Anti-Viral Diet: Foods to Boost Your Immunity

In a world where health is paramount, what you eat can be a powerful tool in staying healthy, fighting illnesses, and living longer. You have the power available to fight against the infections you are exposed to. While practices like washing your hands, exercising, and getting enough sleep are vital, one of the most effective ways to avoid getting sick is by incorporating anti-viral foods into your diet. This article explores a range of foods with anti-viral properties, how they work, and simple ways to include them in your daily meals.

The Power of Anti-Viral Foods

Viruses produce a variety of illnesses, which may also cause acute respiratory syndrome. All viral infections, including COVID‐19, are associated with the strength of the immune system. Till now, traditional medicine or vaccines for most viral diseases have not been effective. Antiviral and immune‐boosting diets may provide defense against viral diseases by lowering the risk of infection and assisting rapid recovery. Bioactive plant compounds, not only help in maintaining the body's normal physiological mechanism and good health but are also essential for improving the body's immunity and therefore can be effective against viral diseases. These agents fight viral diseases either by incorporating the body's defense mechanism or by enhancing the cell's immune system. Regular intake of antiviral foods may prevent future pandemic and consumption of these antiviral agents with traditional medicine may reduce the severity of viral diseases.

Simple Anti-Viral Foods to Include in Your Diet

Here is a list of simple and easy foods that you may already have in your home:

• Apple Cider Vinegar: This anti-viral food works in two ways. It has all the antiviral properties of apples, as well as the probiotics that naturally occur when it is fermented. It is a traditional medicine that now has many modern studies to back up its efficiency as a microbial agent.
• Black Tea: Black tea is a great anti-viral food. It contains compounds that fight pathogens such as viruses, bacteria, and fungi. Alkaloids, caffeine, catechins, polyphenols, theobromine, and theophylline are all naturally occurring elements found in the tea’s leaves. Studies have shown that black tea can stop the activity of both influenza and herpes simplex virus.
• Green Tea: Green tea has many of the health benefits of black tea and has less caffeine.
• Cinnamon: This delicious herb has been used medicinally for many years to fight viruses, fungi, yeasts, bacteria, other microbes, and inflammation. It is also considered an immunomodulator with its ability to modify the immune system responses and functions. The smell alone has the potency to stop the growth of certain viruses.
• Garlic: Garlic has been used for centuries for its healing abilities. It contains very strong elements that ward off a couple of different varieties of herpes, influenza, HIV, pneumonia and the rotavirus. One of its compounds, allicin, was given to people in a trial test for 12 weeks and it lowered the number and duration of colds compared to a placebo group. So not only is it effective in preventing colds, but it can also reduce your symptoms if you do catch a cold.
• Ginger: Ginger is an ancient medicinal food that has been used for thousands of years for viral illnesses, such as influenza, the common cold, and the human respiratory syncytial virus, or HRSV.
• Shiitake Mushrooms: All edible mushrooms can help to support the immune system. Shiitake mushrooms in particular, however, are powerful anti-viral foods. They can inhibit the replication of viruses, enhance the immune system, and reduce inflammation.
• Yogurt: Yogurt is full of probiotics that are great for fighting infections caused by viruses, especially respiratory illnesses, viruses that generate diarrhea, HIV-1 and certain types of Coxsackievirus. If in advanced stages of adrenal fatigue, be careful with dairy. Plain Greek yogurt is also an excellent source of protein and a good substitute for sour cream.
• Oregano: Oregano is not only a great herb for seasoning, but it also has anti-viral properties. Oregano has been found to be effective against over 30 different types of organisms. Carvacrol, received special attention due to recent reports of its specific binding with Mpro, a protease enzyme in the viral genome belonging to non‐structural proteins showing a significant effect in the replication and maturation of SARS‐CoV‐2 (Kumar et al., 2021). In another recent study, carvacrol, a bioactive molecule in the EO of Ammoides verticillata Briq. was reported to inhibit ACE2 activity and suggested that it may block the host cell entry of SARS‐CoV‐2 (Abdelli et al., 2021).

How These Foods Combat Viruses

These simple, everyday foods are very easy to incorporate into your diet.

