How to improve your immunity

Posted on

To keep our immunity in good condition we need to eat great variety of veggies and fruits.

Firstly we need to stay hydrated, water is the best as you already know. Feel free to use pinch of Himalayan salt or drop of essential oil (e.g lemon or wild orange ….) or even real lemon, mint… into it. I do not need to tell you these options as you already know them.

But even if you would eat everything fresh organic or from your own garden. Nevertheless, we need to support our body with extra nutrients or minerals.

Here are a few extra tips:

Vit D2/D3

Even if we have awesome sunny days here, we are covering our bodies, staying in shade it is possible that we have a deficit.

If we did not take any Vit D we can go up to 50000 IU, and 2000 IU daily for a shorter time as we store Vit D in our body!

(Parah, 2016)

Vitamin C is not stored in the body, so it is necessary to take it constantly. Up to 5 grams per day can be taken when infected. Vitamin C is not an overdose, but may cause nausea and slightly weaken the kidneys, but sufficient fluid may make up for it. A daily dose of 3 x 1 g of vitamin C has been shown to relieve the symptoms of the disease (ZhiYong, 2020).

Currently I’m boosting my immunity with plums.

Spirulina !! A great antiviral, whose active substance is C-phycocyanine – has been shown to effectively fight viruses such as herpes simplex, but also HIV and Influenza A, which is also a pandemic respiratory disease (McCarty, 2020; Murugan, 2011; Chen, 2016) . There may be no need to wait for research on COVID-19; Studies recommend 2000 mg daily.

Flavonoid quercetin is effective against viruses (proven eg for adenovirus, herpes simplex and others) – it is found in grape skin and seeds, blueberries, wine, red onion, kale, salad, mulberry, moringe, green tea, berries, ginkgo… (David, 2016). Again, scientists have failed to investigate the effect in relation to coronavirus, but is likely to help against it.

Selenium – essential for functioning immunity against viruses in general (Hoffman, 2008). Two Brazil nuts a day should be enough.

Zinc – pumpkin seeds, nuts, whole grain products, when supplemented it is better in sucking tablets, but beware of overdose.

Vitamin A, E – usually varied diet colourful vegetables and fruits (carrots, leafy vegetables, liver, fish…), various cold pressed oils, seeds and nuts.

B vitamins – most B vitamins are taken from the diet, but B12 should be supplemented by everyone – I’m using the spray version.

Magnesium – is an extremely important mineral.

It’s involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the reference daily intake (RDI) of 400 mg).

Yet, you can easily meet your daily needs by eating foods high in magnesium.

Here are some healthy foods that are high in magnesium: dark chocolate, avocados, nuts (almonds, Brazil nuts), legumes (lentil, beans, chickpeas), tofu, seeds (flax, pumpkin, chia,..), whole grains (buckwheat, oats, barley, wheat), bananas, greens (kale, spinach, turnip,..)… if you are experiencing the anxiety, muscle cramps, depression, change of mood…feel free to take it in the supplement form (spray, cream, powder, pills).

So what it means – make homemade muesli with seeds… eat lots of greens and grains, drink some wine with dark chocolate strawberries and enjoy the sun 🌞.

If you need any recipes or any info, please let me know.

Katka