Foods That Can Boost Your Immune System During Respiratory Viral Outbreaks (Based On Clinical Studies)

The last 4 weeks has been a stressful and scary time for many with news about the coronavirus outbreak and daily death tolls and also numbers infected that rising day by day.


 
The online and print publications has been full of misinformation  and fake news even from so called Health organizations that have enrolled the help of social media platforms to only promote their own agenda.
 
The key thing that every individual should be aware is not to become paranoid and fearful.
 
Yes, the coronavirus might become a global pandemic. Yes it might affect global economies badly if it is already not doing do. But as an individual, the key thing is to have a health and good immune system and also to main certain hygiene rules and precautions.
 
Wear a proper N95 mask properly when going into crowded areas, wash your hands regularly, avoid sick or suspected infected people and boost your own immune system by sleeping properly, having less mental stress, exercising and most importantly eating well.
 
Foods play a key role in maintaining a proper immune system. A healthy diet is critical.  Avoid processed foods, fried and oily foods, sugars, excessive carbohydrates especially refined ones, preserved or cured meats etc.
 
Thailand Medical News has compiled a list foods that might be help boost your immunity system based on past studies done.
 
Non-Dairy, Unsweetened Dark chocolate


 
Theobromine, an antioxidant found in dark chocolate helps to boost the immune system by protecting the body's cells from free radicals.
 
Typically, free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body's cells and may contribute to disease.
 
Though it has health benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.
 
Reference : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335269/
 
Blueberries


 
Anthocyanin is a type of flavonoid found in blueberries which has antioxidant properties that can help boost a person's immune system. A 2016 study noted that flavonoids play an essential role in the respiratory tract's immune defense system.
 
Medical researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.
 
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863266/
 
Curcumin or Turmeric


 
The yellow spice which is used often in Asian cooking, and present in some traditional medicines is been shown to help a person’s health. Consuming turmeric may improve a person's immune response. This is due to the qualities of curcumin, a compound in turmeric.
 
According to a 2017 review, curcumin has antioxidant and anti-inflammatory effects.
 
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
 
Fish Rich In Omega Oil


 
Tuna, salmon, pilchards, and other oily fish are a rich source of omega-3 fatty acids.
According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA) and also helps regulate the immune system.
 
Rheumatoid arthritis is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.
 
References: https://ard.bmj.com/content/73/11/1949  ,
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257669/
 
Broccoli


 
The cruciferous vegetable Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.
 
Reference: https://academic.oup.com/biohorizons/article/doi/10.1093/biohorizons/hzs004/220345
 
Sweet Potatoes


 
Typically, sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color. Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays. It too helps the immune system.
 
References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551189/,
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
 
Spinach


 
The green spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including: flavonoids, carotenoids, vitamin C, vitamin E. Vitamins C and E can help support the immune system.
 
Past research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.
 
References:https://www.researchgate.net/publication/316488658_NUTRITIONAL_VALUE_OF_SPINACIA_OLERAECEA_SPINACH-AN_OVERVIEW,
 
https://www.ncbi.nlm.nih.gov/pubmed/23830380
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863266/
 
Ginger


 
Ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. It helps the immune system in many ways.
 
References: https://www.ncbi.nlm.nih.gov/pubmed/23123794
 
https://www.ncbi.nlm.nih.gov/pubmed/29861127
 
https://www.ncbi.nlm.nih.gov/pubmed/30011890
 
https://www.ncbi.nlm.nih.gov/pubmed/16338110
 
https://www.ncbi.nlm.nih.gov/pubmed/29109311
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
 
https://www.ncbi.nlm.nih.gov/pubmed/26669122
 
https://www.ncbi.nlm.nih.gov/pubmed/26155120
 
Garlic


 
Typically, garlic is a common home remedy for the prevention of colds and other illness.
 
One previous research  looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold. The test group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements.
 
References : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3928210/
 
Matcha or Green Tea


 
Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.
 
Similar to  blueberries, green tea contains flavonoids, which may reduce the risk of a viral infections.
 
References:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863266/
 
Kefir


 
Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health.
 
Research suggests that drinking kefir may boost the immune system. According to a 2017 review, various studies have shown that regular consumption of kefir can help with:
fighting bacteria, reducing inflammation and increasing antioxidant activity.
 
References: https://www.ncbi.nlm.nih.gov/pubmed/28222814
 
Sunflower Seeds


 
Sunflower seeds are a rich source of vitamin E, an antioxidant. In the same way as other antioxidants, vitamin E improves immune function. It does this by fighting off free radicals, which can damage cells.
 
References:https://www.researchgate.net/publication/275653985_THERAPEUTIC_POTENTIAL_OF_SUNFLOWER_SEEDS_AN_OVERVIEW
 
https://www.ncbi.nlm.nih.gov/pubmed/23830380
 
Almonds


 
Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber. A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.
 
Reference: https://onlinelibrary.wiley.com/doi/pdf/10.1002/jsfa.2659
 
Kiwifruit And Oranges


 
Kiwifruits and oranges  are an excellent source of vitamin C, which is the vitamin that many individuals turn to when they feel a cold developing. While researchers are still not sure exactly how it helps, vitamin C may reduce the duration of common cold symptoms and improve the function of the human immune system.
 
References: https://www.ncbi.nlm.nih.gov/pubmed/23830380
 
Red Bell Pepper


 
Individuals trying to avoid the sugar in fruit, might find red bell peppers are an excellent alternative source of vitamin C. It is also rich in Vitamin A and Quercetin which have studies show that help in the immune system.
 
References:   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
 
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0105677
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906676/
 
https://cmr.asm.org/content/18/3/446
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214562/
 
These are just some common foods that can help the immune system. There are also lots more supporting studies but we only listed a few due to time constrain. However note that these foods do not prevent coronavirus infections directly nor do they treat coronavirus infections. They merely help individuals to boost their immunity system.
 
For latest developments and news about coronavirus research, the coronavirus epidemic or the Thailand Coronavirus scenario, keep on checking at: https://www.thailandmedical.news/articles/coronavirus