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Vitamin D

Foods That Provide Immune Support During A Pandemic

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With the coronavirus pandemic still deeply impacting this planet, many are searching for ways that they can help keep themselves healthy from home. Obviously, immune support is one of the biggest concerns in terms of avoiding infection of this virus, and luckily there are a multitude of foods that have specific nutrients and vitamins that directly help your immune system function and grow stronger. 

It’s important to note that if you do contract the coronavirus, flu, or any other sort of viral infection, obviously medicine and seeking professional medical attention is the only real option for recovery. These foods in general are just known to boost your body’s immune response and can help your body strengthen in the case that you do get infected; but again, foods are not cures. 

Elderberries have been used as a homemade flu remedy for decades. The small berries are mainly known for being saturated in antioxidants. Any foods with antioxidants in them are extremely beneficial for fighting inflammation within the body. When you contract a virus such as Covid-19 or the flu, your immune system’s initial response is to heat up; hence the fevers, body chills and internal inflammation of your organs. Elderberries can help combat that heat and help your immune system respond to the virus quicker. 

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Button mushrooms are commonly eaten in salads or pasta dishes and they actually contain a lot of beneficial vitamins within them. Selenium, to be more specific, is what keeps your body feeling strong and functional throughout a given day. If you’ve ever had a really bad cold and have felt extremely weak and achy, it’s likely because your body is suffering from a selenium deficiency due to the infiltration of whatever virus your body is fighting off. Selenium has been proven to especially help your body when you have the flu, hence why it’s recommended for immune support more so now as well. 

Any sort of citrus fruit directly benefits your immune system as well. Oranges, lemons, limes, clementines, etc. they all contain a large amount of vitamin C in them. Vitamin C is known for helping your body create more white blood cells (the cells in your body that fight off infections). This is why it’s always recommended to drink some orange juice when you’re sick, to provide your body with even more nutrients and vitamins. It’s recommended that men should get at least 90 mg of vitamin C per day and women need at least 75 mg. 

Red bell peppers are also loaded with vitamin C and have the same impact as eating a citrus fruit. However, red bell peppers actually contain even more vitamin C than the average citrus fruit. 

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Garlic can be used as the base for practically every meal and luckily it contains certain nutrients that specifically aid the body in artery function. Your arteries tend to work less efficiently when your body’s busy fighting off a foreign virus, so eating garlic everyday can help ensure your arteries and veins are always strong and running smoothly. 

Broccoli is obviously one of the healthiest foods for you. It has a ton of essential vitamins in it that all directly impact your immune system. It also maintains these nutrients more if it’s eaten uncooked, so pick up some fresh broccoli next time you’re at the market!

Finally, having yogurt in the morning is an amazing source of protein, but more importantly, vitamin D. Vitamin D can also be absorbed into the body through sun exposure (always remember to wear an SPF or sunscreen). Vitamin D is similar to vitamin C in the sense that it’s often taken when one is sick with the cold or the flu. 

As previously stated, all of these foods are meant to help keep your immune system functioning properly and can definitely help your body fight off viral infection, however, if you or a loved one begins experiencing any sort of flu or Covid-19 symptoms, contact your healthcare provider immediately.

Vitamins

Are You Getting Your 13 Essential Vitamins Everyday?

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It’s no surprise that we’ve all been taking the extra steps to remain healthy and safe during this coronavirus pandemic. Besides socially-distancing, remaining indoors unless absolutely necessary, and wearing protective gear in public settings, there are other things we can be doing from the comfort of our homes to ensure that our bodies, and immune systems specifically, are still running smoothly. 

Did you know that your body needs 13 essential vitamins in order to stay alive and healthy? Obviously, most of us aren’t taking 13 different supplements a day, however, that doesn’t matter as most of these vitamins are commonly found in the foods/beverages we ingest everyday. That being said it’s important, now more than ever, that you’re ensuring you and your family are getting all the vitamins they need to keep themselves up and running. 

“The 13 essential vitamins your body needs are vitamins A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12). The four fat-soluble vitamins—A, D, E, and K—are stored in the body’s fatty tissues. The other nine vitamins are water-soluble and therefore must be replenished regularly because they are removed from the body in your urine. Vitamin B12 is the only water-soluble vitamin that is stored in the liver,” according to Reader’s Digest Canada. 

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The most effective way to make sure your body is getting enough of these 13 vitamins everyday is through a balanced diet from a variety of foods, so here are some of the most commonly ingested foods containing the essential nutrients and vitamins we need:

Vitamin A: Vitamin A’s main purpose is to aid your body in growth and cell development, so if you’re a younger individual, this vitamin is especially important for your body as it navigates puberty. Vitamin A also aids your body in its nail, skin, hair, bone, and teeth growth and it’s been proven to help prevent certain respiratory diseases such as lung cancer. Vitamin A is most commonly found in cold-water fish meat, such as Salmon, or fortified dairy products like eggs. 

Vitamin D: This vitamin is most commonly thought of in relation to the sun, as  sun rays emit Vitamin D that gets absorbed into our skin, however, during a time where our government is telling us all to stay inside, we’ll have to turn to alternative ways of getting our daily dose vitamin D. Vitamin D is essential for calcium development, so it’s most commonly found in milk, butter, egg yolks, and fatty fishes. 

Vitamin E: This vitamin specifically keeps your muscles and red blood cells functional, and also serves as a natural antioxidant for your body. Again, this vitamin is commonly found in eggs, you’ll notice there’s a lot of crossover food items on this list, which is great for when you need to plan your weekly meals. It’s also found in vegetable oil, mayonnaise, nuts, seeds, and certain cereals. 

