has been associated with gas and bloating. As the carbonation hits the stomach, the bubbles can cause a build up of air. That excess air can result in gas /burping) as well as abdominal bloat.

Additionally, carbonated drinks have been linked to increased risk of GERD and acid reflux. One study found that people who had been treated for GERD often had a relapse in symptoms after consuming carbonated beverages.3 In fact, the carbonation was responsible for more relapses than heavy coffee consumption, chocolate, smoking, obesity or being overweight, and even spicy food.

The issue with dental health is a matter of pH levels. Carbonated water can be acidic, likely due to the addition of carbon dioxide. Plain flat water registers about a 7.0 on the pH scale. It’s neutral. However, some carbonated waters can drop as far down the acidic side of the scale as 5.5 (Perrier for example). And the news is even worse when you look at flavored sparkling water, whose pH levels can drop as low as 2.75, just 0.25 away from Coca-Cola!4

This is bad news for your teeth, as it can lead to enamel erosion.5 As you lose enamel, you increase your risk for tooth decay, and tooth decay has been linked to heart disease, Alzheimer’s, and diabetes.6-11

Finally, if you think that switching the cola for carbonated water is a great diet move, you might need to rethink your drink. Turns out, even unflavored carbonated water can boost your appetite by increasing the hunger hormone ghrelin.12

When ghrelin is elevated, so is your hunger and your cues to eat more calories. This, naturally, can lead to weight gain.

Select Your Water Wisely

All of this is not to be a bad news when it comes to water. It’s more of a wake up call if you’ve been guzzling the fizz. Like most things, it’s a matter of moderation.

First and foremost, know the pH of your water of choice. Look for one that registers as close to 7.0 (if not higher) as possible. This will help to support your enamel and dental health.

Next, limit your consumption to no more than one or two fizzies a day. This will reduce your risk of digestive upset and won’t have a large impact on your ghrelin levels.

Finally, avoid the flavored waters. They often contain added citric acid and/or sodium, which can add a whole new set of health issues. If you are looking for a flavor boost, try adding frozen fruit instead of ice cubes, adding slices of lemmon or even cucumber, or give flavored stevia a try.

References

1. http://fortune.com/2018/03/10/soda-tax-bottled-water-americans/
2. https://www.foodnavigator-usa.com/Article/2016/05/23/Functional-sparking-bottled-water-sales-are-very-hot-in-the-US#
3. Lopez-Colombo A, et al. Risk factors associated with gastroesophageal reflux disease relapse in primary care patients successfully treated with a proton pump inhibitor. Rev Gastroenterol Mex. 2017 Apr-Jun;82(2):106-14.
4. Brown CJ, et al. The erosive potential of flavoured sparkling water drinks. Int J Paediatr Dent. 2007 Mar;17(2):86-91.
5. Kontaxopoulou I and Alam S. Risk assessment for tooth wear. Prim Dent J. 2015 Aug;4(3):25-9.
6. Willershausen B, et al. Association between chronic dental infection and acute myocardial infarction. J Endod. 2009 May;35(5):626-30.
7. Sfyroeras GS, et al. Association between periodontal disease and stroke. J Vasc Surg. 2012 Apr;55(4):1178-84.
8. Stewart R, et al. Adverse oral health and cognitive decline: the health, aging and body composition study. J Am Geriatr Soc. 2013 Feb;6(2):177-84.
9. Kamer AR, et al. Periodontal disease associates with higher brain amyloid load in normal elderly. Neurobiol Aging. 2015 Feb;36(2):627-33.
10. Noble JM, et al. Serum IgG antibody levels to periodontal microbiota are associated with incident Alzheimer disease. PLoS One. 2014 Dec 18;9(12):e114959.
11. Preshaw PM, et al. Periodontitis and diabetes: a two-way relationship. Diabetologia. 2012 Jan;55(1):21-31.
12. Eweis DS, et al. Carbon dioxide in carbonated beverages induces ghrelin release and increased food consumption in male rats: Implications on the onset of obesity. Obes Res Clin Pract. 2017 Sep-Oct;11(5):534-43.

Our incredible minds are what differentiates us from other creatures. We have the unique ability to reason, think abstract thoughts, and experience deep emotions. Yet, emerging research is finding that our gut microbes are the invisible hand influencing our mental well-being.

That’s right – there is a two way street of communication along what’s called the gut-brain axis occurring at all times between the enteric system in your gut and the central nervous system – and your microbes play a dominant role. Increasing evidence has found the gut microbiome plays a more dominant role in this conversation than we originally thought.1

Your gut microbiome even helps create neurotransmitters and metabolites that act on your brain via the vagus nerve. This has lead to a wave of new studies investigating how the gut microbiome influences our brain and how we can leverage this to improve our mental health.

Neuroscientist John Cryan from University College Cork in Ireland has been studying the power of the gut microbiome in fascinating experiments using mice models. By altering, eliminating, or preventing the development of a healthy microbiome in the mouse, Cryan found:

• Mice without gut microbes (germ-free) experience neurochemical changes within the brain.2
• Germ-free mice are unable to recognize other mice around them, making them unable to socialize.3
• Germ-free mice exhibit high-risk behavior.2
• Mice without microbes are unable to remember scary situations, suggesting the microbiome impacts neurological pathways involved in fear conditioning.4

Another team of researchers from McMaster University in Ontario, Canada found that when microbes were taken from a ‘normal’ mouse and transplanted to the gut of a germ-free mouse through a procedure known as fecal microbiota transplantation, it altered the brain chemistry and behavior of the formerly germ-free mouse. Essentially, the mouse adopts a similar personality to its donor.5

Pretty incredible, isn’t it?

