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Phytonutrients with anti-viral benefits.
Phytonutrients that may inhibit the Spike protein of the SARS-CoV-2 virus and block it from entering
"Quercetin, a plant pigment is a potent antioxidant flavonoid and more specifically a flavonol, found mostly in onions, grapes, berries, cherries, broccoli, and citrus fruits." (26)
- Quercetin - is a flavonol, a type of flavonoid, found in onions, garlic, green leafy veg, citrus peel, figs, and is a focus of several recent posts: Citrus Fig jam: (14), Hesperidin & quercetin content in citrus peel: (15), Decongestant properties of hesperidin/citrus peel: (16). Quercetin represents a large group of similar chemicals and is fairly common in small amounts in many fruits, vegetables and leafy herbs. It is found primarily in the leaves or edible peels. It has anti-viral ability as a zinc ionophore - carrying zinc into iron rich cells where it disrupts protein replication. In normal health zinc and iron is kept out of cells in quantity. Iron rich cells tend to be infected or cancerous. See the COVID19 page.
- Kamferol - is a flavonoid found in similar green veggies as quercetin, including kale, leeks, onions, broccoli, and also is in blueberries, strawberries, kiwi, and other fruits and berries, (myintakepro), and cinnamon. (23) (The camphor in cough drops that helps as a decongestant is different, it is a terpene, and is extracted from a couple tree species. It is also found in the herb rosemary. (wikipedia.org/Camphor)
- Curcumin is an extract of turmeric root which is used in curry spice mixes. It is a vitamin D analog, and active hormone D is essential for a healthy immune response, some is essential but too much D can also be harmful.
- Curcumin and catechins have been found to be active at the coronavirus Spike protein and human ACE2 receptor where the virus enters cells. (7)
- EGCG and other Catechins are also flavonoids, and are found in green & black tea, apples, blackberries, dark chocolate, red wine, cherries, guava, pears, sweet potatoes & purple potatoes. (8, 7) Pomegranate fruit, juice and peel (G13.Pomegranate) is also a good source of EGCG and other catechins and ellagitannins. (24) EGCG may be protective as a preventive or treatment for Covid19. EGCG, a Green Tea Catechin, as a Potential Therapeutic Agent for Symptomatic and Asymptomatic SARS-CoV-2 Infection (25)
- Pterostilbene is found in almonds & Vaccinium berries - blueberries, cranberries, also in grape leaves/grapes but doesn't last through the wine making process. It is chemically similar to resveratrol which can be found in grapes & wine. (9)
- Resveratrol is found in grapes/grape skins/wine, and in "peanuts, pistachios, grapes...wine, blueberries, cranberries...dark chocolate." (10)
It is an estrogen receptor modulator/analog & estrogen can have anti-inflammatory effects for health. (11) - Genistein is found in soybeans, soy products like tofu, tempeh & miso, also is in chickpeas/other legumes, in smaller amounts. It is an estrogen receptor analog/modulator (like resveratrol) and estrogen can have anti-inflammatory effects. (12)
- While men tend to have more ACE2 receptors and that is thought a possible reason for a higher rate of mortality for men than women from COVID19, may be estrogen is having a protective effect also.
- Fisetin- is a "flavonoid found in...(strawberries, apples, mangoes, persimmons, kiwis, & grapes), vegetables (tomatoes, onions, and cucumbers), nuts, & wine that has shown strong anti-inflammatory, anti-oxidant, anti-tumorigenic, anti-invasive, anti-angiogenic" properties. (13)
- Quercetin - is a flavanol, a type of flavonoid, found in onions, garlic, green leafy veg, citrus peel, figs, and is a focus of several recent posts: Citrus Fig jam: (14), Hesperidin & quercetin content in citrus peel: (15), Decongestant properties of hesperidin/citrus peel: (16). Quercetin represents a large group of similar chemicals and is fairly common in small amounts in many fruits, vegetables and leafy herbs. It is found primarily in the leaves or edible peels.
