Good Food
to Fight Covid-19

Natural Tips to Strengthen
your Immune System

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Thanks to Gateway Zimbabwe for input

“Let food be thy medicine.” Hippocrates

Healthy bodies with strong immune systems, boosted by healthy food, good sleep and exercise is our first line of defence against Covid-19. So, what do we need to eat to support our immune systems against this virus and recover more quickly if we do get sick?  Here are some tips. 

NATURAL IMMUNE-SYSTEM BOOSTERS FOR COVID-19

Vitamin C and D, Selenium and Zinc are key to supporting your immune system to fight the new Coronavirus. And they are available in all kinds of foods (and sunlight!)

VITAMIN C
Vitamin C boosts the immune system, reducing inflammation in respiratory diseases like Covid-19.

​Vitamin C-rich food to eat: Naartjies, Lemons, Oranges, Broccoli, Cabbage, Kale, Spekboom. Vitamin C needs calcium to work so try to eat these at the same time: bone broth, dark green leafy veggies, milk, cheese or yoghurt.
 
VITAMIN D
Vitamin D is a vital nutrient. Research has shown that Vitamin D levels are very low in the aging populations in Spain, Italy and Switzerland where a high percentage of older people have died from Covid-19.

Vitamin D from Sunlight: Vitamin D is made from cholesterol in your skin when it is exposed directly to the sun (not through a window). 15 to 20 minutes at midday is best – at least your arms and face.
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Vitamin D-rich food to eat: Fish (like light tuna canned in oil, sardines, salmon and mackerel), full-cream milk, yogurt, oranges, pork, mushrooms, hard-boiled eggs, beef liver.

SELENIUM
Researchers have found that in China in areas where people eat food with lots of Selenium, infected patients were three times more likely to recover from Covid-19 than in other areas.

Selenium-rich food to eat: Spinach, mushrooms, brazil nuts, wholegrain flour & cereals, fish, egg yolk, red meat, kidney, liver.

ZINC
This is an essential mineral for immune cells production, reducing the duration of cold and lung infections and slowing down the replication of the virus through inhibition of enzyme RNA polymerase.

Zinc-rich food to eat: Mushrooms, peas, spinach, lentil sprouts, beetroot leaves, broccoli, wholegrain flour, brown rice, pumpkin seeds, sunflower seeds, red meat, liver, dairy, eggs.

Drink 1.5 to 2 litres of water a day
to stay hydrated and healthy

EAT A BALANCED AND DIVERSE ALKALINE DIET

Bacteria and viruses thrive in an acid environment. Try to eat the right balance of foods for a slightly alkaline level of fluids in your body.  This mainly means eating more vegetables.

Alkaline-Forming Foods
Most vegetables, lentils, herbs, seeds, fruit, fermented foods.
These should be more than half of your diet

Acid-Forming Foods
Sugar, meat, bread (any flour product), maize meal, eggs, beans (except for lentils)
These should be less than half of your diet

STRENGTHEN YOUR GUT INTESTIFLORA (microbes in your intestines)

Healthy gut flora promotes the production of antibodies in the body, boosting immune cells. Your intestinal immune system contains more immune cells than any other organ, and so a healthy gut reduces the likelihood and duration of respiratory infections like Covid-19.

​Eat a diverse range of vegetables and fruit
The more diverse the gut interflora the healthier you are. Each fruit and vegetable has something to contribute to that diversity. Try to eat at least 20 different kinds of fruit and vegetables a week.

Eat prebiotic fiber
Probiotics feed on carbohydrates called prebiotics, encouraging good bacteria to multiply in the gut. Eat onions, garlic, bananas or Jerusalem artichokes.

Eat fermented foods
A natural source of probiotics. Eat fermented vegetables, kefir, kimchi, kombucha, miso, sauerkraut. Probiotic supplements also work.

Eat less sugar and sweeteners
Eating a lot of sugar or artificial sweeteners may cause an imbalance of gut microbes. Aspartame (in diet sodas) increases the number of some bacterial strains that are linked with metabolic disease.

​Avoid taking antibiotics unnecessarily
Although it may be necessary to take antibiotics to combat bacterial infections, overuse is a significant public health concern that can lead to antibiotic resistance.

Antibiotics are also damaging to the gut microbiota and immunity, with some research reporting that even 6 months after their use, the gut still lacks several species of beneficial bacteria.

Exercise regularly and get enough sleep
Regular exercising contributes to good heart health and weight loss or weight maintenance. Research has also suggested that it may also improve gut health, which may, in turn, help control obesity, which is a high-morbidity factor in Covid-19.
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Irregular sleep habits and disturbed sleep can negatively affect your gut flora.

Viruses love sugar – you don’t need sugar at all so try to eat much less (or none)

DRINK NATURAL ANTI-BIOTIC & ANTI-VIRAL TEAS

Drinking these teas daily will provide a range of healthy nutrients to help resist the Coronavirus.

Make tea from any of the following: peppermint, sage, chamomile, oregano, thyme, echinacea.
Using about 1 tablespoon of fresh herb, pour over boiling water and allow to soak for 5 minutes. Drink hot or warm. Add honey if you can.
Make a paste of garlic and ginger mixed with turmeric. Take a teaspoon once or twice a day. You can also add a teaspoon of honey.

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