It makes you wonder who’s really in control here?

The gut microbiome is clearly influential in certain actions and behaviors that were fully credited to the brain, suggesting it’s time we stop thinking of our brain is in full control.

Research Suggests Food is Medicine

Based on his studies, Cryan concludes, “dietary treatments could be used as either adjunct or sole therapy for mood disorders.”6

This touches on one of the most exciting insights that has come from gut microbiome research, which is that we have the power to change the composition of our gut microbiota through our diet. Each microbe prefers certain food – just like you and me, making every meal you eat important because you are feeding your microbes.

Until recently we’ve been treating mental health with medications to target chemical imbalances of the brain, but it appears we may have been looking at the wrong brain.

When you imagine your body, imagine you have two brains – your classic brain and your gut.

Understanding Your Second Brain

Due to how powerful your gut is in influencing your mental state, it’s earned itself the nickname – the second brain. Your enteric nervous system (ENS) is embedded in the walls of your gut and contains between 200-600 neurons, which is more than your spinal cord. Your ENS is incredibly impressive and works both independently and together with central nervous system (CNS).7

The gut microbiome directly influences the development, function, and activity of the ENS.8 One of the ways the gut microbiota is able to communicate with the nervous system is through intrinsic primary afferent neurons (IPANs). IPANs are specific neurons that reach into the gut lining and respond to changes in the gut lumen. IPANs are transducers, meaning they can take physiological stimuli and change them into electrical signals.9

Examples of physiological stimuli IPANs respond to include:

• Changes in gut chemistry (including gut microbial activity)
• Movement of the villi (finger-like folds in the gut lining)
• Distortion of gut lining (normal for digestion)
• Contractions of intestinal muscle (also, normal for digestion)

Through IPANs and the neurotransmitters created by the gut microbiome, what happens in our gut can be communicated to the brain.

Due to this intricate connection between our two brains, the study of the gut microbiome is arguably the fastest growing area of mental health research. We’ve already discussed the strong association between anxiety, depression and the gut microbiome.

But what about other areas of mental health?

The Gut Microbiome and Mental Health

Now that we have a better understanding of how our two brains communicate, let’s look at what science is uncovering about the relationship between the gut microbiome and mental health conditions.

• Autism spectrum disorder (ASD) – Gastrointestinal symptoms are common in people with autism, which raises suspicions that changes in the gut microbiome could somehow be involved. Research has found specific alterations in the gut microbiome composition characteristic of autism.10 Specifically, colonization of Candida albicans has been associated with increased autistic behaviors in children with ASD – though it’s important to note it’s more than just Candida albicans associated with ASD.11
• Attention deficit hyperactivity disorder (ADHD) – Preliminary studies have found certain bacterial strains appear at higher levels in the gut microbiome of people with ADHD. Microbial alterations seem to influence normal reward anticipation, which leads to impulsivity – a hallmark behavior of ADHD.12
• Obsessive compulsive disorder (OCD) – Stress and antibiotics have occasionally been found to trigger obsessive compulsive tendencies in those with OCD through alterations of the gut microbial composition. Researchers are hopeful that through (re)introduction of beneficial microbes to the microbiome, we could help those with struggling with OCD.13
• Schizophrenia and bipolar disorder – Research on the gut microbiome and its influence on schizophrenia and bipolar disorder is still in its infancy. But early studies are finding the gut microbiome may play a role in the onset and development of both conditions. 14

A new avenue for improving mental health may involve improving the health of your gut – psychobiotics, fecal microbiota transplants, and sometimes antibiotics that target specific microbes are all exciting possibilities.15

Your Microbes Are Your Buds

It’s time to start thinking of microbes as our buds. This means we have to stop blasting them with antibiotics, harsh cleaning chemicals, sanitizers, and anything else that hurts their chances of survival.

Most of your gut microbes live in a mutualistic relationship with you. They selfishly want you to stay healthy so that they can thrive. Your microbes participate in many biological functions including maintaining your body’s homeostasis – primarily by supporting your immune system. For these little guys to do their jobs and live happy, healthy lives they need just the right environment, which you control through your diet.

The gut microbiome is an active habitat of microbes and just like any other environment, it is healthiest when it’s balanced. We often refer to the environment of the gut microbiome as the milieu. As part of the human species, our gut microbiomes have core similarities, though we each have a unique microbial profile – think of this as your microbial fingerprint.

Because each person’s gut microbiome is particular to them, there is no universal diet that’s good for everyone. This is where your health coach comes in. Through the assistance of technology and a diet analysis they can identify the perfect diet for you and your gut microbiome.

Resources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/

2. https://www.ncbi.nlm.nih.gov/pubmed/21054680

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5006193/

4. https://www.ncbi.nlm.nih.gov/pubmed/28507320

5. https://www.ncbi.nlm.nih.gov/pubmed/23845749

6. https://www.scientificamerican.com/article/mental-health-may-depend-on-creatures-in-the-gut/

7. https://www.ncbi.nlm.nih.gov/pubmed/24997029

8. https://www.ncbi.nlm.nih.gov/pubmed/27343895

9. https://www.ncbi.nlm.nih.gov/pubmed/15063530

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/

11. https://www.ncbi.nlm.nih.gov/pubmed/25834446

12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5581161/

13. https://www.ncbi.nlm.nih.gov/pubmed/24332563

14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5503102/

15. https://www.ncbi.nlm.nih.gov/pubmed/27621125