Eating for Resilience

By Rosie Schwartz, RD, FDC

You’re not alone if you’re feeling somewhat worn out these days.  Life is busy and many people are tired from the day to day grind as they try to maintain healthy living behaviours to support their immune system.  Comfort foods may appeal to you now more than ever but it’s key to go for those that are chock-full of nutrients.  These choices can not only support a healthy immune system to fight off infections, such as colds and flu, but also support both your physical and mental health.

In spite of what you might read (with all the misinformation out there), no single food or nutrient can boost your immune system or even just provide you with a stronger one.  Shortages or deficiencies in various nutrients though, can indeed impair how your body defends against infections. Nutrients like vitamin D,  zinc, vitamin B6, selenium and iron can build resistance to infection while those that keep your energy up include iron, protein, vitamins B12 and B6, and niacin. As for strength, protein, potassium, magnesium, phosphorus and zinc are essential.

Healthy living, including eating a variety of nutrient-packed choices, taking part in regular exercise, decreasing stress, getting adequate sleep and moderating alcohol intake may all part of a smart strategy.  

Here are some key factors to consider in keeping your immune system in top shape.

Vitamin D supplements 

Vitamin D, also known as the sunshine vitamin, can be in short supply much of the year here in the Great White North due to decreased skin exposure to adequate ultraviolet light of sufficient intensity. Studies are showing that your vitamin D status – or the amount of vitamin D in your blood- not only plays a role in your susceptibility to infections but also in your risk of developing auto-immune diseases.

This does not mean that taking vitamin D supplements can prevent your getting sick , especially if you are not deficient in the first place. More research is needed for conclusive proof. But to avoid a deficiency in this important vitamin, as it can be difficult to meet requirements with food alone, many experts recommend taking supplements of 1,000 or 2,000 IU per day. Keep in mind that the recommended upper limit is 4,000 IU per day.  

Zinc-rich foods 

Scientists have found that low levels of the mineral, zinc, are associated with an impaired immune system. This shortfall can play a role in your ability to fight off everyday ailments, such as the common cold but also in more serious and sometimes life-threatening infections such as sepsis and malaria.

The average person though, is unlikely to be deficient in zinc. However, older adults are more likely to have lower levels of zinc in their blood.  Zinc-rich selections include meat, such as beef and pork, poultry, seafood such as oysters, crab and lobsters, fortified breakfast cereals, pulses, nuts, whole grains, and dairy products. 

Vegetarians can also be short on zinc due to the fact that plant-based sources of zinc may be less well-absorbed. Cooking plant-based sources of zinc, such as beans, lentils and brown rice, along with onions and garlic has been shown to improve zinc absorption. It also tastes delicious, which helps to make these foods a regular menu offering. Sprouted grains and pulses also provide for better zinc absorption. 

If you’re considering supplements, be aware that while multi-vitamin and mineral preparations generally supply zinc, those which contain the mineral on its own may supply too much zinc. Excess amounts can cause gastrointestinal upsets and over long term, may actually impair your immune system functioning.   

Fruits, vegetables, spices and herbs   

Produce, whether fresh, frozen or canned, offers an assortment of nutrients, such as vitamin C and vitamin A, which contribute to a healthy immune system.  Seasoning your food with a variety of herbs and spices, besides making your dishes more appealing may also defend against infection. 

Lower your stress levels 

While stress can be part of everyday living, Covid and its effects have certainly elevated levels. Though nutrient packed food is vital for maintaining a healthy immune system, relieving stress is key as well. Exercise, which besides contributing to fighting off infection, can also reduce the levels of stress hormones in your bloodstream. If you can’t head outside for some physical activity, look online for any enjoyable fitness options. Or just put on some music and get moving. And keep in mind that going for hours without eating can also boost stress hormone levels.

The Bottom Line

Healthy living, including making smart food choices, is the best strategy to not only provide you with arsenal of weaponry to fight off infections  but to help keep you feeling vital through these difficult times.

Here are some nutrient-rich dishes, to provide you with  both  enjoyment and key ingredients to maintain your vitality.