- Isorhamnetin is a flavonol, and a derivative of quercetin. It is found in "parsley, green bell peppers, and dills and in a lower concentration in garden cress, black chokeberries, and honey," (17), and in cinnamon. (23)
- Luteolin is a flavonoid "found in celery, thyme, green peppers, and chamomile tea," (18) and "chrysanthemum flowers, sweet bell [green/red/orange] peppers, carrots, onion leaves, broccoli, and parsley [7 8]. (21)
- Apigenin is a flavonoid found in "grapefruit, plant-derived beverages and vegetables such as parsley, onions, oranges, tea, chamomile, wheat sprouts and in some seasonings." (19)
- Intake of more dietary flavonoids on average was associated with a reduced cancer risk. (19)
Other herbs or foods with anti-viral effects against SARS-CoV-2:
- Anthemis hyalina, a medicinal daisy like herb, carvocrol and alpha-pinene were main components. It was most potent at preventing coronavirus replication in a cell based study compared with Nigella sativa oil and citrus peel extract, however citrus peel is easier to find at the grocery store. (1, 2)
- Citrus peel (peel of Citrus sinensis - standard oranges) contains potent phytonutrients with antiviral & decongestant properties. (1, post)
- Nigella sativa/Black Seed Oil/Black Cumin Seed, (1), contains "thymoquinone (TQ) (30- 48%), flavonoids, anthocyanins, alkaloids and essential fatty acids, particularly linoleic and oleic acid." Thymoquinone/Nigella sativa oil has been found to promote the beneficial Nrf2 pathway and inhibits the inflammatory NfKb pathway in addition to acting as an antioxidant. It also has been found to help protect liver and kidney health in the presence of a variety of chemical and pathogenic toxins. (3)
Anti-inflammatory Phytonutrients promote p53 or inhibit NLRP3 inflammasomes.
Other phytonutrients including quercetin which is found in citrus peel, also can help inhibit production or activity of the inflammatory NLRP3 inflammasome which has been found to be elevated during more severe COVID19 illness. Sulfarophane (broccoli, etc), resveratrol (grape skins, etc), EGCG (green tea, pomegranate peel), curcumin (turmeric/curry powder), gensenoside (ginseng), emodin (aloe vera gel), mangiferin (mango) and genipin (from a fruit used as a Traditional Chinese Medicinal) are also phytonutrients that may reduce activity or production of NLRP3 inflammasomes. (17*)
Increasing activity of a protein called p53 seems to help inhibit the production or activity of the NLRP3 inflammasome. Phytonutrients and nutrients that may promote p53 activity also include zinc, artemisinin (wormwood herb), goldenseal (berberine, also found in a few other herbs), Black seed oil (Nigella sativa), ginger (6-gingerol), feverfew, chamomile, and cordyceps mushrooms. (18*)** Replication of human coronaviruses and the SARS-CoV-1,(2003 strain) virus has been found to be inhibited by p53 and have also been found to cause the production of an additional protein that leads to breakdown of the p53 protein which may help explain the dysfunction of immune function in more severe infections. (21*, 22*)**
Inactivating the NLRP3 inflammasome seems to have anti-inflammatory benefits (17) that may help prevent age related changes. It is an area of research being pursued for pharmaceutical development. (11*)** Sleep masks/pitch blackness during sleep, with the alarm clock and light leaking in the window covered, could help your body inactivate the NLRP3 inflammasome on a nightly basis with no ongoing copay. **(See the post Bitter Taste Receptors... for references 11*, 17*, 18*, 21*, 22*)
Polyphenols & Flavonoids
Polyphenols are a large group of plant phytonutrients which include the group of flavonoids.
