SUPPORT YOUR IMMUNE SYSTEM WITH THESE SIMPLE FOODS
The response to the coronavirus has escalated this week as schools, offices, entertainment events, and public locations all across the country begin to close. Families are clearing the shelves of local grocery stores, stockpiling everything from frozen fruits and vegetables, canned goods, and bottled water to toilet paper. I have to say, the toilet paper memes are the best. Here are some of my personal favorites.
But the spread of this virus isn’t something to take lightly, and whether you are concerned about the virus or not, there are things you should be doing now to protect yourself and those around you. You see, it’s not just about whether the virus poses a risk to you, it’s about whether the virus poses a risk to one of the hundreds of people you are likely to come into contact within the two weeks that you would be a carrier of it. People like your 80-year-old grandmother who gets pneumonia frequently, your 65-year-old father with cancer, your neighbor with COPD, your child’s friend with Type 1 Diabetes, your best friend’s newborn baby, the cashier at the grocery store who smokes, the little girl who is visiting her elderly grandfather, you get my point right? The point of the community closures, self-quarantine, and precautionary measures are for the health and welfare of the community as a whole. So, if you want to prevent the coronavirus, flu, or common cold, or lessen the severity of your symptoms, keep reading to find out what you can eat to support your immune system.
The key components to a virus-fighting, immune-boosting diet are antioxidants, phytonutrients, whole, nutrient-dense foods, and specific immune system boosting nutrients like vitamin C, vitamin A, vitamin D, magnesium, and zinc. Last but not least certain probiotics can provide additional immune support. So to make it easy I’ve laid out the top foods and supplements to boost your immune system, protect yourself against the coronavirus, flu and cold, and get better, faster if you do catch something!
THE 7 FOODS YOU SHOULD START EATING TODAY:
Red bell peppers are a rich source of vitamin C and vitamin A and flavonoids. Just one provides over 300% of your daily vitamin C needs and close to 100% of vitamin A needs.
Citrus fruits like oranges, clementine, lemons, limes are high in vitamin C, flavonoids and phytonutrients.
Spinach or kale are potent source of vitamin A, K, and magnesium.
Fresh ginger has antiviral and antibacterial properties. It has also been shown to protect the respiratory system from respiratory viruses.
Turmeric is a very powerful antioxidant and anti-inflammatory agent, perfect for supporting the immune system during times of illness.
Garlic, like ginger, has antibacterial and antiviral properties. It has been shown to reduce the rate of infection by cold viruses, as well as the length of the illness.
Yogurt if containing live cultures of 1 billion or more, is an easy and cost-effective way to support your microbiome. Remember, most of your immune system is actually found in your gut!
ADDITIONAL THINGS TO SUPPORT YOUR IMMUNE SYSTEM AND FIGHT INFECTION:
Zinc is a vital part of the immune system and a deficiency increases your risk in contracting any number of illnesses. Eat foods high in zinc like oysters, beef, crab, and pork. Additionally you can consider short term supplementation with 40mg/day for no more than 3 months at a time.
Vitamin D3 is an integral part of our immune system, and common vitamin deficiency especially here in the Midwest. You can safely supplement with 2,000 – 5,000 IUs daily throughout the winter months and into the summer months if you spend a lot of time indoors.
Elderberry syrup has been used for hundreds of years to treat the common cold and flu. In a concentrated syrup, it can be taken safely for up to 15 days, with less concentrated varieties taken safely for up to 12 weeks. This is one plant you don’t want to skimp on price or quality with because if harvested or refined incorrectly, may contain cyanide. Nature’s way elderberry syrup is a good option. Take 1 tablespoon 4 times daily within 48 hours of developing symptoms of the flu or coronavirus and then daily until symptoms are gone.
Reishi mushroom is extract form can protect against viral infections and support lung health. Anywhere from 1.8 grams to 4 grams has been used to support the immune system during viral infections. It is important to note that reishi mushroom products have been shown in testing to be incredibly inconsistent and may or may contain the active ingredient. Also be aware of reishi in powder form as it can have toxic effects on the liver.
24 hour fast one day per week has been shown to increase longevity, improve the immune system by increasing your body’s production of natural killer cells, T-cells and lymphocytes, and it will help your doom’s day food stores last longer!
Probiotics can certainly help the immune system considering most of our immunity is found in our gut, but only specific strains are effective for immune support. My favorite probiotic for immune support is UltraFlora Immune Booster.
Bone broth would be a great option for protein, vitamins and minerals if you did in fact catch the coronavirus, flu or cold.
Humidifier
Eucalyptus to hang in the shower or essential oil for a diffuser
SAMPLE ONE DAY IMMUNE-BOOSTING MEAL PLAN:
Click the meal name for links to recipes.
Breakfast:
Dessert:
So remember, the coronavirus may not pose a direct threat to yourself, but it likely does to someone you love. Protect yourself and your family by eating whole, nutrient-dense foods and loading up on a variety of plants. And for the love of God, leave some dang toilet paper on the shelves people! Instead, spend your money on some quality antivirals like the ones I linked to above!
If you found this helpful, please like, share and comment below. And remember, none of these recommendations can actually stop you from contracting a virus including covid-19, or treat it if you do contract it. This advice does not replace additional advice from the CDC or your primary care physician. Before you begin any new supplement or consider a 24 hour fast, please consult with a licensed medical professional. Good luck!
