Making nutrition immunity a priority for COVID-19
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Learn all about the 4 nutrients your body needs to boost your immunity plus the non-food things you can do. Not forgetting those anti-viral supplements that have evidence behind them.
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Making nutrition immunity a priority for COVID-19
- 1. Making nutrition a priority for COVID-19 Catherine Saxelby
- 2. • Find out the 4 nutrients your body needs for immunity • Learn how to eat a ‘balanced diet’ (brief) • Find the 5 non-food immune-boosters • Hear the pros and cons of supplements such as echinacea, garlic and olive leaf extract
- 3. Why nutrition boosts your mood & productivity
- 4. Better brain function Less anxiety, less depression Stay sharp and focussed Longer stamina Better ideas Increased creativity More optimism Opie RS, O'Neil A, Jacka FN, Pizzinga J, Itsiopoulos C. A modified Mediterranean dietary intervention for adults with major depression: Dietary protocol and feasibility data from the SMILES trial. Nutr Neurosci. 2018;21(7):487-501. doi:10.1080/1028415X.2017.1312841. https://pubmed.ncbi.nlm.nih.gov/28424045
- 5. Vitamin A strengthens immunity and builds healthy skin and mucous membranes.
- 7. Concentration by weight per 100 g (3½ oz) in descending order
- 8. Safe maximum level for supplements: 1,000 mg a day
- 10. Safe maximum level for supplements: 40 mg a day
- 12. Concentration by weight per 100 g (3½ oz) in descending order
- 13. Safe maximum level for supplements: 45 mg a day (but check with your pharmacist as some brands of iron cause constipation and upset stomach – in which case take only every second day)
- 15. If you develop a fever, cough, sore throat or shortness of breath within 14 days of overseas travel or are in contact with someone else who has COVID-19, seek medical attention. Get tested. Call your local doctor or in an emergency, your local hospital emergency department. For more information, you can call the Coronavirus Health Information Line which operates 24/7 on 1800 020 080.
- 16. 1. Sneeze or cough into your elbow or a tissue and dispose of the tissue safely. 2. Wash your hands regularly and don’t touch your face while you are out. 3. Stay at home if you’re feeling unwell.
- 18. • • • • •
- 19. Anti-viral supplements may be recommended in some circumstances. Talk to your health care provider. Echinacea perpura - daisy family
- 20. Allicin
- 21. Olive Leaf Extracts Act as Modulators of the Human Immune Response. https://pubmed.ncbi.nlm.nih.gov/29149822/ Magrone T, Spagnoletta A, Salvatore R, et al. Olive Leaf Extracts Act as Modulators of the Human Immune Response. Endocr Metab Immune Disord Drug Targets. 2018;18(1):85-93. doi:10.2174/1871530317666171116110537 Olive leaves are rich in polyphenolic compounds that are known to have antioxidant, antimicrobial, and anti- inflammatory activities. Oleuropein is the only component that has shown anti- inflammatory effects at a concentration of 20 μg/mL. From https://pubmed.ncbi.nlm.nih.gov/29099642/ Qabaha K, Al-Rimawi F, Qasem A, Naser SA. Oleuropein Is Responsible for the Major Anti-Inflammatory Effects of Olive Leaf Extract. J Med Food. 2018;21(3):302-305. doi:10.1089/jmf.2017.0070
- 22. In vitro and animal studies show that olive leaf extract has some potential activity against the influenza virus Research suggests that olive leaf extract may reduce the infectivity and inhibit the replication of viruses that cause colds, influenza and lower respiratory tract infections – further clinical trials in humans are needed to validate these findings Two major polyphenols found in the olive leaf – oleuropein and hydroxytyrosol. From https://olivewellnessinstitute.org/olive-leaf/olive-leaf-extract/
- 24. • • • • • •
- 25. ½ ¼ ¼
- 26. The 4 nutrients needed A ‘balanced diet’ 5 non-food immune-boosters Supplements Vitamin A, vitamin C, zinc, iron The basics 5 other factors that can help fight off viruses (sleep, relaxation, exercise, sunshine, Echinacea, garlic, olive leaf extract
- 27. THANK YOU Making nutrition a priority for COVID-19
Editor's Notes
- It has long been claimed to prevent and even cure the common cold, even though the research has not been convincing. Several studies show that it can reduce the duration of a cold, but not eliminate it entirely. Wheeze and bronchitis also respond to higher vitamin C intakes.
