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The Cold Season is here! If you’re concerned about COVID, here are some healthy tips to stay well!

It has now been nearly 2 years since the global pandemic began and it is again the cold season and concerns regarding COVID-19 are increasing. Whether you are vaccinated or choose natural immunity, there are a number of proven, common sense things that you can do to prevent Covid-19 infection and support immune health. Some of the key ways to support your health and wellness are based on solid research on the immune system and best lifestyle practices that are known to prevent infection from viruses.

  • Take up to 10,000 IU of Vitamin D3.
  • Increase your Vitamin C intake to up to 5000 mg daily.
  • Take 1000-3000 mg of Turmeric (Curcumin) daily.
  • Take a Multivitamin with A, B6, B12, C, D, E, and folate, iron, magnesium, and copper.
  • Take Additional Immune Boosting Nutraceuticals, and Supplements including Lutein, zeaxanthin, alpha-carotene, Amino acids, peptides, and cyclotides, and Omega-3 fatty acids. Consider taking Ferulic acid​ 500-1,000 mg or Lipoic acid 1,200-1,800 mg, Spirulina​ 15 g (or 100 mg PCB), N-Acetylcysteine 1,200–1,800 mg, Glucosamine​ 3,000 mg or more. Selenium​ 50-100 mcg, Zinc 30-50 mg, Elderberry 600–1,500 mg, and Tumeric 2000 mg.
  • Consider taking a Probiotic supplement with breakfast and dinner.
  • Eat nutritious and healthy Foods and increase your consumption of Polyphenols, Terpenoids, Flavonoids, Alkaloids, Sterols,  Anti-viral Foods and Herbs and Spices. These foods have antioxidant properties which combat stress and detoxify the body.
  • Eat Organic Foods to help optimize the absorption of nutrition and provide the vitamins your body needs.
  • Rotate foods, eating from different food groups daily, eating lots of vegetables and foods.
  • Limit sugar and alcohol intake.
  • Get adequate Sleep. Appropriate sleep is essential for proper immune system function. Get sleep of more than 7 hours but less than 10 hours of sleep each night.
  • Drink plenty of Water. Water helps keep our body well hydrated and helps with detoxification. Drink half your body weight in ounces daily.
  • Exercise regularly. Moderate exercise improves circulation, detoxifies the body, and reduces stress.
  • Reduce Stress in your life. Consider meditation, talking to a friend or counselor, and making life changes that are healthier including deep breathing, feeling emotions, and creating an improved work/life balance.


Sources of vitamin D:

  • Cod liver oil (1 tbsp) 1300 IU
  • Wild Alaskan sockeye salmon (3.5 oz) 670 IU
  • Albacore tuna (3.5 oz) 540 IU
  • Wild Alaskan silver salmon (3.5 oz) 425 IU
  • Pink salmon, canned (3 oz) 360 IU
  • Sardines, canned (3 oz) 250 IU
  • Milk or soy milk, vitamin D fortified (1 cup) 100 IU

Sources of vitamin C:

  • Yellow bell pepper (1 large) 341 mg
  • Red bell pepper (1 large) 312 mg
  • Guava (1) 165 mg
  • Green bell pepper (1) 132 mg
  • Orange juice, fresh (1 cup) 124 mg
  • Orange juice, from concentrate (1 cup) 97 mg
  • Brussels sprouts (1 cup) 97 mg
  • Strawberries, (1 cup sliced) 97 mg
  • Papaya, (1/2 medium) 85 mg
  • Orange, navel (1 fruit) 83 mg
  • Broccoli, fresh (1 cup chopped) 79 mg
  • Cantaloupe, (1 cup chopped) 75 mg
  • Kiwi, (1 medium) 57 mg

Sources of Probiotics

  • Tea
  • Coffee
  • Dark chocolate
  • Honey
  • Berries
  • Grapes
  • Raisins
  • Figs
  • Whole grain fiber
  • Inulin in yogurt

Sources of Antiviral Condiments:

  • Garlic
  • Red and Yellow Onions for Quercetin
  • Ginger
  • Extra Virgin Olive Oil
  • Balsamic Vinegar

Sources of Antiviral Foods:

  • Fish
  • Clams, Mussels, Sardines
  • Nuts
  • Seeds
  • Legumes

Sources of Antiviral Polyphenol Drinks: (hot preferred)

  • Coffee
  • Green, White, Black Tea
  • Hibiscus tea

Sources of Antiviral vegetables:

  • Avocado
  • Arugula
  • Broccoli for Lutein and Quercetin
  • Brussel Sprouts
  • Cabbage
  • Carrots for Alpha- and Beta-Carotene
  • Cauliflower
  • Collard Greens for Lutein and Alpha-Carotene
  • Green Peas for Lutein
  • Kale for Lutein
  • Orange Bell Peppers for Zeaxanthin
  • Radish
  • Pumpkin for Alpha- and Beta-Carotene
  • Spinach for Lutein and Beta-Carotene
  • Sweet Potato for Beta-Carotene
  • Tomatoes for Lycopene
  • Turnip Greens for Lutein
  • Yellow Corn for Zeaxanthin

Sources of Antiviral Fruit:

  • Apples for Polyphenols and Quercetin
  • Blueberries for Polyphenols and Quercetin
  • Cherries for Poly
  • Dates
  • Cranberries for Polyphenols and Quercetin
  • Gogi Berries for Zeaxanthin
  • Grapefruit for Lycopene
  • Grapes
  • Plums
  • Prunes
  • Raisins

Antiviral fruits and vegetables with anti-inflammatory and antihistamine properties:

  • Carrots
  • Citrus-lemon, lime and grapefruit
  • Eggplant
  • Pumpkins
  • Yellow peppers
  • Squash
  •  Zucchini

Sources of Antiviral Herbs and Spices:

  • Basil
  • Cilantro
  • Cinnamon
  • Clove
  • Cumin
  • Echinacea
  • Elderflower and elderberry
  • Eucalyptus
  • Horseradish
  • Lemon Balm
  • Lemongrass
  • Licorice root
  • Olive leaf
  • Oregano
  • Rosemary
  • Sage
  • Spearmint
  • Thyme
  • Tumeric

Sources of food that detoxify the body:

  • Chlorophyll
  • Spinach
  • Kale
  • Swiss chard
  • Mustard greens
  • Turnip greens
  • Sprouted broccoli seeds, florets for Sulforaphane
  • Buckwheat honey for Pinostrobin