“My My My My Corona!” Immune Boosting Foods That Will Ward Off The Bug And Ignite Your Immune System

Unless you’ve been hiding under a rock, you more than likely know that there is a bug going around called “Coronavirus” (COVID-19). It’s scaring people and causing them to go ape $&^%, thus, putting Target completely out of hand soap and hand sanitizer. (*Kinda scary to think how many people maaaay not have actually been washing their hands after pooping all that much. Ew.)

Many people have been asking both myself and others in the medical field, “how can I boost my immune system and lower my chances of getting sick?”

Well, one of the best things that you can do is WASH YOUR FREAKING HANDS!!!!! Warm water, lots of soap, and sing “Happy Birthday” to yourself while you scrub-a-dub-dub. 

Essential oils are also a great way to boost your immune system, but I will save that for another post.

 The most important thing (after washing your hands) is filling your belly with immune boosting foods…and then minimizing the ones that drag down your health (and your energy level). 

Yes, there are loads of supplements out there that can help boost your system, but first and foremost, you’ve got to clean up your daily diet. Your immune system needs the vitamins and minerals that comes from good, clean food so that it can function at its absolute best. Think of it like the gas you put into a car. You’d NEVER put el cheapo gas into a Ferrari, would you? No way! No, you put the “champagne” of gasoline into it. Your body is no different! 

So, let’s take a look at 10 foods that can boost that immune system and get it functioning at its peak!

 1. GARLIC
Listen up, ya’ll. I swear by this stuff. It not only kills vampires, but it kills off viruses and bacteria like a pro. Because it IS a pro. Garlic has something in it called “alliin.” When alliin is exposed to oxygen, it then converts to a powerhouse of an immune-boosting chemical. If you crush or mine garlic, it gets that oxygen exposure. Add it to salad dressing (I like to do vinegar, olive oil, crushed garlic, spicy mustard and a bit of honey), or in your guacamole. If you aren’t a fan of the taste, a whole-foods supplement company called Standard Process sells garlic in tablet form. This tablet can be swallowed whole or chewed. Warning: if you chew it, your breath is gonna stink for days but it works wonders! 

There was a study done that showed that people that take garlic are less likely to develop a cold. If they did get a cold, taking garlic helped them to get over it much faster. You can read it by CLICKING HERE.

2. FERMENTED FOODS
80% of your immune system is housed in your gut so you want to keep it super healthy! One of the ways that you can do this is by eating some fermented foods. These foods have live bacterial cultures that will both support your immune system but will also help your digestive system to break down foods. 

 Enjoy some miso, tempeh, kimchi, sauerkraut or even some homemade pickles. You can also drink your fermented goodies! Try kefir or kombucha! Yogurt can be a good option but if you have a dairy allergy, try out either a nut-based or coconut-based yogurt option. Just be mindful of how much sugar is in the yogurt you buy. Sugar can wreak havoc on your gut and will lower your immunity. (sorry!)

3. MUSHROOMS
Yes, ‘shrooms are awesome for boosting your immune system. Check out this interesting study by CLICKING HERE 

Mushrooms have something called “immune-modulating polysaccharides” that will upregulate and balance your immune function.

 The most potent ones are actually available in your local market. Try adding in oyster or shiitake mushrooms to your salad, soup, stir fry or on top of a juicy burger!

4. GINGER
In herbal medicine, ginger is referred to as both a lymphatic and diaphoretic.

This means it will make ya sweat (diaphoretic) and will support your immune system (lymphatic) as it gets rid of toxins etc. Ginger is also wonderful for the stomach: think nausea, upset stomach, etc. 

 Studies have shown that ginger has both anti-viral and anti-bacterial properties. Read the study by CLICKING HERE.

 You can eat it raw, top it on seafood, enjoy it salad dressings or hey, if you are bold and can handle something potent, take it in an immune-boosting shot. Check out this easy recipe by CLICKING HERE.

OR You can get these bad boys from a brand called KOR from places like Whole Foods or Amazon (CLICK HERE). 

5. FOODS HIGH IN VITAMIN C

Most folks will start downing vitamin C when they start coming down with a cold. 

