Happy Monday! We are coming to you “live” again from Anne’s guest room. We had a lot of fun recording last week, and received positive feedback, so thought we’d offer it again! As always, we will offer a written version too, which covers most of our chat, and also offers some nitty gritty details and studies if you’re interested. Let us know what you think in the comments, we love hearing from you and appreciate your feedback!
Today’s Noosletter is all about how to support our immune systems. This time of year is tricky, kids are back in school (germs!), the days are shorter (less sunlight! Less motivation to workout!), and there is a lot of stuff going around. We have had our fair share of illnesses (literally the worst ones you can think of 🤢) in our houses and are finally enjoying a break! Here are some immune boosting tips, both in nutrients and whole foods, to help support your body during this season.
Spoiler alert: the best thing you can do to support our overall health is have a balanced diet, get some decent sleep, move your body, and create healthy, sustainable habits. Some of these extra things may help too, but at the end of the day, no food in isolation is going to make or break your health.
Nutrients to work into your everyday diet that might help your immune system:
Vitamin C: Vitamin C is a water-soluble vitamin (generally not stored in the body, excess amounts are typically excreted in urine). Vitamin C is widely promoted as a remedy for colds. We see Emergen-C and Airborne all over the place, but there are many excellent food sources that provide this vitamin. Incorporating some of these whole foods into your diet can be a delicious and effective way to boost your vitamin C intake! RDA (recommended daily amount) for Vitamin C: 19+ years: Male: 90mg, Female:75mg
Red Bell Pepper: 1/2 cup raw: 95mg
1 medium orange 70mg
1 medium kiwi 64mg
1/2C cooked broccoli 51mg
1/2C sliced broccoli 49mg
Overall, the evidence to date suggests that regular intakes of vitamin C at doses of at least 200mg/day do not reduce the incidence of the common cold in the general population, but such intakes might be helpful for people exposed to extreme physical exercise or cold environments and those with marginal vitamin C status, such as the elderly and chronic smokers [81-83]. The use of vitamin C (200mg) supplements might shorten the duration of the common cold and ameliorate symptom severity in the general population [80,83], possibly due to the antihistamine effect of high-dose vitamin C [84]. However, taking vitamin C after the onset of cold symptoms does not appear to be beneficial.
Vitamin D is a fat soluble vitamin (take with fat for best absorption!). Fat-soluble vitamins have a higher risk of toxicity if over consumed, as they can accumulate in the body. Vitamin D is unique among vitamins, because it can be synthesized by our bodies through sun exposure! But this time of year, in the northeast, we get less sun, so we need to be sure we are getting it from our food, and supplement if necessary. The RDA for ages 1-70 is 600IU, and for 70+ is 800IU. Here are some options to find vitamin D in our food:
Highest Amount of Vitamin D (per 100g):
Cod liver oil: ~400 IU (D3)
Swordfish: ~566 IU (D3)
Salmon (wild): ~988 IU (D3)
Tuna (canned): ~268 IU (D3)
Sardines (canned): ~193 IU (D3)
Beef liver: ~42 IU (D3)
Egg yolk: ~37 IU (D3)
UV-exposed mushrooms: Can vary widely, up to 400 IU (D2)
There's evidence suggesting vitamin D may help protect against respiratory infections, including colds, especially in people with low vitamin D levels— but not all studies have found a significant benefit. Maintaining adequate vitamin D levels is important for overall health, including immune function. You can find out your vitamin D levels by getting a blood test through your doctor.
Zinc is the third and final nutrient that we cover! Zinc is also water-soluble and is great to incorporate at the onset of symptoms of a cold — or within 24 hours. Supplementing with zinc (especially zinc logenzes, but beware they may affect your taste buds!) can help shorten the length (shorten by 1-2 days) and lessen the severity of symptoms associated with the common cold. RDA for 19+ years: Women: 8 mg/day and Men 11mg/day.
Sources of zinc:
Oysters cooked: 3oz: by far the highest source, with 74 mg (raw too!)
Beef chuck: 3oz: 9.7mg
Ground beef: 3oz: 5.3mg
Roasted peanuts: 1/2C: 4.7 mg
Ground turkey: 3oz: 3.2mg
Canned baked beans: 3oz: 2.9mg
When it comes to zinc most studies focus on treatment rather than prevention.
Some research suggests that regular zinc supplementation might reduce the incidence of colds, but results are mixed. Studies typically use doses of 75-95 mg per day, divided into several doses and most effective when started within 24 hours of symptom onset. The maximum recommended daily intake of zinc for adults, known as the tolerable upper intake level (UL), is set at 40 mg for long-term use. This limit exists because prolonged excessive zinc consumption can interfere with copper absorption, potentially leading to deficiency. Short-term zinc supplementation at higher doses, say for 5-10 days, is generally considered safe for most healthy adults. Therapeutic doses for specific conditions (like colds) can exceed the UL for short periods under appropriate circumstances. Not all of the zinc is necessarily absorbed systemically, which is partly why higher doses are used.
As always, before increasing your vitamin intake or starting any new supplement regimen, it is recommended that you consult your physician. While vitamins are essential for health, individual needs can vary greatly. Excessive intake of certain vitamins can lead to adverse effects or interfere with medications.
When you are sick — what are some foods that may support your body?
My (Avery) fave chicken soup recipe is a fixture this time of year. It’s nourishing with protein, plenty of vegetables, and is such a cozy soup for when you aren’t feeling well, or you need an easy weeknight dinner! My friend Kit taught me how to make this recipe when I had my first baby and I didn’t know how to cook. It’s been a staple ever since. The best part is you can buy the pre-chopped mirepoix from Trader Joe’s, and pick up a rotisserie chicken — the rest is a piece of cake!
Garlic, turmeric, and ginger are also great foods to cook with and consume to support your immune system. Check the video for a fun tip on how to maximize your use of these three roots! Anne is a big ginger gal (she’s been drinking ginger juice for years!) and I’m trying to be more consistent.
At the end of the day, we all get sick. We are human! It’s not about avoiding getting sick, it’s about prioritizing your health with the basics. At Noos we don’t believe in “majoring in the minors” — the wellness world is a confusing place, so many ads for colostrum, AG1, red light masks, and fear mongering instagram reels about seed oils, organic vs non organic — you name it! While it's tempting to seek out quick fixes or the latest health trends, these approaches rarely address “the basics.” Without establishing solid health fundamentals, investing in trendy wellness products or following the newest fads is pretty pointless.
In the video, we referenced this Substack article. It really resonated with us, in particular this quote:
But what happens when wellness becomes just another performance? When the pursuit of balance turns into a rigid regimen of kale smoothies and morning meditations that feel more like punishment than practice?
It's easy to get caught up in the endless cycle of health optimization and stressing over the next best improvement (it’s enough to make you sick!). However, as Anne mentions in the video (we joked it’s her mantra 🤣), no food in isolation can be solely responsible for making you healthy or sick. We can’t rely on one thing to make or break our health. Instead, it’s the overall lifestyle choices that we are focused on at Noos. This approach offers meaningful, long-term benefits over chasing after the next big thing in wellness.
The foundation of good health — a diet rich in whole foods, regular exercise, and consistent healthy habits — may not be glamorous, but these are the “basics” that truly impact our wellbeing.
Until next time…
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