- this is a prudent limit although many people take more eg 2000mg (2 grams) to 3000mg (3 grams) as supplements during winter. There doesn't appear to be significant side effects and how much you consume will be limited by diarrhoea and upset stomach. Easy way to take in enough vitamin C: Eat an orange as a snack Make a Greek salad with tomato 45, capsicum 95 and parsley 30
- If you supplement, most multivitamins will contain some zinc. Easy ways:
- 1. Lean red meats, fresh not processed Red meats are hard to beat when it comes to iron. Lean red meats like beef, lamb, venison and kangaroo are the best sources of iron not only because they are they rich in iron but also because the iron is well-absorbed by the body. Around 40 per cent of meat's iron is in the form of bio-available haem iron. Red meat has twice as much iron as chicken and three times as much as fish. Generally the redder the meat, the richer it is in iron. In the average Australian diet, meat, chicken and fish account for around 20 per cent of all iron eaten. I know many dislike the taste but liver and organ meats (including foie gras, chicken livers and lambs fry) boast an impressive concentration of iron. Just a small amount spread on toast or crackers can make a big difference to getting in the iron. Processed meats like salami, sausages, bacon and hot dogs aren't as healthy for you as fresh cuts of meat due to their content of salt and nitrites.
- (but check with your pharmacist as some brands of iron cause constipation and upset stomach – in which case take only every second day) Aim for Ferrous gluconate, ferrous fumarate and chelated forms of iron are more readily absorbed. All however are non-haem forms of iron which are subject to the same poor availability as that in vegetables.
- Non-meat vegan sources of iron Whole grains, iron-enriched breakfast cereals, vegetables, legumes (beans and lentils), nuts and eggs contain iron, but the iron is in the form of non-haem or inorganic iron and thus is not absorbed as well as that found in meat. Why? Vegetables contain fibre and oxalates while bran and wholegrains contain phytates, which both bind and hold iron, so the full quota cannot be properly absorbed. Of the foods listed, grains make the greatest contribution to our diet, with around 30 per cent of iron coming from fortified breakfast cereals, bread and brown rice or pearl barley.
- Face masks aren’t recommended for people without symptoms.
- Face masks aren’t recommended for people without symptoms.
- Traditional Chinese medicine used garlic for the treatment of coughs, bronchitis, tuberculosis, diarrhoea, dysentery. Although about two hundred compounds have been identified in garlic, the most intensively studied have been the sulphur-containing compounds alliin, allicin and diallyl sulphide. Allicin is responsible for much of garlic’s renowned aroma and flavour. Once formed however, allicin gradually deteriorates to become diallyl sulphide together with ammonia and pyruvic acid. Supplements Look for a brand that lists the amount of allicin it will produce in the body. Manufacturers have agreed to standardise different preparations in terms of their potential to produce allicin, which is being considered the best marker compound. Steer clear of odourless garlic tablets as they have lost most of garlic's health properties—it seems that whatever is in the smell is also part of garlic’s health-giving process. If you’re taking large doses, heartburn, nausea and flatulence may be a problem.
- Favoured by alternative practitioners as a “natural antibiotic” to kill off bacteria and viruses, and stimulate the immune system. NOT from olive oil. Fron the leaves. Herbalists usually prescribes olive leaf as a good daily immune herb (much like vitamin C) for people who may be prone to picking up colds and flus such as parents of young children or anyone who comes into contact with lots of other people. Olive leaf extracts (OLEs) contain higher amounts of polyphenols than those detected in the extra virgin olive oil and fruit. Several lines of evidence support the cardioprotective, anti-oxidant and anti-inflammatory activities exerted by OLEs.
- Can download a PDF with references
- And I’d add 3 MORE THINGS: Cook with plenty of garlic, onions, leeks Limit over-refined and packet foods. If you cook dinner meals with supermarket sauces, supplement them with your own fresh or frozen vegetables.