The good news is that if you are eating a diet that is filled with fruits and veggies, it’s pretty easy to get enough of this vitamin. This vital nutrient is what will help support your immune system so it can fight off the bad guys. It will also help to strengthen the activity of your most important immune fighting cells. 

 Some of the very best sources of C are obviously citrus fruits, but also strawberries, kiwi, kale, broccoli, and bell peppers. *Do keep in mind that citrus fruits and bell peppers can be a common food sensitivity for some folks I have one to bell peppers, so I limit how much I eat). You definitely do NOT want to trigger your immune system if you are trying to strengthen it. 

 6. HERBS & SPICES

My go-to anti-viral and anti-bacterial is oil of oregano (essential oil) but there are some other great ones that you can eat! Think rosemary, sage, thyme, etc. 

Why FRESH herbs? Easy. They are higher in volatile oils and these are the oils that have hundreds of potent, natural chemicals that will boost your immune system. 

An easy way to get those fresh herbs and spices into your diet is by adding them to things like basil salads (my Mom adds it straight from her garden and it is divine!), cilantro to a homemade mango salsa and top over fresh fish or try roasting some veggies and topping them with rosemary. 

7. FOODS VERY HIGH IN ZINC
Zinc is a crucial mineral for both the development of immune cells and for their function. Also, there is an immune-modulating hormone called “thymulin” that relies on adequate levels of zinc in order to function optimally. 

 Some great food sources of zinc are nuts (like cashews), hemp and pumpkin seeds, meat, shellfish (esp. oysters), legumes, dairy and eggs. *Keep in mind again, that legumes, dairy, eggs and shellfish can be common food sensitivities that can trigger your immune system – which is no Bueno if you are trying to ward off infections!

THINGS TO AVOID (OR REDUCE) FOR A HEALTHIER IMMUNE SYSTEM

1.  DROP THE SUGAR, CRAP CARBS, SODA, AND PROCESSED FOODS FROM YOUR DIET

Ya’ll, listen, I’m human too and have my vices like anyone. (Cue Ben & Jerry’s chocolate peanut buttery swirl ice cream with 2 Lactaid enzymes on the side.) 

Unfortunately, the above stated will cause your blood sugar to go on a rollercoaster and inflammation in your body to spike. 

Cookies, cakes, pie, candy, soda, white bread, bagels, etc., are void of the nutrients, antioxidants, vitamins, and minerals your body needs to keep healthy. The extra carbs and sugar will impair your immune system. We want to feed the army, not starve it. Nor do we want to “hack off the arms” that are holding the weapons of virus warfare!   

This does NOT mean that you can’t enjoy a sweet; just be mindful of what you are eating, how much sugar it contains (or if it will turn to sugar in your body), when you are eating it (steer clear if you are sick) and how much. Moderation is key. 

2. REDUCE ALCOHOL CONSUMPTION
As I said earlier, 70% of your immune system is in your gut….and alcohol can have damaging effects on those gut bugs (the good guys). It can also negatively affect both your immune and gastrointestinal cells. 

Lay low on the booze if you want to boost your immune system. I don’t want to say stop altogether because for some of you reading this, that may not be feasible for you. If you are coming down with a bug or sick, you definitely do not want to be consuming alcohol. You need to be flushing your system out with water.

3. FIND OUT WHAT FOOD SENSITIVITIES YOU HAVE
This is something you aren’t going to hear much about but it’s crucial to keeping your body functioning in tip-top shape. When you have a food sensitivity, it will cause your gut to become inflamed and inflammation is the devil. Seriously. Inflammation is the root cause of both dis-ease and disease in the human body. When you trigger your immune system, you deplete your immune resources and yep, this can cause an inflammatory response. 

And yes, you can develop a food allergy or sensitivity at ANY time in your life. In fact, sometimes the food you eat daily (like those eggs for breakfast) – or even “healthy” foods, can be a problem for people. (I am living proof of this too! Happy to share my story with you - just ask me.)

One great way to find out if the food you are eating is causing some of your problems – like headaches, skin rashes, anxiety, GI issues and more – is to do an Elimination Diet. When implemented correctly, you will be able to pinpoint what’s happening to your body when you eat certain foods.

 I am now offering customized elimination diet coaching for my clients. If you would like to learn more, CLICK HERE!

 Remember, health radiates and so can you!

 Shine Bright today, 
Carolina