How You Can Help Protect Those Who Are Immunocompromised This Flu Season

Flu season is upon us and in addition to the flu this year, we also have the novel coronavirus (COVID-19) to gear up against. As a nutrition student, I felt socially obligated to discuss this topic. From what we know about the flu and other viruses, there are specific populations that are more susceptible to being affected by them. These populations may include the elderly, those who have an underlying disease or condition, and those who are malnourished. So, while we understand that proper hygiene and a healthy lifestyle can help us steer clear of catching a virus, we also understand that prevention goes beyond your own health. I feel that it is my responsibility as someone who is part of the generally healthy population to help protect the at-risk populations as well.  

There’s a direct relationship between socioeconomic status and malnutrition, and we see this connection repeatedly in healthcare. There’s also a direct relationship between malnutrition and a low-functioning immune system, so let’s expand on this concept.  

So, what should we be consuming to boost our immune systems? If you answered vitamin C, you’re not wrong! The retail market has sold their vitamin C story to you many times and while the claims aren’t entirely incorrect, vitamin C does play a role in boosting your immune system. Like all vitamins, vitamin C supports important bodily functions and is specifically associated with iron absorption, healthy bones, and immune function. Vitamin C is a water-soluble vitamin, and it isn’t stored in the body. Additionally, our bodies can’t make vitamin C, so it’s one that we should be consuming through our diet. The recommended dietary allowance (RDA) for vitamin C is between 75 mg and 90 mg per day, dependent on gender. The popular vitamin C supplements on the market contain between 1,000 mg and 2,000 mg, or 1,300 % of the daily recommendation (!!!). Not to mention, any amount of vitamin C consumed over 400 mg is excreted through the urine. Therefore, supplementing with vitamin C can lead to toxicity and unwanted symptoms such as nausea, vomiting, diarrhea and stomach pain. If you enjoy eating fruit and vegetables, just follow the dietary guidelines for Americans and make half of your plate fruit and veggies to meet the RDA for vitamin C.  

Additionally, the human microbiome is our strongest defense system when it comes to illness and infection. It’s comprised of various bacteria and fungi and serves as protection and support for our digestive tract and immune system. The microbes found in our microbiome form protective barriers and program our immune system to rapidly respond to viruses and infections when they trespass. Older people, those with disease, and those who are malnourished have less variety of bacteria in their microbiome. The more varied our bacteria, the stronger our immune system. 

So how can we help those with compromised immune systems, and more specifically, those who live in poverty? One of the easiest and effective ways to reduce malnutrition is to support your local food pantry. You can donate a variety of food products from canned, to frozen, to refrigerated, to fresh foods. Ask your local pantry what items they’re equipped to store and decide which items you can donate based on their guidelines. Some pantries even have lists of items that they’re in need of. Here's a list of food pantry's in the United States. A great way to support those who have compromised immune systems due to malnutrition is to donate goods that support our microbiome. The bacteria in our microbiome love fiber, fermented goods, foods rich in polyphenols, water, fruit, vegetables, nuts and seeds, fish and lean meats.  

Here’s a list of items to consider donating:* 

Purified bottled water 

Kefir yogurt 

Greek yogurt 

Fortified grains 

Canned in water, fresh, or frozen fruit 

Canned, fresh, or frozen vegetables 

Sauerkraut 

Pickles 

Low-sugar cereals 

Baby formula 

Baby food

Nuts and seeds 

*While this post is meant to educate on how to support those who need nutritional assistance, it is in not meant to deter you from donating other goods that are not in the list above. Please note that all donations are greatly appreciated and beneficial to malnourished individuals.