function through diet are especially important and benefi - cial for people with chronic diseases and in the elderly. The Mediterranean diet can minimize risk factors, help manage medical conditions, and mediates the pathogenic physiologi- cal response of immune challenges.


Our immune system is always on surveillance for patho- gens (viruses, bacteria and parasites) and ramps up when we are exposed to pathogens or infected, which means, we need more nutrients and cofactors to fi ght back. The power of our immune response to clear and fi ght an infection depends on the nutrients we derive from our food, sunlight, high quality nutraceuticals, and other epigenetic factors.


Important nutrients for an optimal immune response in-


clude Vitamins A, D, E, K, B vitamins, zinc, copper, selenium, iron, and essential fatty acids (omega 3s). Fiber, especially from leafy greens and plants is needed to feed your gut bac- teria aka “microbiome”. Research has shown that like other infections, COVID-19 affects our microbiome. Dysbiosis, an imbalance of pathogenic bacteria compromises our immune response. Prebiotics, probiotics, synbiotics, fi ber and poly- phenols have benefi cial effects on our immune supportive microbiome. A Mediterranean diet can optimize your immune response because it contains high amounts of vitamins, miner- als, fi ber, and antioxidants that are needed for an optimal immune response.


Medicinal/functional foods that have shown additional


health benefi ts beyond basic nutrition include antioxidants. Fruits, vegetables, legumes, nuts, and extra virgin olive oil are high in nutrients and antioxidants that support our metabolic and immune responses. Antioxidants are the defense mecha- nisms of plants that have been forged by the same environ- mental challenges that we face.


Polyphenols are antioxidants that can promote a benefi cial immune response, increase our antioxidant defenses, improve blood vessel (vascular) health, and decrease tissue infl ammation and cell infi ltration. Polyphenols are high in fruit, vegetables, and extra virgin olive oil. A biofl avonoid called quercetin in fruits and vegetables can inhibit a wide range of virus infections. According to research by Arshad et al (2020), “The Mediterranean diet, hav- ing high antioxidant, anti-infl ammatory, and potential antimicrobi- al and immunomodulatory properties, is a promising and relatively easy method to attenuate the severity of COVID-19 infection.”


What we eat and drink ends up either promoting a healthy system and immune response or can create infl ammation and compromise our immune system. The beauty is the choice is up to us in terms of which response we want to feed.


Dr. Artemis Morris is the Academic Director for the Integrative Health & Healing program at The Gradu- ate Institute, as well as a Professor of Nutrition and Educator of the traditional Mediterranean diet. The Graduate Institute’s Masters in Integrative Health and Healing program is an experiential way to empower


yourself with knowledge in sustainable nutrition, herbal medicine, mind-body medicine, traditional healing modalities (Traditional Chinese Medicine, Ayurveda, Shamanism). www.Learn.edu. Reg- ister for free events: https://learn.edu/events/. https://drartemis. com. See ad below.


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