Quercetin – Found in the allium family: onions, leeks, chives, shallots, scallions and garlic; and in apples, radishes, radish leaves, turmeric, elderberry, capers, sorrel and fennel. Even small amounts consumed often are beneficial. Quercetin has antiviral effects, is an antioxidant and an anti-inflammatory. Chop your garlic 10 minutes before cooking for increased benefit. Here’s a kitchen hack to easily peel garlic. | Curcumin – Found in turmeric, this is a popular anti-inflammatory. Use this beautiful yellow orange spice in a curry blend. Make sure to add some olive oil or butter and pepper to the dish as these help us absorb the curcumin. | | | Epigallocatechin Gallate – Don’t ask me how to pronounce it! Just call it EGCG. It’s found in green tea and pomegranates and has antioxidant and anti-viral properties. Not everyone likes green tea. I find it’s best with a little lemon and honey. For my husband, I add a bag to his Earl Grey tea; between the bergamot, lemon and sugar, he doesn’t even know it’s there! It also blends in when added to a berry smoothie; brew ahead and chill then use as a substitute for water or juice. Here is a plethora of green tea smoothie recipes. | | | Omega 3 – Enjoy cold-water fish twice a week. Salmon, sardines, mackerel, anchovy, halibut, tuna and shrimp are all good sources, as are venison and grass-fed beef. Plant sources of omega 3s include flax, walnut, pumpkin seeds and chia, but this form is not as easily absorbed by the body for some. The list of benefits of omega 3 fatty acids is long; it includes heart health, immune function, mood benefits and gut health. | | | Resveratrol – You may have heard of this anti-oxidant beauty found in red wine, red grapes and boiled peanuts. | | | Zinc – Zinc is required for the growth and development of immune cells. Zinc deficiency is associated with increased susceptibility to infection. Oysters contain the highest amount of zinc. Good sources include red meat, poultry, seafood such as crabs and lobsters, and fortified cereals. Seeds, nuts and whole grains also contain some zinc. | | | Vitamin A – Vitamin A is important for the health of the immune system and lungs. It can be found in cod liver oil, beef liver and other organ meats and animal proteins. Plant sources include orange and yellow vegetables, cantaloupe, broccoli and leafy green vegetables. Vitamin A is fat-soluble, so it’s not safe to supplement in large amounts over time. For vitamin A basics go here. | | | Vitamin C – Citrus fruits, red and green pepper, and kiwi have a lot of vitamin C. Strawberries, brussels sprouts, broccoli., cantaloupe and baked potatoes also have vitamin C. The recommended daily allowance is 75 mg. for women and 90 mg. for men, an increase from previous recommendations. The Tolerable Upper Limit (UL) is 2,000 mg./day. UL is the maximum daily intake unlikely to cause adverse health effects. | | | Vitamin D – Vitamin D is needed to effectively fight off viruses. Among the best sources are fatty fish such as salmon, tuna, mackerel and cod liver oil. Other sources include mushrooms (exposed to UV light), fortified milks and cereals, cheese, eggs, and, of course, sunshine. If you have been told your vitamin D levels are low or deficient, be sure to supplement as ordered by your health care professional. For more on how vitamin D works go here. | | | Crucifers – A day is not complete without a crucifer: broccoli, cabbage, radishes, collards, kale or chard. Chop these up an hour before cooking or eating to get an extra nutritional boost of phytonutrient. | | | Other Immunity-Boosting Foods – Eating brightly colored fruits and vegetables boosts immunity, aim for at least five servings a day. Include fermented foods and probiotic foods for microbiome health. | | |
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