Corona virus – can nutrition help?

Corona virus – can nutrition help?

This winter’s flu season has taken a dramatic turn with the arrival and rapid spread of the Covid-19 corona virus.   A few weeks ago I highlighted some of the key nutrients we need for all-round immune support.  These nutrients are essential in the fight against flu.  But is there any evidence to say nutrition can help fight coronaviruses?

The short answer to this question is yes!  In a fascinating paper from the US, researchers explore the interactions between compounds in foods and the way our immune system deals with RNA viruses – including coronaviruses.

Immune nutrients

The compounds examined in this paper include:

Ferulic acid: an antioxidant found in many different plants

– Phase 2 inducers like sulforaphane.  Phase 2 is one of the detoxification pathways in the liver.  It requires plenty of glutathione, one of our most important antioxidant nutrients.  Sulforaphane can increase glutathione levels.

– The minerals zinc and selenium

– Anthocyanin compounds in Elderberry

– Phycocyanobilin in Spirulina: a type of cyanobacteria grown on freshwater lakes and sold as powder, tablets, or capsules

These compounds have multiple benefits for our immune defences.  This is seen through their modulating effects on immune cells and signalling molecules, and by providing powerful anti-inflammatory and antioxidant protection in the lungs and airways.

Nutrition and the elderly

A key observation of this paper is the way in which zinc and n-acetyl cysteine have been shown to support older peoples’ immune systems against ‘flu.  In a small-scale 6mth controlled trial involving 262 elderly people, those receiving 600mg of n-acetyl cysteine twice a day* experienced significantly fewer days of ‘flu and spent much less time confined to their beds, compared to those taking a placebo.

And, although the rate of infection was comparable between the two groups only 25% of the virus-infected subjects in the NAC group developed symptoms, compared to 79% of those in the placebo group.

*(This is quite a high dose, and not recommended unless advised by a nutrition practitioner)

Zinc and PPI medications

The benefits of zinc supplementation for the elderly were spotted as a by-product of another trial: the AREDS1 trial for eye health.  AREDS1 used a vitamin and mineral supplement with zinc in.  As the authors note: “…This effect might be pertinent to the significant 27% reduction in total mortality observed in elderly subjects who received high-dose zinc in the AREDS1 multicenter trial”.  It seems a supplement trial for healthy vision had an unexpected and positive effect on flu deaths!

Many older people take PPI (proton-pump inhibitor) medications like Omperazole, Lansoprazole, and Nexium, to manage acid reflux and heartburn.  These drugs suppress the production of stomach acid.  This can bring short-term relief from heartburn and reflux but it has a knock-on effect on nutrient absorption.  Using these medications for months on end can significantly impact zinc levels – and as a result, immune function.  If you or someone you know has been taking PPI meds for more than 3 months, it’s a good idea to have your zinc levels assessed either with a GP or via a nutrition practitioner.

So the big question now is where to find these amazing nutrients?

Zinc: poultry, shellfish (especially oysters – if you can stomach them!), red meat, pumpkin seeds, nuts

Selenium: Brazil nuts, shellfish, liverMixed nuts

Spirulina: use capsules or tablets, or add the powder to smoothies, pesto, and dark chocolate bark (this has to be the easiest and most enticing way of taking spirulina ever known)

Elderberry: keen foragers can make their own syrups.  The rest of us can find it in supplements such as ‘Sambucol‘ and Pukka Herb’s Elderberry Syrup

Sulforaphane: found in cruciferous veggies like kale, broccoli, and cauliflower

Ferulic acid: widespread in foods including oats, rice, pineapple, nuts, bananas, spinach, beetroot

Keep your diet as varied and interesting as possible and if you feel the need for more personalised advice, get in touch with your local Registered Nutritional Therapist.  York-people, you can find yours here!

Reference: M.F. McCarty and J.J. DiNicolantonio, 2020. Nutraceuticals have potential for boosting the type 1 interferon response to RNA viruses including including influenza and coronavirus Progress in Cardiovascular Diseases, https://doi.org/10.1016/j.pcad.2020.02.007

6 Tasty Foods To Ease Joint Pains

Running, swimming, tennis, football….all are fun until the moment injury strikes or you overdo it with the training!

Joint-nourishing foods can easily be incorporated into meals and snacks to support and improve strength, stamina and recovery from both training and injuries.

Try these 6 tasty choices

1. Cherries: Montmorency cherries are packed with anthocyanins, natural antioxidant compounds which have been proven to reduce inflammation and soreness, and aid muscle recovery after training.  Add ‘CherryActive’ to your post workout smoothie for a muscle boost!

2. Beetroot: this vibrant root vegetable is rich in nitric oxide, a natural compound that encourages circulation, increases stamina and maintains healthy blood pressure.  Many sports teams (including the 2010 England Rugby squad!) include shots of beetroot juice in their training regimes 7-14 days before an event.  Of course you can use it every day if you wish! Drink raw beetroot juice for maximum benefit and try adding a little apple or carrot juice if the taste is a bit ‘earthy’ for you.

3. Oily fish: salmon, mackerel, sardines, herrings, trout and pilchards are all packed with anti-inflammatory Omega 3 oils – perfect for both mind and body.  For all you athletic vegetarians and vegans, flax oil is a fantastic source of omega-3 essential fats.  It musn’t be heated up but tastes great drizzled over porridge or a baked potato or blended in a smoothie.

4. Spirulina: this microscopic cyanobacteria grows on freshwater lakes all over the world.  It contains 22 amino acids, vital for muscle function and repair alongside anti-inflammatory and antioxidant nutrients.  Like beetroot, it has a slightly ‘earthy’ taste but blends well with apple juice, dried fruits or in a banana smoothie.

5. Turmeric: the golden spice has the pain killing and anti-inflammatory effects of over the counter NSAID’s but without the nasty side effects. Add generous amounts to homemade curries!

6. Ginger: another anti-inflammatory and warming spice, grated ginger with hot water and lemon juice is a perfect way to start the day and give your sore, dehydrated muscles a boost.

Questions?  Thoughts?  Want to find out if a personalised Nutrition Plan can get you running that extra mile?

Drop me a line via the Contact Form or pop over to the ‘Nutrition in York’ Facebook Page and ask away 🙂