- "Currently there are about 6000 flavonoids that contribute to the colourful pigments of fruits, herbs, vegetables and medicinal plants." (Panche, 2016)
- "Flavonoids protect plants from different biotic and abiotic stresses and act as unique UV filters(,10), function as signal molecules, allopathic compounds, phytoalexins, detoxifying agents and antimicrobial defensive compounds." (Panche, 2016)
Flavonoids are beneficial to health in many ways:
- "Extensive studies have shown that flavonoids have antioxidant [14,15], metal chelation [16,17], signal transduction, gene expression, and enzyme function modulating properties [18]. The potential therapeutic application of flavonoids has been studied in the context of the prevention and treatment of cardiovascular disease, diabetes, cancer, and cognitive diseases. Indeed, it has been demonstrated that flavonoids, i.e., suppress the expression of pro-inflammatory mediators (NF-κβ cascade), have vasodilator activity, improve vascular endothelial function, protect cells against insulin resistance, regulate proliferation, and suppress neuroinflammation by reducing cytokine release [19,20,21,22,23,24,25,26]" - (Kicinska, et al., 2020)
Flavonoids are found in: edible fruit and vegetable peels, berries, cherries, purple grapes, capers, onions, asparagus, spices, parsley, thyme, oregano, chicory; citrus fruits, soy, tea, cocoa, red wine, walnuts. (Medina-Remón 2014)
- "Polyphenols are classified according to their structure into four large classes: flavonoids, lignans, phenolic acids and stilbenes. Several in vitro studies have shown that polyphenols display a high antioxidant capacity due to their ability in reactive oxygen species (ROS) neutralization [122]." (Pandey 2009)
- "Phenolic acids account for about a third of the polyphenolic compounds in our diet and are found in all plant material, but are particularly abundant in acidic-tasting fruits. Caffeic acid, gallic acid, ferulic acid are some common phenolic acids." (Pandey 2009) *Pomegranate and red raspberries and green tea have gallic acids.
- "The most extensively studied stilbene is resveratrol." (Pandey 2009)
"Flavonoids are most abundant polyphenols in human diet..."
- (Pandey 2009)
Lignans are similar to plant fiber within our diet, and aid the growth of beneficial bacteria within our microbiome. "In particular, gut bacterial metabolism is able to convert dietary lignans into therapeutically relevant polyphenols (i.e., enterolignans), such as enterolactone and enterodiol. Enterolignans are characterized by various biologic activities, including tissue-specific estrogen receptor activation, together with anti-inflammatory and apoptotic effects." (Senizza 2020)
Lignans are found in: sesame seeds or oil, olive oil, avocado, flaxseed, cashew nuts, rye, cloud berry. (Senizza 2020)
Citrus peel, apple, and pear peels, are all good sources of polyphenols and flavonoids.
Terpenes - aromatic & healing.
Terpenes can be relaxing or tasty, sometimes both!
Terpenes are fragrant chemicals that help protect plants from being eaten by being strong in flavor. In small amounts they can add flavor and medicinal benefits to food. Aromas of different herbs, flowers and trees may have a predominate terpene or a few but many odors include a complex mixture of terpenes.
Different forms of the terpene can give the chemical a different scent and varying amounts can also make a large difference for some. Pinene has alpha and beta forms with the alpha pinine having the more characteristic odor of pine trees.
Pinene also may provide anti-anxiety calming effects. It is found in pine species and other evergreens such as Juniper, cedar, and rosemary. Walking in a forest may leave people relaxed from the humid and terpene rich air found in a wooded area. Forest bathing refers to time spent in forests for healing benefits - figuratively bathing in the aromatic forest air while you walk or sit and relax.
The kitchen is also a good place to find pinene.
Kitchen herbs with pinene include black pepper, cloves, nutmeg, cinnamon, coriander, cumin, lavender, mint, basil, lovage and lemons. ((4, etc) 10) which probably means limes, grapefruit, Bergamot orange, which is a small citrus fruit used for flavoring. They would also contain other terpenes. Fragrance often includes a mix of aromatic chemicals and seems to be a marker for healthy nutrients.
Limonene is found in citrus fruit, and herbs including caraway and dill. It can have a calming effect. Beta-caryophyllene is found in oregano, cinnamon, and black pepper and also may have a calming effect. Myrcene is found in bay leaves and hops and can have a sleepy and pain killing effect.
Rosemary tea is traditionally used as a tea used for arthritis pain and may help with anxiety, concentration and memory, (28), possibly due to the terpene cineol. Cedar tea is a drink used by some indigenous American groups and is thought to help prevent colds. (26) Pinene is also found in the evergreen resin drops called Mastic gum, which are chewed like chewing gum, but with natural pine flavor from the terpenes.