1. Tea: Is rich in a group of pathogen-fighting compounds that can protect against a variety of viral infections. Tea leaves contain naturally occurring compounds-including polyphenols, catechins, and alkaloids such as caffeine, theobromine, and theophylline-that defend the plants against invading bacteria, fungi, and viruses. Research shows that black tea can almost completely inhibit the infectivity of influenza virus.

   Read also: Facial Serum for Wrinkles

2. Garlic: Contains powerful compounds-including allicin, diallyl trisulfide, and ajoene-that fight viruses, including influenza, rhinovirus, cytomegalovirus (a type of herpes virus), herpes simplex, HIV, viral pneumonia, and rotavirus.

3. Shiitake Mushrooms: Are loaded with beta-glucans, antiviral compounds that have been shown to inhibit viral replication and enhance immune function. In one study, people who ate shiitake mushrooms for four weeks showed improved markers of immunity, as well as reduced inflammation.

4. Ginger: Has long been used in tradi-tional medicine to treat colds and flu, and modern studies show that it has measurable antiviral benefits.

5. Apple Cider Vinegar: Is another traditional antiviral, and a number of modern studies have established the antimicrobial activity of apple cider vinegar against a variety of pathogens.

6. Cinnamon: Has been used in herbal medicine for hundreds of years, and chemical profiling shows that its active compounds have antiviral, antimicrobial, immunomodulatory, and anti-inflammatory effects. In one study, cinnamaldehyde, the compound that gives cinnamon its characteristic flavor and smell, inhibited the growth of the influenza virus.

   Read also: Gentle Anti-Aging Routine

7. Yogurt: Contains probiotics that fight viral infections. In one review, 28 trials showed that probiotics protected against respiratory tract infections. Other studies have found that probiotics can enhance respiratory tract immunity, speed recovery, and lessen the severity of respiratory infections caused by the influenza virus.

Incorporating Anti-Viral Foods into Your Diet: Simple Recipes and Ideas

Here are some simple ways to make anti-viral foods with simple, everyday ingredients.

• Black Tea Ginger Yogurt Smoothie: Brew a strong black tea to use as your smoothie’s base.
• Black Tea Muffins:
• Black Tea Rice: Use the appropriate amount of water needed to cook brown rice, but steep your black tea in it before adding the rice.
• Yogurt Salad Dressing:
• Yogurt Sandwich Spread: Mix plain greek yogurt with cumin, red onions that have been minced, and mashed avocado.
• Morning Parfait:
• Cinnamon Apple Dessert: For a simple and healthy dessert, toss some apple slices and pear slices with honey and cinnamon, then saute them on a low heat in coconut oil.
• Chai-Spiced Oatmeal: For a healthy breakfast option, mix cinnamon in with your morning oatmeal along with cardamom, coconut milk, and vanilla extract.
• Morning Coffee Blend:
• Apple Cider Vinegar Dressing: Mix together ACV, olive oil, honey, and mustard for a powerful salad dressing or something healthy to dip raw veggies in.
• ACV Pickles: For a quick pickle fix, mix ACV and agave into water that has been heated.
• Elderberry and ACV Herbal Tonic: To make a healing tonic out of anti-viral food, steep sliced ginger, and dried elderberries in ACV. Strain the concoction and add organic unrefined honey.
• Ginger Energy Balls: Grate ginger and mix it in a food processor with dates, walnuts, and coconut. They should have a pasty consistency with which you can roll into 1 inch balls.
• Ginger Salad Toppers: Peel the ginger root and cut the skin into very thin, matchstick-like pieces. Then, saute the thinly-sliced skin until they are nice and crispy.
• Ginger-Turmeric Milk: Slice a small portion of ginger and boil it on low with milk or coconut milk, for a few minutes.
• Roasted Mushrooms: Slice shiitake mushroom caps into thin strips and place them on a thin cooking pan. Drizzle coconut oil on top of each one. Then mince garlic into small pieces and sprinkle the anti-viral food on top of the mushrooms and coconut oil.
• Stir-fry Mushrooms: Try stir-frying shiitake mushrooms with a combination of your favorite veggies such as broccoli, carrots, red peppers and ginger. Use sesame oil and cook to desired tenderness.
• Sauteed Mushrooms: Take the whole mushroom cap and saute it in olive oil along with some leeks.
• Garlic Salad Dressing:
• Garlic Spread: Mash garlic cloves and mix them with coconut oil and rosemary.
• Simply Garlic: For a simple, healthy anti-viral food, roast the entire garlic head, including the skin, until the cloves are softened. When they have cooled, peel the skins off and enjoy as a side entree, appetizer, or healthy snack.

