Boosting your immune system is a hot topic these days, and for good reason. It needs to be top of mind each and every day, especially given coronavirus. The current pandemic is a solid reminder that nothing is more important than our individual health --with a focus on building up our immunities. By concentrating on your immune system, I have no doubt it will provide you with the ability to fight off infection, but also give your body the ability to recover quickly and effectively if/when any kind of illness sets in. The best fight against any ailment is a strong, well-functioning immune system, period.
Malnutrition is the leading cause of immune deficiency. When most of us hear the word malnutrition, we think of this as a problem in developing countries, actually it is a major problem right here in the U.S. Many Americans depend on processed and refined foods, and therefore that leads to obesity, which are all major, contributing factors to malnutrition. Two facts I want to share:
FACT #1: 40% of Americans do not get the daily recommended dietary intake of fruits and vegetables.
FACT #2: The daily recommended amount of fruits and vegetables is the minimum in order to get the critical nutrients for the immune system to work properly. (Scary, right?!)
We need our immune system working like a well-oiled machine to fight off new viruses that may sneak into our bodies. A healthy lifestyle will only fight off those awful viruses. Good nutrition, exercise, sleep, community/relationships and minimizing stress will only benefit you in the long run.
There’s a lot there but today I am focusing on consumption, and what you put into your body every day. Let’s talk about a plant-based diet daily (no, not specifically vegetarian or vegan!), just lots of fruits and vegetables. Nutrients work like a team – you need all your players on the field – meaning, you need one to absorb another and so on, and so on. It’s also important to find quality food (e.g. local, organic, etc.) and a variety of different plants, the colors of the rainbow, to confirm you’re getting all the necessary nutrients day in and day out.
But, as we all know, challenges lie ahead. During this current crisis, getting to the store to fill the fridge with fresh vegetables is not always an option. So do your best in planning ahead, but also consider purchasing vegetables that tend to have a longer shelf-life (many are included on my list below).
IMMUNE BOOSTERS -- to name a few!
Vitamin C – citrus fruits, broccoli, bell peppers
Vitamin D – sunlight, mushrooms, fatty fish and eggs
Zinc – oysters, beef, crab and lobster
Probiotics – kimchi, miso, yogurt and kombucha
Selenium – brazil nut (eat 2 a day!) and fatty fish
Vitamin A –sweet potatoes, carrots, bell peppers – all yellow & orange fruits & veggies
Vitamin E – leafy greens, nuts & seeds, avocado
Black Elderberry – supplement/liquid
Another way to confirm you are getting all the needed vitamins and minerals is by taking the above list in supplement form. For as long as my family can remember, our morning routine is to take a handful of goodness to start each day. Recently there has been a lot of talk in the media about what vitamins are good and what to stay away from during the coronavirus outbreak. The recent research I’ve done shows the benefits of all the vitamins and minerals listed above – especially when getting them from food. With supplements, make sure you are taking the ones with the most potent bioavailability. But, please always consult with your doctor before incorporating any new vitamin, herb, or medication.
Message me with questions, I would love to help guide you.