List of some plants/herbs that contain alpha or beta pinene:
Some of the plants that contain or produce α-pinene, β-pinene, or both are:
- Ocimum menthaefolium, a West African culinary herb, (15, 43),
- Pinus spp., Pine trees, Evergreens, (42),
- Juniperus communis, Juniper evergreen shrub, (17),
- Rosmarinus officinalis, Rosemary, an evergreen shrub used as a culinary and medicinal herb, (18),
- Lavandula stoechas, Lavender, (16, 19),
- Coriandrum sativum, Coriander, (20),
- Cuminum cyminum, Cumin, (21),
- Juniperus oxycedrus, Prickly Juniper, (22),
- Myristica fragrans, Nutmeg, (23),
- Cinnamomum verum, Cinnamon, (24),
- Melaleuca alternifolia, Melaleuca/Tea Tree, (10),
- Achillea millefolium, Yarrow, (25),
- Ligusticum levisticum (26) culinary herb Lovage, the roots are also used medicinally, (26),
- Pistacia lentiscus (27) evergreen shrub, the resin drops can be chewed, bitter changing to piney and refreshing, known as Mastic Gum, (27),
- Grindelia camporum, (28, 29) Gumweed, yellow flower used as a medicinal herb by indigenous Americans, (28, 29),
- Piper nigrum, Black pepper, 30),
- Pilocarpus microphyllus, known as jaborandi in Brazil, used for medicinal extracts, (31),
- Agastache rugosa, medicinal herb, (32),
- Artemisia capillaris - medicinal herb used for malaria, Wormwood or Yin chen hao in Chinese, (33),
- Eugenia aromatic, Cloves, (34),
- Piper guineense, West African black pepper, (35) ,
- Solanum erianthum, member of the nightshade family used medicinally in Asia and South America, (36),
- Citrus limon, Lemon, 37),
- Citrus bergamia Bergamot orange, (38, 39),
- Ferula kuhistanica (40), and Ferula clematidifolia (41) (medicinal herbs used in Asia) [16,17,18].” (4)
References and more info in the podcast audio/transcript: How are you feeling?: episode Terpenes, nature, and positive mood. Or transcript for three parts to the episode: Problem Solving & Terpenes.
Other terpenes also are found in foods and have medicinal or relaxing benefits. Vanilla is a calming aroma or food ingredient. It contains the terpene vanillin which activates TRPV ion channels..
Beta-caryophyllene is found in oregano, cinnamon, and black pepper, all fairly strong spices that you would use in small amounts. It has an anti-inflammatory effect and may help reduce pain as well as promote relaxation. (27) It acts as a non-psychoactive activator of the CB2 receptors. Cannabinoid type two receptors are found throughout the body more than in brain cells where CB1 receptors are more common. Both types can affect pain, movement, learning, and mood.
Terpenes and other aromatic chemicals are frequently medicinal because they can activate bitter taste receptors within the body that perform functions other than sending taste signals to the brain.
The humble dandelion - a lawn weed in the United States - was carefully brought here as a garden plant, used for salad greens and as a medicinal herb. It is rich in terpenes and flavonoids. (69, 70)
Terpenes also make our cleaning products smell good, & maybe mood uplifting!
Limonene adds the lemony fragrance to citrus and is the tart tanginess of the outer peel of limes, lemons or oranges. The limonene can be concentrated from peels and used as an essential oil for human cooking, adding flavor and aroma, or other bath product type of uses, or industrial uses, such as in kitchen cleansers to add a pleasant odor, and help with sanitizing and cutting grease. (44) Pine is also used. They may also be adding a mood boost possibly - feel good while cleaning, literally.
Terpenes may protect the brain.
Health solutions may exist in terpenes.
Aromatic terpenes, such as 1-8-cineole, may be an affordable and effective solution for protecting against Alzheimer’s dementia which may aid health overall rather than leading to other problems.
Eucalyptus oil and fennel seeds, and the herb rosemary, are sources of 1-8-cineole. Eucalyptus oil is used in aromatherapy and in topical body lotions but it is not usually used in food.
Fennel seeds are an edible seed that is traditionally eaten dried, raw or toasted, and served as an after dinner breath freshener and digestive aid in India and other areas. Just a pinch or two, a spoonful or less, is flavorful and takes a while to chew. So we are not eating a large quantity as an after dinner mint, more of an after dinner mint. They are crunchy and taste like licorice, or a cross between licorice and mint. Fennel seeds may also help with appetite and weight control and show some benefit for protecting against osteoporosis.
