Foods That May Help With COVID-19 Outcomes

So what helps with COVID-19 outcomes? While there is no single food or natural

remedy that has been clinically proven to prevent COVID-19 infections, that doesn’t mean there aren’t some that help.

In fact, there are many foods that are already known to strengthen the immune system and fight disease. A number of these are currently being studied for their ability to reduce the incidence and severity of COVID-19 infections.

The summary is simple and profound, and will be no surprise to long-time Food Revolution Network members: Plant-based foods, including fruits, vegetables, whole grains, beans, nuts, and seeds have been shown to reduce the risk of the very chronic diseases that are so closely associated with bad outcomes from COVID-19.

Specifically, researchers are looking into compounds unique to these plant-based foods that may have a specific benefit to COVID-19 outcomes.

1. Ginger

Some research has found that several compounds found in ginger bind strongly to a COVID-19 enzyme in a way that may inhibit the virus. While that may seem surprising, most antiviral drugs contain raw materials derived from medicinal plants like ginger that are essential to their effectiveness.

2. Turmeric

The primary active compound in turmeric, curcumin, has been shown to have a potent binding capacity to the main COVID-19 enzyme. And it may be useful in pharmaceutical developments for the virus. Curcumin acts as a protease inhibitor, preventing the virus from replicating. It also potentially helps prevent its entrance in the first place. Curcumin already has powerful and well-documented anti-inflammatory properties. In fact, the power of curcumin is so strong that some scientists suggest it be considered for a clinical trial against COVID-19 infection.

3. Onions and Garlic

Allium vegetables contain a compound called allicin, which has also shown antiviral activity. Allicin appears to boost immune cells and repress pro-inflammatory cytokines and whole-body inflammation, which could help prevent and reduce the severity of COVID-19 infections. Existing research shows that allicin-containing supplements can prevent severe attacks from the common cold virus. While more research for COVID-19 is needed, onions and garlic already provide a host of known health benefits. So there’s no need to wait for scientific COVID-19 certainty to add them to your diet now. At the very least, it will help you enforce social distancing!

4. Citrus Fruits

Citrus fruits, like oranges, lemons, limes, and grapefruit, contain high amounts of vitamin C, a known immune-enhancing antioxidant. They’re also rich in hesperidin, a flavonoid shown to bind to key proteins of the COVID-19 virus and potentially block infection. Clinical trials using hesperidin are already taking place.

5. Cruciferous Vegetables

The profound health benefits of cruciferous veggies, like broccoli, kale, and cauliflower, are attributed in part to their sulforaphane content. Sulforaphane is a sulfur-rich compound that helps reduce inflammation and facilitate repair in the body. It can activate a compound called NRF2 that can be employed against the COVID-19 virus. Cruciferous veggies also contain an antioxidant called glutathione. Glutathione has been studied as a way to block cytokine storm syndrome and respiratory distress in patients with COVID-19 pneumonia. For more on the extraordinary health benefits of sulforaphane, click here.

While most studies on the impact of specific foods on COVID-19 infection are too early to be conclusive, the benefits of these foods to your overall health are already well documented.

Ginger, turmeric, onions, garlic, and cruciferous vegetables can all make a major contribution to your health.

Specific Nutrients Being Studied in Relation to COVID-19

iStock.com/1989_s

What helps with COVID-19 outcomes when it comes to specific nutrients? In addition to the foods above, there are several nutrients being studied for their potential to help prevent and treat COVID-19. At a minimum, getting the recommended daily allowance (RDA) for these nutrients is thought to have a role in supporting immune function. And in some cases, taking more may have therapeutic benefits, too.

1. Omega-3 Fatty Acids

Found in fish and algae, as well as chia and flax seeds, omega-3s (EPA and DHA) may help reduce inflammatory markers and boost immunity. They increase the function of neutrophils, which are the body’s first responders to infection. They may also help prevent heart-related complications from severe COVID-19 infections. Several studies are currently in progress, including the use of EPA and intravenous omega-3 supplementation aimed at resolving deadly cytokine storms.

2. Vitamin C

An essential vitamin and well-known antioxidant, vitamin C is highly concentrated not just in citrus fruits, but in many fruits and vegetables, including bell peppers and broccoli. As it reduces inflammation and oxidative stress, vitamin C has been spotlighted over the past year for its potential to alleviate COVID-19 complications. Both injections and oral vitamin C have been associated with improved outcomes and recovery from the infection. Several clinical trials examining best therapeutic practices are currently underway.  For more on the immune system benefits of vitamin C, click here.

3. Vitamin D

Not only is vitamin D a key player in everyday immunity, but there’s also a strong correlation between low vitamin D levels and higher rates of COVID-19 risk and mortality. In one study, hospitalized patients with COVID-19 who were given vitamin D saw reduced severity in their condition. Many clinical trials examining this relationship and best practices for using vitamin D are currently ongoing. While there aren’t many foods that naturally contain vitamin D, it can be found in fortified plant milks, UV-treated mushrooms, and most reliably through supplementation. Get the whole story on vitamin D here.

4. Vitamin E

Vitamin E is found naturally in nuts and seeds and is known to have immune-enhancingeffects. Low levels of vitamin E have been observed in pregnant women with COVID-19, in conjunction with more oxidative stress and worsened perinatal outcomes, suggesting the importance of this vitamin in combating the infection.

5. Zinc

Zinc is found in some animal products and in plant-based foods like beans, peas, lentils, nuts, seeds, and whole grains. It’s also often supplemented to help reduce the duration of the common cold due to its role in boosting immunity. It’s currently being considered as a prophylactic or adjunct therapy for COVID-19, with at least 12 clinical trials underway. Data shows that many COVID-19 patients have zinc deficiency. And that this is associated with prolonged hospital stays, more complications, and increased mortality.

6. Vitamin A

Vitamin A (retinol, or retinoic acid) is found in mango, watermelon, cantaloupe, sweet potato, carrots, and raw spinach. Researchers have noted that when COVID-19 patients experience a cytokine storm (one of the primary factors in COVID-19 deaths), they often have low levels of vitamin A in their blood. Megadoses of vitamin A are being considered as a potential way to support a healthier and more balanced immune response.

7. Selenium

Brazil nuts are among the best sources of selenium (just one nut can meet your daily needs!), an important mineral and antioxidant for your immune system. One study found that selenium status was significantly higher in samples from surviving COVID-19 patients compared with non-survivors. This suggests that selenium may have an important part to play in reducing the severity of COVID-19’s impact.

8. Melatonin

Some studies have found that people taking melatonin have significantly lower odds of developing COVID-19, and are far less likely to die of it.  In October 2020, a study at Columbia University found that intubated patients had better rates of survival if they received melatonin. When then-President Trump was flown to Walter Reed Medical Center for COVID-19 treatment, his doctors prescribed — in addition to other experimental therapies — melatonin.

Again, research on these individual nutrients is ongoing. But based on what we know now, it seems like a good idea to get plenty of them in your diet, and to consider supplementation if necessary.

https://foodrevolution.org/blog/what-helps-with-covid-19-food-and-nutrients/?utm_source=sfmc&utm_medium=email&utm_campaign=blo-2021&utm_content=food-&-nutrients-that-help-w/covid-outcomes