Since the start of the pandemic people have been turning to Google to figure out how to keep healthy and fight off COVID-19. In fact, vitamin C was found to be the most searched vitamin in India amongst the selected immune boosting foods [1]. However, there are many more bioactive compounds that can provide protection: cofactors. A cofactor helps the body to function properly. They can be inorganic (Zinc, Copper), organic molecules – known as coenzymes (vitamins) – or even adjuvants. Adjuvants are used in vaccines to boost the immune response [2]. Nutritional supplements such as vitamin D, probiotics, lactoferrin (protein found in milk), and zinc are adjuvants, so the foods containing these compounds can be natural alternatives for boosting the immune system [3].
Polyphenols
Polyphenols are the main compounds with antioxidant activity present in plants. Antioxidants are substances that can protect cells from damage by free radicals (unstable and highly reactive molecules), which are produced when your body breaks down food, or you are exposed to toxins like tobacco smoke or radiation.
Plant foods including fruits (grapes, plums, blueberries, pears, apples, citrus fruits), vegetables, cereals, legumes, nuts, tea (green and black), and cocoa are rich sources of polyphenols and thereby provide abundant antioxidants when consumed. It has been recently reported that polyphenols may interact with SARS-CoV-2 viral proteins and cellular targets, preventing the entry of the virus into cells [4,5].
Glucosinolates
Glucosinolates are a large group of sulfur and nitrogen containing metabolites found in plants such as broccoli, brussels sprout, cabbage, and cauliflower, and are largely responsible for the smelly nature of these foods. When eaten raw, these vegetables release antioxidants, anticarcinogenics, antimicrobials and antivirals [5,6].
Cartenoids
Carotenoids are the diverse family of organic pigments that include red, orange, and yellow. This color fest exhibits a wide range of bioactivities which include antiviral, antidiabetic, anti-inflammatory, anti-aging, cardioprotective and anticancer properties.
Carrots, onions, peas, tomatoes, squash, spinach, kale, and peppers, all contain carotenes. Although the mechanism of action and molecular targets are still unidentified, the boosting of the immune system overall provides strength against COVID-19 [5].
As shown here, fruits and vegetables contain molecules that can help boost the immune system. Therefore, it is highly important to maintain a healthy diet, combining different types and colours of vegetables in each meal. However, boosting the immune system not only involves eating agents found in your food and supplements, but also practising appropriate hygiene (i.e. washing your hands), maintaining a consistent and adequate circadian rhythm, and limiting stress.
Even though these practices can help your immune system, vaccination is still the best way to prevent complications for COVID-19. If you want more information about the COVID-19 vaccines, you can read some of the posts on our website like “Decoding the mRNA COVID-19 vaccine”, “Vaccines’ efficacy against COVID-19 variants”, or “Are there long-term effects to the COVID-19 vaccines?”; and talk to your health care provider.
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Written by: Phaedra
Edited by: María and Natasha
BioDecoded is a volunteer group committed to sharing accurate scientific information. For more information about vaccines and their safety profile, please see previous posts or consult with your personal physician. If you have any questions about this topic or would like to learn more, please send us your questions on the “contact” page or on our email.
References:
Kushwaha, S. et al. (2021) “Determining the nutritional immunity information-seeking behaviour during the COVID-19 pandemic in India: a Google Trends data analysis”, Public Health Nutrition, 24(16), pp. 5338-5349. Available at: https://pubmed.ncbi.nlm.nih.gov/34348829/
Gley, J. Commentary on Adjuvants (2022). Available at: https://www.longdom.org/open-access/commentary-on-adjuvants.pdf (Accessed: 11 June 2022).
Costagliola, G. et al. (2021) “Could nutritional supplements act as therapeutic adjuvants in COVID-19?”, Italian Journal of Pediatrics, 47(1). Available at: https://ijponline.biomedcentral.com/articles/10.1186/s13052-021-00990-0
Paraiso, I., Revel, J. and Stevens, J. (2020) “Potential use of polyphenols in the battle against COVID-19”, Current Opinion in Food Science, 32, pp. 149-155. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7480644/
Tomas, M.. et al (2021). “The direct and indirect effects of bioactive compounds against coronavirus”, Food Frontiers, 3:96-123. Available at: https://onlinelibrary.wiley.com/doi/epdf/10.1002/fft2.119
Mukhra, R., Krishan, K. and Kanchan, T. (2021) “COVID-19 pandemic and “survival of the fittest””, The Journal of Infection in Developing Countries, 15(10), pp. 1384-1387. Available at: https://www.jidc.org/index.php/journal/article/view/13490
Calder, P. et al. (2020) “Optimal Nutritional Status for a Well-Functioning Immune System Is an Important Factor to Protect against Viral Infections”, Nutrients, 12(4), p. 1181. Available at: https://pubmed.ncbi.nlm.nih.gov/32340216/
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