Additional Foods to Strengthen Your Immune System

Regularly eating a variety of nutritious foods rich in vitamins and minerals, such as citrus fruits, spinach, red peppers, and ginger, may help boost your immune system.

• Citrus Fruits: Most citrus fruits are high in vitamin C. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Popular citrus fruits include grapefruit, oranges, clementines, tangerines, lemons, and limes.
• Red Bell Peppers: Red bell peppers (100 g) contain almost 3 times as much vitamin C - 128 mg, as a 100g Florida orange - 45 mg. They’re also a rich source of beta-carotene.
• Broccoli: Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. The key to keeping its power intact is to cook it as little as possible - or better yet, not at all.
• Ginger: Ginger may help decrease inflammation, which may help reduce a sore throat and inflammatory illnesses. It may also help with nausea.
• Spinach: Spinach made our list not just because it’s rich in vitamin C - it’s also packed with numerous antioxidants and beta-carotene, which may both increase the infection-fighting ability of our immune systems.
• Almonds: Almonds contain vitamin E, a powerful antioxidant, and as the nut also contains healthy fats, it helps vitamin E to be absorbed by your body.
• Sunflower seeds: Sunflower seeds can be a good source of vitamin E, a known infection-fighter. But sunflower seeds also contain the vitamin selenium, which may help your immune system in two ways.
• Turmeric: The spice is touted for its ability to boost the immune system and act as an antiviral. That’s due to the spice’s level of curcumin, which helps lessen inflammation and fights free radicals.

The Role of Fermented Foods and Probiotics

Due to reports of significant antiviral activity, fermented foods and associated probiotic microorganisms have recently gotten a lot of attention. Several probiotic strains showed a diverse variety of antiviral properties and modes of action. The probiotic bacteria and bioactive ingredients in fermented products have antiviral capabilities that can combat viruses that affect the digestive and respiratory systems. Probiotics and bioactive compounds rich food could potentially hinder viruses from attaching to host cells and activate the immune system of the individual via increased natural killer cell toxicity, increased generation of pro‐inflammatory cytokines, and increased cytotoxicity of T cells (CD3+, CD16+, CD56+) (Muhialdin et al., 2021). The adaptive immune response to viral pathogenesis.

1. Kimchi: Kimchi is a familiar conventional Korean fermented vegetable rich in minerals, vitamins, and other health‐promoting substances. According to Choi et al. (2010), a variant of Lactiplantibacillus plantarum (YML009) obtained in Kimchi demonstrated remedial activity against the H1N1 influenza virus.

   Read also: Learn about ingredients that combat sugar-induced skin aging.

2. Yogurt: Yogurt is a very effective immune‐modulating meal with potential therapeutic effects due to its ability to alter the microbiome of the gastrointestinal tract (Kok & Hutkins, 2018). The growth of harmful bacteria is suppressed as the number of beneficiary bacteria grows, which helps to minimize infection (Meydani & Ha, 2000). Yogurt consumption has been shown in human studies to increase cytokine synthesis, antibody formation, and various cell activities, all of which help fight illnesses

3. Kefir: Kefir is a milk‐based beverage prepared from kefir grains that resembles a less thick yogurt. It may improve the defense mechanism to fight viral diseases. Macrophage generation, increasing phagocytic activity, enhancing the yield of cluster of differentiation‐positive (CD4+), CD8+, immunoglobulin (Ig)G+ and IgA+ B cells, T cells, neutrophils, as well as cytokines (e.g., interleukin (IL)‐2, IL‐12, and interferon gamma‐γ) are some of the mechanisms of action of kefir (Hamida et al., 2021).

