There is no doubt that your diet is vital for all aspects of health, but at times we may need some extra support especially with colds, flu and new viruses like we are experiencing now.
The following nutritional recommendations are mine (and many nutritional experts) main go tos for giving the immune system that extra support. There are so many ways that these nutrients protect health, but here's why you must consider them to protect yours and your family's health in this uncertain environment.
Vitamin C
Naturally Powerful Anti-Viral
Everyone should be taking high doses – but spread it through the day. Use ‘buffered’ if possible. Recommended Dose 3000mg – approx. 6 x 500mg capsules, 1 every 2 hours.
Foods: Kiwi, Bell peppers, Organic strawberries, oranges, lemons, limes, papaya, broccoli, cabbage, tomatoes, kale.
Zinc
Plays a central role in producing white blood cells like neutrophils and natural killer cells.
Strengthens your immunity and ability to recover and repair. Take Zinc supplements 22mg per day unless advised by a Nutritional therapist to take higher dose.
Foods: Hemp seeds, Pumpkin seeds, seafood, oily fish, nuts, pulses, beef, chicken thigh, tempeh, natto, lentils, natural yogurt, oats, shiitake mushrooms, green peas.
Selemium
Lack of selenium increase your vulnerability to infections studies from Cuba to China show.
Foods: Mackerel, tuna, shellfish, shrimp, brazil nuts, sunflower seeds, mushrooms,– but will mostly be found in organic foods as it’s been farmed out of the soil in many places. Supplementing is best for immediate boost – but only up to 200mcg per day.
Vitamin D3
Vitally important for immune function, take at least 2000iu or get into the sun as much as you can.
Probiotics
These support immune function by helping to keep a healthy balance of beneficial bacteria in the gut. The correct gut microbes fight off pathogens and cross communicate with our immune system. Probably one of the most important things you can do to protect your health is look after your gut. So include high fibre in your diet as this feeds the good.
Foods: Kefir, Natural yogurt, tempeh, natto, kimchi, miso
Omega3 oil
Fish oil is best, but if veggie or vegan can take either flax oil or there are Omega3 Algae products you can get. Important for keeping cell membranes healthy and reducing inflammation. Take 1-2000mg per day.
Foods: Flaxseeds, oily fish (non-farmed) Chia seeds, walnuts, edamame beans, shell fish,
organic eggs.
Further support: Chicken bone broth/soup, short cooked (as in not overcooked) vegetable soup with butterbeans, homemade mushroom soup.