Immune-Boosting Foods: Fermented Foods and Vitamin C

There are already voices beginning to echo the call for “progressive return to normality” in the coming weeks.

Whatever that means, and regardless of the form it takes, the opening of the lockdown is going to demand from us that we strengthen—now more than ever—our immune system.

The economic and political measures may loosen, but our first line of defense must remain perfectly operational.

The following food groups are essential for our immune system to function properly.

When these nutrients are not present on a regular basis on our plate, our first line of defense may become susceptible to infections, particularly to viral infections.

1)Fermented foods

Sauerkraut, kimchi, kombucha, kefir, yogurt, pickles…

Ancient traditions of certain regions such as Japan, Korea, China, Central Europe, etc., as well as the latest scientific evidence leave little room to doubt: Fermented foods are one of the most convenient ways to obtain a healthy daily dose of probiotics.

What are the benefits of fermented foods?

Here are some examples:

• Boost the immune system (the topic of this post )
• Help fight allergies
• Promote the elimination of harmful microbes
• Support in the treatment of diseases and digestive imbalances
• Improve cognitive function
• Provide minerals that maintain bone health
• Help lower blood pressure and atherosclerosis
• Provide antimicrobial and anti-inflammatory properties
• Help regulate blood sugar levels (especially beneficial for people with diabetes and insulin resistance)
• (The list goes on and on…)

I will address this food group specifically in another post, but I want to highlight two of them here, because of their antimicrobial properties:

1)    Kimchi

Among the wide variety of fermented vegetables used to prepare kimchi, fermented onions (especially spring onions) and ginger, as well as some of the spices used, stimulate the growth of a special type of bacteria called “Lactobacillus plantarum.” These bacteria will help to activate a part of our adaptive immune system, specifically the one responsible for handling viruses.

2)    Sauerkraut

What does this ancient fermented cabbage provide?

This food has another long list of benefits, but for what concerns us here it is worth mentioning the following:

1. It is an excellent source of probiotics that boost the adaptive immune system (our “special elite corps” that faces viral invasions).
2. It is rich in vitamin C, necessary to support the innate immune system (our “first line of defense” against infectious agents).
3. In addition to the aforementioned, sauerkraut is rich in fiber, vitamin A, vitamin K and B vitamins, as well as a good source of iron, copper, calcium, sodium, manganese and magnesium.

As you can see, sauerkraut easily outshines the benefits of most of those sold-out supplements in pharmacies we may find these days 😉.

2)Vitamin C-rich foods

If there is one nutrient on everybody’s lips these days as a “potential cure” for the coronavirus, it is undoubtedly vitamin C: Megadose, yes, megadose, no… IV vitamin C, yes, IV vitamin C, no…

Regardless of the controversial (and sometimes fiery) arguments from both sides, one thing is unquestionable: inadequate levels of vitamin C can make you a “convenient host” for external pathogens (not just coronaviruses).

Adequate levels of vitamin C help our immune system perform the following tasks in an efficient manner:

1. Vitamin C builds up in phagocytic cells, such as neutrophils (a type of white blood cell responsible for acting first when there is a bacterial invasion).
2. It is involved in critical processes aimed at “capturing and guarding” pathogens, while waiting for the arrival of the “army of specialized cells” (i.e., “B-cells” and “T-cells”) to destroy them. Technically, these processes are called “chemotaxis” and “phagocytosis.”
3. It generates “Reactive Oxygen Species” (ROS), which are highly reactive chemical compounds that contain oxygen and will ultimately contribute to the elimination of harmful pathogens.

Where can we get vitamin C in food?

• Citrus fruits (oranges, tangerines, grapefruits…)
• Limes and lemons
• Kiwis
• Strawberries, raspberries, blackberries, blueberries
• Mangoes, papayas and pineapples
• Raw red and green peppers (most of the vitamin C gets lost during cooking)
• Broccoli (do not overcook so as not to destroy all the vitamin C and other heat-sensitive vitamins it contains)
• …

A comment here: the biggest problem we face as a population is not that there is a shortage of vitamin C in our environment, as it was for our ancestors who embarked on boat trips and suffered from scurvy (the disease associated with severe vitamin C deficiency).

The problem is that our current lifestyle and dietary habits involve a high level of consumption of ultra-processed and “junk” food, resulting in very low levels of vitamin C on our plates on a daily basis.

Thus, including these types of foods within a varied dietary style is a very easy (and inexpensive) way to maintain adequate levels of vitamin C, without having to rely on supplements.

Would you like to know more about what other foods can help strengthen the immune system, specially the part of it specialized in defending us against viruses?

Find them out in these posts:

🌱 Foods rich in Selenium and Vitamin E

🌱 Find out about a very powerful antioxidant called Glutathione, and which foods are rich in vitamin A

 

In the meantime, I send you one of those hugs that boost the immune system and bring out smiles,

 

Teresa M.