The Benefits of Anti-Inflammatory Foods

An anti-inflammatory diet can be a powerful tool to combat inflammation. Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects. Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation. Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. To reduce levels of inflammation, aim for an overall healthy diet. In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life.

The Importance of Hydration

Proper hydration levels can help multiple bodily systems, including immunity, research shows. Also, Mayo Clinic notes, if you’re already on the cusp of a cold, water can loosen congestion. Electrolytes from beverages like zero-sugar Gatorade can be helpful for allowing your body to absorb fluids better, she adds, but you can also get these through foods without artificial sweeteners, like bananas, avocados, Greek yogurt, nuts, kale, and spinach.

Other Tips to Boost Your Immune System

Let’s say you load up on all this good stuff and still get socked with a virus. It happens. But continuing with healthy eating will shorten the duration of symptoms if you have a mild case of whatever you’ve caught, says Caldwell.

• Keep Eating“Most important is continuing to eat enough food overall,” Caldwell notes. “We might not be able to totally prevent getting sick by eating well, but if you’re not getting enough nutrients, and especially not enough protein, you’re going to lack the energy to fight it off.”
• Skip the Added Sugar and Unhealthy FatsAlso, avoid added sugar when you can. Added sugar is packed into soda, juice, cakes, candy, and cookies, notes the American Heart Association. It can trigger inflammation in the body, research indicates, and when your system is fighting against that, your immune system may not have enough power to combat outside stressors such as pathogens and viruses, according to a study in animals.
• Drink More Water“Stay hydrated” has become the mantra in everything from losing weight to boosting energy, and it does provide some magic for improving health overall, says Tiffany DeWitt, RD, a senior research scientist at healthcare company Abbott in Columbus, Ohio.
• Enjoy Your FoodWhether you’re feeling under the weather or not, eating mindfully can be helpful, simply because you’ll slow down, feel less rushed, and truly enjoy your food, Caldwell says.

Lifestyle and Immunity: The Role of Exercise

In terms of physical activity prevention of chronic disease morbidity and mortality risks, a dose response relationship is well established for non-communicable disease (NCD) prevention [10]. Exercise induces cardiovascular, respiratory, and metabolic adaptations, which result in higher maximal oxygen uptake (V˙ O2max), carbon dioxide production, minute ventilation, breathing frequency, stroke volume, and cardiac output [11]. Improvement in whole-body cardiometabolic and respiratory functions boosts the immune system defence through several acute and long-term mechanisms, which have been well highlighted recently [12,13].

Exercise impacts all immune cells within both innate and adaptive immune systems, particularly elevating the activity of natural killer (NK) cells, neutrophils, and macrophages following moderate exercise (less than 60% of V˙ O2max) [8]. For example, acute aerobic exercise (running, cycling) have been shown to increase monocyte number [14]. Monocytes play an integral antiviral role, and it has been shown that in a variety of influenza A viruses (including the circulating swine-origin virus, similar to COVID-type viruses), exercise induces monocytes to differentiate within 18 hours into CD16(-)CD83(+) mature dendritic cells with enhanced capacity to activate T-cells [15].

A Word of Caution: AFS and Diet

For those who suffer from chronic illnesses such as Adrenal Fatigue Syndrome (AFS), a stress-induced illness that leaves the body fatigue from imbalanced hormone regulation, it is imperative that you follow a healthy diet full of anti-viral foods. In particular, the immune system plays a big role in the inflammation circuit, and this, in turn, can have major implications for AFS. Inflammation in your body is in part regulated by cortisol. Cortisol is one of the primary hormones that is produced by the adrenal glands. Increased inflammation from an immune system that is under attack will lead to increased cortisol production and stress on the adrenal glands. In turn, AFS leaves your entire body weakened and more prone to stealth infections such as viruses.

However, anti-viral foods aren’t for everyone. Many people who suffer from AFS are sensitive to many foods and must exert extreme caution with their diet. Anti-viral foods can also affect your detox pathways if you are not careful. Die-off reactions can overwhelm your detox pathways and lead to worsening symptoms if not careful. Often times, those who suffer from AFS should avoid a variety of foods despite their nutrient content or antiviral effects.

tags: #anti #viral #diet #foods