Eating To Support A Strong Immune System

With the threat of coronavirus at large, our health and that of our family is at the forefront of our minds. Doing what we can to avoid exposure by staying at home is an essential first step. While we are at home, it’s the perfect opportunity to focus on nourishing ourselves. Give your body what it needs to support your immune system. Relax with your family, get plenty of sleep and eat foods that keep you healthy. Below are four food recommendations you and your family can follow:

1. Keep a variety of whole fruits and veggies on hand, of all colors of the rainbow – our bodies rely on the food we eat for the essential nutrients it needs to build all kinds of cells, especially immune cells.  Here are some examples of which foods are great at providing you these nutrients.

1. • Vitamin A: cod liver oil, sweet potatoes, carrots, black-eyed peas, spinach, and broccoli.

1. • Vitamin C: citrus fruits, red/yellow bell peppers, chili peppers, broccoli, kale, kiwi, papaya, guava, and black currants.
   • Vitamin E: sunflower seeds, almonds, hazelnuts, and wheat germ.
   • Zinc: Grass-fed beef and lamb, pumpkin and hemp seeds, chickpeas, lentils, and cashews.
   • Selenium: brazil nuts, garlic, hard-boiled eggs, and most animal meats.
   • Folate: Beans, peas, lentils, asparagus, eggs, leafy greens, and beets.
2. Herbal teas – there are several great brands out there that put together some tasty combinations that also include medicinal properties. 

1. • Look for blends that contain holy basil(also known as Tulsi), lemon balm, peppermint, elderberry, licorice, and ginger. These plants contain a whole host of compounds that support immune cell production and are helpful during respiratory illnesses.

1. • If you are feeling the added weight of stress during this time, consider chamomile or lavender tea. They can be calming to the nervous system which is also good for your immune system.

1. Homemade stocks/broths – There’s nothing more comforting than a warm bowl of flavorful broth. This is something you can throw together on the stovetop or crockpot and forget about it for a few hours as you are working and/or caring for your kids at home. 
   • You may already have the following herbs in your pantry or growing right outside your door; rosemary, thyme, oregano, sage, and basil. Each of these plants is teaming with anti-viral compounds that help give your immune system an extra boost. 
   • Stew your broth with carrots, onions, celery and garlic which are important sources of vitamins, minerals, and antioxidants such as vitamin C and quercetin. These contribute to immune cell production and reduce inflammation.
   • You can use this broth as the foundation of your favorite soup recipe or to flavor all kinds of dishes from quinoa to marinara sauce. Consider freezing large batches for later use. 
   • PRO TIP: if you can get your hands on some whole/fragmented astragalus root, about 1 oz dried, this is can be a great addition to your stock for immune and anti-viral support. When your broth is ready to eat, remove the used root pieces as they are very woody and inedible.  
2. Limit sugar and alcohol intake – For many of us these our comfort foods in this unprecedented time of change and uncertainty.  It is a double-edged sword however, as we know that sugar and alcohol can inhibit our immune system, making it more difficult to stay healthy. 
   • Consider modifying some of your favorite comfort recipes to contain more nutrient-dense ingredients. For example, swapping out cane sugar for stevia or adding chopped nuts and seeds for baking.
   • Consider switching to soda water with fresh citrus, mint or lemon balm added, as a cocktail or soda alternative.

The above recommendations are not a cure for the COVID-19 virus or meant to be used instead of necessary emergency care. Please reach out to your doctor or local health department if you are concerned you’ve been in contact with this virus or you are having symptoms of fever, cough, and difficulty breathing. Check out the CDC at, www. CDC.gov, this is an amazing resource for what steps you need to take to avoid exposure, avoid transmission to others and steps to take if you become ill.