Your Immune System, Covid-19 & the Coming Winter



Keeping fit and healthy is a high priority at any time in life. However, with the current pandemic and the coming winter, it's even more vital that you build a robust immune system. Protect yourself with a multifactor approach of balanced nutrition, sufficient sleep, and a consistent exercise regime. Other factors such as keeping stress levels low and following the mandates of hand-washing, mask-wearing, and physical distancing will keep you in top shape.

Food is not just fuel but effective medicine to build your most hardy immune system possible. Consume whole foods as they contain multiple vital components that are interdependent on building your immune system. Whole foods that contain:

  • Vitamin C (broccoli, citrus fruits, bell pepper)

  • Vitamin D ( fish, eggs, *sunshine)

  • Vitamin A (dark leafy greens, bell pepper, tomato)

  • Vitamin E (nuts, avocado, seeds)

  • Zinc (nuts, shellfish, whole grains)

  • Folate (dark leafy greens, whole grains, seeds)

  • Iron (spinach, beans, lentils, shellfish)

These are just a few of the micronutrients that our body requires to function at full capacity. Making sure to consume them in their whole food form is essential to reach peak functionality. Fruits and vegetables are nutrient-dense powerhouses perfect for your immune system's multiple functions. Don't forget protein, as it is the primary macronutrient required for the body's recovery and rebuilding processes. Aim for consistent consumption of fish, eggs, nuts, beans, and seeds. Our bodies are intricate and complex, requiring a multifaceted approach of nutrition, sleep, and exercise to keep functioning at peak condition.

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