Fight Cold & Flu Season with My Favorite Immunity-Boosting Foods | Dr. Mark Hyman
The Doctor's Farmacy with Mark Hyman, M.D.
Key Insights
Why is gut health crucial for overall immunity?
About 60-70% of the immune system resides in the gut, making it the primary interface with foreign substances. A healthy gut barrier prevents leaks, reducing inflammation and supporting a robust immune response.
What role do polyphenols play in boosting immunity?
Polyphenols, found in foods like green tea and dark chocolate, support gut health by feeding good bacteria, reducing inflammation, and enhancing immune defenses. They also trigger a beneficial stress response in the body known as hormesis.
How do polyphenols contribute to gut health?
Polyphenols are essential for creating a healthy gut microbiome by feeding good bacteria, which produce anti-inflammatory metabolites and postbiotics that support the immune system and overall health.
What are some key polyphenol-rich foods for immune support?
Green tea, dark chocolate, citrus fruits, and Himalayan tartary buckwheat are rich in polyphenols like catechins, quercetin, and rutin, which have significant antiviral and anti-inflammatory properties.
How does quercetin benefit the immune system?
Quercetin, found in apples and onions, exhibits strong antiviral properties by blocking viral entry, inhibiting viral enzyme activity, reducing viral load, and decreasing inflammation. It has been effective against infections like COVID-19.
What is the significance of vitamin C in immune health?
Vitamin C supports the immune system by stimulating white blood cell production and enhancing the function of phagocytes, which engulf harmful bacteria and viruses. It can reduce the severity and duration of common colds.
Why is zinc important for immune function?
Zinc is crucial for immune support as it helps stop viral replication and can reduce the duration and severity of cold symptoms. Good food sources include grass-fed meat, pumpkin seeds, and oysters.
How do flavonoids impact immune health?
Flavonoids, found in berries and citrus fruits, exhibit direct antiviral effects against respiratory viruses and enhance immune function by increasing the circulation and activity of immune cells.
What is the relationship between food taste and phytochemical richness?
Foods that naturally taste good, like ripe summer peaches, are rich in phytochemicals. Taste often follows phytochemical richness, meaning bland foods lack these beneficial compounds.
How does the bioavailability of flavonoids in citrus fruits compare between fresh and frozen?
The bioavailability of flavonoids from fresh citrus fruits is up to two times higher than from frozen fruit. Fresh, local, and seasonal fruits retain more nutrients compared to those stored for long periods.
Chapters
- 60-70% of the immune system is in the gut.
- Polyphenols are conditionally essential nutrients that activate longevity pathways.
- Polyphenols are richer in wild and regeneratively grown foods.
Shownotes Transcript