Animal based research with an essential oil containing 1-8-cineole found that it may have sedative and mental health, antipsychotic effects. (58)
Traditionally the herb rosemary, has been associated with learning and memory and research with 1-8-cineole supports the use for brain health. (59) The essential oil rosemary, containing 1-8-cineole and pinene, was given as aromatherapy in an animal based model of Alzheimer’s dementia. It did seem to help the animals with short term memory. They improved seemingly, and plasma levels of 1-8-cineole did increase after the essential oil vapor was given to the animals. (60)
So aromatherapy, inhaling small amounts of essential oils, is a way to get terpenes besides eating food sources like rosemary or fennel seeds. The walk in the eucalyptus forest could be providing you with a healing dose of 1-8-cineole and other terpenes.
Fragrances are usually a combination of several or many aromatic chemicals and many of them are anti-inflammatory as that is a function they serve in plants.
Phytonutrients, often Immune Modulators, balancing immunity.
T-cells and B-cells are 2 main types of immune cells, there are many.
Our immune system has to protect us from a wide range of threats and therefore there are many types of cells and chemicals involved. Chronic illness or allergy symptoms sometimes can be due to one of the types of immune cells becoming over active. Excess activity of immune cells can lead to too many inflammatory chemicals and too much oxidative stress chemicals all needing antioxidants to be reduced electrically to a nontoxic or less toxic form.
Think of it as rust perhaps, iron exposed to oxygen will turn into reddish flakes - it was oxidized. In our body I don't know if oxidize iron looks reddish but it can be harmful to cells. During an infection the body will shift iron out of hemoglobin where it is at more risk to pathogens, into storage as ferritin or free iron. Cell storage can become overfull and the excess iron leads to death of the cell.
Vitamin C and other antioxidants in our diet help our body cope with the daily load of oxidative stress chemicals from metabolism or the increased amount created during an infection. We can make our own antioxidants too but we need nutrients to perform chemical reactions and the signaling chemicals to tell the body that that is what needs to happen. The modulating plant phytonutrients can help promote the needed amount of a signaling chemical - not too much so there is overactivity or too little so the body isn't getting enough function happening.
More detail about immune modulators and phytonutrients is included in a book draft excerpt, which is focused on the herb wormwood, Artemisia capillaris - medicinal herb used for malaria, Wormwood or Yin chen hao in Chinese. (33) The excerpt also highlights how a whole herb extract/tea may provide more benefits than a single chemical extract.
Ten grams, a heaping spoonful of the herb wormwood, is used as a malaria preventive in regions with the risk is severe. It is made into tea and drunk daily or regularly during mosquito season. The whole herb may have more anti-inflammatory benefits than the artemisinin alone. Artemisinin is useful as an iron chelator and anti-parasitic that also may help with autoimmune conditions or cancer. Infected or cancerous cells tend to be iron rich and anti-malarial medications tend to seek out iron rich cells.
The book draft is Tipping the Clock toward Health: Foods and other strategies to help tip circadian biology away from inflammation and toward health. (leanpub) While it is incomplete in my planned chapters, many of the nutrition focused chapters are helpful. The phytonutrients that help promote the Nrf2 gene and protein and anti-inflammatory chemical pathways, are also helping inhibit the inflammatory NfKb pathways. Circadian biology is an either or choice, in part because the chemical reactions have to take turns sharing cellular proteins that are in a limited supply. We can't do both inflammatory and un-inflammatory chemistry at the same time - roughly. So why not choose relaxation?
Time for some tea - and a nice steamy cup of healthy phytonutrients.
Nrf2 Promoting Foods - help increase immune function and decrease inflammation.
Phytonutrients add color and flavor to food in addition to the wonderful aroma of the terpenes. Many of the phytonutrients also help promote more anti-inflammatory chemical reactions within our bodies.
The Nrf2 gene encodes a protein that promotes increased production of our own antioxidants which help reduce the inflammatory oxidation chemicals produced during metabolism. Other actions of the protein and gene increase immune function.