FBINAA Associate Magazine Q2.2021

STAYING ON THE YELLOW BRICK ROAD

John Van Vorst

Fine Tune Your Immune System

B y now, everyone should be thinking about how to optimize the body’s immune system function. While there are many factors involved, nutrition plays a key role in the support our gut health (where over 70% of our immunity is housed) and protec- tive white blood cells. Specific nutrient deficiencies may limit the immune response or contribute to chronic inflammation, weak- ening the ability to fight off infection. This article will highlight five “immune system” nutrients, their whole-food sources and possible supplementation strategies to keep you well. IMMUNE SYSTEM NUTRIENTS 1. Vitamin D has antiviral, antimicrobial and pro-hormone properties to support the immune system and helps to protect against upper respiratory tract infections. Good food sources are listed in Table 1, but unless you live near the equator, a high-quality supplement may be necessary at least half of the year to achieve optimal blood levels of the sunlight vitamin. 2. Vitamin C has strong antioxidant properties and is essential for preventing and fighting infections. Also known as ascorbic acid, this vitamin is linked to white blood cell production and protects the immune system from oxidative stress. Unlike D, vitamin C is relatively easy to get from fruits and vegetables. Aim for 1-2 servings per day. 3. Zinc supports the immune system T-cells, part of our “adaptive” immune system that seeks out and kills foreign pathogens. Studies have shown zinc supplementation can enhance T-cell function and reduce the incidence of colds. Animal sources of zinc provide a higher-quality source for the body to access, while zinc lozenges are best if you’re already sick. 4. Magnesium consumption is associated with improved gut health and reduced markers of chronic, systemic inflammation. Unfortunately, it’s estimated that half of our population in the U.S. are deficient in this mineral. 5. Omega-3 fatty acids are essential (meaning the body cannot produce them on it’s own) and promote immune function by reducing inflammation and support white blood cell function. There are plant and marine sources for omega-3’s, however the plant-based sources are poorly converted in the body to the marine varieties. Eat plant sources daily and oily fish 2-3 times per week. “Every time you eat or drink, you’re either feeding disease or fighting it.” – Heather Morgan

Vitamin D Vitamin C

Zinc

Magnesium Omega-3 FA’s

Wild Salmon Strawberries

Oysters

Spinach

Wild Salmon

Oysters

Kiwi

Grass-fed Beef

Almonds

Anchovies

Egg Yolks

Bell Peppers Organic Chicken

Avocado

Mussels

Mushrooms

Broccoli

Lentils

Black Beans

Chia Seeds

Herring

Cherries

Pumpkin Seeds Dark Chocolate

Flax Seeds

Table 1 – Whole Food Sources for Immune System Nutrients

SUPPLEMENTAL STRATEGIES Everyone should follow the “food first” strategy for provid- ing your body with these key immune system nutrients by eating whole foods like fruits, vegetables, whole grains, beans, nuts, seeds and healthy proteins. However, there may be some ad- ditional benefit by getting higher doses of these nutrients and a high-quality supplement can serve as an effective insurance policy. Prior to starting any supplement regimen, consult with your doctor or health care provider as they may interact with prescription medications and diagnosed medical conditions. Consider working with a registered dietician and using blood or saliva tests to check nutrient status and create a personalized approach. Table 2 outlines the recommended amounts and preferred types of dietary supplements to best support immune function.

Vitamin D Vitamin C

Zinc

Magnesium Omega-3 FA’s

Wild Salmon Strawberries

Oysters

Spinach

Wild Salmon

Oysters

Kiwi

Grass-fed Beef

Almonds

Anchovies

Egg Yolks

Bell Peppers Organic Chicken

Avocado

Mussels

Mushrooms

Broccoli

Lentils

Black Beans

Chia Seeds

Herring

Cherries

Pumpkin Seeds Dark Chocolate

Flax Seeds

Table 2 – Supplement Types and Dosage

References “8 Ways to Optimize Your Immunity and Protect Your Health” (www.precisionnutrition.com) “Nutritional Strategies to Support Your Immune System” (lpi.oregonstate.edu)

30 F B I N A A . O R G | A P R I L / J U N E 2 0 2 1