I’m stocked up on the following:
Vitamin C foods
Vitamin C functions as an antioxidant to support healthy immune responses. It stimulates white blood cell production by boosting natural killer cell activity and increasing serum levels of antibodies in order to neutralise viral pathogens. High vitamin C foods include capsicum, broccoli, kale, brussel sprouts, sweet potato, papayas, cantaloupe, snow peas, tomatoes, oranges, kiwis, strawberries, camu camu, kakadu plum (you can buy camu camu and kakadu plum powders, or straight vitamin C powder or capsules).
Flavonoids are beneficial in the respiratory tract’s immune defence system. Flavonoids are found in brightly coloured fruit and vegetables: blueberries, citrus fruit, grapes, cherries, oranges. I’m stocked in frozen fruit ready to make smoothies full of flavonoids and antioxidants.
I have medicinal mushrooms such as reishi, lion’s mane, chaga, shiitake, turkey tail (powdered or capsule). *contact your health care provider before taking new supplements. Those with autoimmune conditions need to be cautious before taking supplements that improve immune function.
Flaxseed oil, turmeric, quercetin
Flaxseed oil is rich in vitamin E which is an antioxidant that has been shown to modulate immune function through anti-inflammatory activity. I take at least 1T daily in smoothies, salads, or straight. Other anti-inflammatories that I have on hand are turmeric and quercetin.
Zinc possesses direct antiviral properties and is critical in supporting both innate and adaptive antiviral immune responses. High zinc foods include beef, legumes, hemps seeds, pumpkin seeds, sesame seeds, cashews, pine nuts, almonds, eggs. (Careful with zinc supplementation. Zinc is toxic in high doses and you should test your levels before taking zinc ongoing).
Resveratrol regulates innate and adaptive immunity and modulates immune function via it’s anti-inflammatory activity. Resveratrol is found in red grapes, pistachios, peanuts, cranberries, dark chocolate/ cacao.
Foods with anti-viral properties
I’m stocked up on foods with antiviral properties:
Coconut oil/MCT oil/caprylic acid capsules
oregano (fresh or dried)
elderberry, licorice, and echinacea tea
medicinal mushrooms (as above, powdered or capsule)
apple cider vinegar
Nourishing soups and bone broths
I’m stocked up on nourishing soups, batch cooked and then frozen. Bone broth is a superfood full of minerals and nutrients to boost your immune system. It also helps to protect your gut lining in order to maintain a balanced immune response. I can get these out of the freezer when I don’t feel like cooking.
There have been countless studies showing a link between low vitamin D levels and increased severity/ complications from COVID. For that reason, I’m ensuring my vitamin D levels are optimal. I use a sublingual vitamin D spray.
What I exclude
When supporting good health and immunity, what we don’t consume is equally important: I’m going to exclude sugar, processed foods, unhealthy oils and trans fats, dairy, and alcohol.
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Yvette is a qualified Melbourne-based Naturopath and Nutritionist, MINDD Practitioner, member of the Naturopaths and Herbalists Association of Australia, and Complementary Medicine Association. Yvette specialises in the treatment of digestive complaints, skin issues, mood disorders, hormonal concerns, fatigue, and also has a key interest in children’s digestive and neurological conditions. Yvette consults in South Yarra, Camberwell, and Australia-wide via Zoom. Book HERE
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