Pancakes & Immunity

Pancakes & Immunity

How do we keep ourselves healthy and strong in times like these? Health and lifestyle interventions are multifaceted as shown in Figure 1 but our focus this week is solely on what you can do in terms of food and nutrition. Our Functional Nutrition and Lifestyle Practitioner will take you through some things you can do to support your immunity. What do pancakes have to do with immunity?

Figure 1: Supporting Immunity

Figure 1: Supporting Immunity

This banana pancake recipe is packed with zinc, niacin, and selenium. Zinc plays a very important role in your immune system’s ability to fight viral infections. The addition of niacin (a.k.a. vitamin B3) and selenium both play a role in the absorption and assimilation of zinc in the body.

To boost our immune system, there are 3 important winning pack players:

  1. Zinc+Selenium+Niacin

  2. Quercetin + Polyphenols

  3. Vitamin C+D

Our focus today is on the first pack: Zinc, Selenium, and Niacin.

Figure 3: Sources of Zinc

Figure 3: Sources of Zinc

Niacin is a micronutrient that your body uses for proper metabolism, nervous system function, and antioxidant protection. Since niacin is water soluble, any surplus is excreted through your urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods.

Figure 4: Sources of Niacin

Figure 4: Sources of Niacin

Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown.

Figure 5: Sources of Selenium

Figure 5: Sources of Selenium

Now you know the food sources that are high in zinc, niacin, and selenium. Why don’t you come up with your own recipe combining different ingredients and share it with us?

Sources:

  1. Cannell JJ, Vieth R, Umhau JC, et al. Epidemic influenza and vitamin D. Epidemiol Infect. 2006;134(6):1129-1140. doi:10.1017/S0950268806007175

  2. Clinton CC. Preparing yourself for the flu season naturally. American Association of Naturopathic Physicians. Published October 29, 2012. http://aanpsite.qa.membershipsoftware.org/article_content.asp?article=779

  3. Common colds: protect yourself and others. Centers for Disease Control and Prevention. Reviewed February 11, 2019. https://www.cdc.gov/features/rhinoviruses/index.html

  4. Hulisz D. Efficacy of zinc against common cold viruses: an overview. J Am Pharm Assoc (2003). 2004;44(5):594-603. doi:10.1331/1544-3191.44.5.594.hulisz

  5. The Institute for Functional Medicine, 2020. COVID-19: Functional Medicine Resources. [Online] Available at: https://info.ifm.org/covid-19?utm_campaign=covid-19&utm_source=website&utm_medium=popup&utm_content=resources_learn_more [Accessed 24 April 2020].

  6. Langshur, E. & Klemp, N., 2016. Start Here. New York: North Star Way.

  7. Steinbrenner H, Al-Quraishy S, Dkhil MA, Wunderlich F, Sies H. Dietary selenium in adjuvant therapy of viral and bacterial infections. Adv Nutr. 2015;6(1):73-82. doi:10.3945/an.114.007575

  8. Walker, M., 2017. Why We Sleep: Unlocking the Power of Sleep and Dreams. New York: Scribner.