Vitamin K: Vitamin K is mainly used in the body for clotting your blood. No, not in a harmful way, Vitamin K is responsible for helping your red blood cells clot when you get a scrap or cut so that you don’t continuously bleed. It’s most often found in green leafy vegetables like spinach, broccoli, lettuce, and more. 

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Vitamin C: One of the most commonly known vitamins, vitamin C is found in most citrus fruits and vegetables as well. This vitamin is specifically responsible for strengthening your blood vessel walls, which in turn promotes wound healing and supports overall immunity. It’s why we’re often told to take vitamin C supplements when we feel like we’re getting sick. 

As previously mentioned, the following B-vitamins are all water-soluble and excreted from your body through urination, as opposed to the other Vitamins which are totally absorbed into the body, more or less. This is why they need to be replenished within your body everyday. 

Vitamin B1: Essential for maintaining a healthy metabolism/digestive system, commonly found in pork, nuts, seeds, and other grains.

Vitamin B2: Also supports metabolic health and improves on ocular health (eyesight). Most commonly found in dairy products, poultry and raw mushrooms.

Vitamin B3: Benefits metabolic health as well as the body’s natural growth throughout life (hair, nails, teeth, etc.) Mostly found in seafood products, poultry, and eggs. 

Vitamin B5: Aids metabolic health and energy while also stabilizing blood sugar levels when they seem to get too high or low. The best part? Almost every single food item out there has vitamin B5 in it. 

Vitamin B6: The following four B Vitamins are all imperative to our bodies overall immune response/health. They not only promote good metabolic function like the other four, but also play a main role in our bodies nerve function and the creation of red blood cells. Vitamin B6 specifically can be found in meat, fish, cereals, bananas, and leafy green vegetables. 

Vitamin B7: Same benefits as B6, and is found in eggs, soybeans, whole grains, and nuts. 

Vitamin B9: Vitamin B9 carries out all of the functions listed for B6 while also aiding the body in making DNA, RNA, red blood cells, and essential proteins. Vitamin B9 is also extremely important for individuals who are pregnant, as it helps prevent birth defects. It can be found in leafy green vegetables, asparagus, oranges, avocados, and yeast. 

Vitamin B12: Vitamin B12 is essentially the same exact vitamin as B9, very important, and is found in pretty much all food products that are derived from other animals.

Spirulina

Spirulina: The “Superfood” Supplement That You Should Be Taking

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Spirulina is a blue-green algae that is taking over the health and wellness world. It’s become one of the most popular dietary supplements and has been unofficially labeled as a “superfood” amongst the community of people who take it for its extensive health benefits and nutritional content. According to the Times Of India, spirulina is high in protein and vitamins, and since it comes from algae, it’s safe for vegans and vegetarians to take. 

Studies have suggested that spirulina can be used as an antioxidant and probiotic. Probiotics help aid digestion and calm intestinal inflammation, often individuals with dietary restrictions of any kind take a probiotic to make up for the nutrients they may or may not be getting based on their specific diet. These types of supplements are also great for boosting your immune system, and spirulina is no different. The probiotic elements of the “superfood” has been shown to improve gut health and increase the amount of bacteria in our stomachs. When people hear bacteria, they automatically associate it with germs, however, in this case the bacteria is actually essential for aiding digestion and keeping our intestinal linings strong and working. 

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According to Times of India, “Spirulina has no side effects and is packed with protein and vitamins. It also contains vitamins B-6, A, C, and K. One tablespoon (around 7 grams) of dried spirulina has: 20 calories, 4.02 g of protein, 1.67 g of carbohydrate, and 0.54 g of fat. It also contains trace amounts of calcium, iron, magnesium, and potassium.”

The combination of nutrients along with a low calorie count is the reason that spirulina was initially used as a “vitamin” supplement for individuals looking to lose weight. Not only is there little to no calories/carbs in it, but the massive amounts of nutrients and vitamin content helps balance out the things your body needs to function anyway. Think of spirulina as every single daily supplement and vitamin you’re supposed to be taking, all in one. 

Studies also suggested that individuals who ate spirulina for three months consecutively, while living a relatively healthy and active lifestyle, showed improvement in their overall BMI, (body mass index) which refers to an individual’s weight in relation to their height and age. 

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Spirulina has also been proven to help lower blood sugar and cholesterol levels in individuals who have higher levels of either. In fact, in 2018 a study was conducted in which individuals with diabetes took the superfood to see how it would benefit their blood sugar levels. What was found is that spirulina was able to help significantly lower fasting blood sugar levels. High fasting sugar is an issue that most individuals with Type 1 or 2 diabetes deal with, so the improvement on this is monumental. 

High cholesterol levels can lead to an increased chance of heart disease, which is the number one killer in the world. Spirulina can, yet again, help combat this; in a 2018 study, it was found that taking spirulina supplements daily lowered LDL cholesterol levels and increased HDL cholesterol levels. To simplify it, LDL cholesterol is the cholesterol that builds up in your arteries and can lead to a restriction of blood and oxygen in your arteries, preventing them from reaching your heart. HDL cholesterol is what helps keep those pathways clear and blood and oxygen moving throughout your body. So spirulina helps keep those HDL cholesterol levels stable, and LDL cholesterol as low as possible. 

There’s a whole multitude of benefits that come with taking spirulina daily. The best part is because it’s derived from algae, which is quite commonly found in nature, you can find any type of spirulina supplement at your local vitamin stores or online. They make a variety of ways in which you can consume it, the easiest most likely being a simple supplement tablet.