With a global pandemic hanging on into a new year – and cold and flu season in full swing – it’s more important than ever to keep our immune systems as strong as possible. As a certified nutritional consultant (CNC), I’ve studied and practiced nutrition for many years. Today, I’d like to share my favorite immune boosting trio: Zinc, Echinacea, and Vitamin C.
Zinc
When I first heard that an initial symptom of COVID-19 was the loss of taste and smell, I immediately thought of a Zinc deficiency. In my nutrition training, we learned to recognize certain symptoms and what the body was signaling it needed more of. Zinc is a key ingredient in a healthy immune system. Our bodies don’t make Zinc; we have to put it into our bodies. When it is depleted, often with simple rhinoviruses (colds), you lose your senses of taste and smell. On top of sore throats and stuffed noses, it really makes you not want to eat when you’re sick. But, our bodies NEED fuel to get through sicknesses. It’s tough, but you have to push yourself to eat when you’re not feeling well.
Sources to get Zinc:
- Oysters contain more zinc per serving than any other food
- Red meat and poultry provide the majority of zinc in the American diet
- Beans
- Nuts
- Certain types of seafood (such as crab and lobster)
- Whole grains
- Fortified breakfast cereals
- Dairy products
- Dietary supplements
For those with allergies or dietary restrictions (I have to follow a vegetarian and gluten free diet), options from food may be limited, so a nutritional supplement is your next best source!
Mary Ruth’s Immunity Gummies are vegan and non-GMO, and kids love the cherry taste! Not only does this supplement have the immunity boosting trio, they also have Elderberry and Vitamin D3. The fact that it’s formulated for both kids and adults is a win-win.
Wayyy back in the day, before agriculture was a major industry, farmers would rotate their crops. The benefit of this was that different crops take certain nutrients out of the soil and put other nutrients back in. Now, many farmers only plant corn on their land year after year, or they only plant wheat. Consequentially, many of our foods today lack the nutrients they once gave us. Due to this, supplementing your diet with nutritional supplements is something I highly recommend.
Echinacea
Echinacea is another immune-boosting powerhouse. It’s long been used to help shorten the duration and ease the symptoms of colds and flus, along with maintaining a healthy immune system on a regular basis. this herb comes from a Native American medicinal plant and is prickly like a hedgehog (the Greek word for hedgehog is echinos). Make sure you only get Echinacea from a reputable source to ensure it has what it says is in there!
Vitamin C
There has been debate for a while over whether Vitamin C shortens the lengths of colds or not. The key is to be proactive and not reactive with your and your kids’ health! Vitamin C is most effective when taking on a consistent basis BEFORE ever getting sick. This vitamin helps protect against immune system deficiencies, making it the third in our immune boosting trio.
Here are good sources of Vitamin C:
- Citrus fruit, such as oranges and orange juice
- Peppers
- Strawberries
- Blackcurrants
- Broccoli
- Brussels sprouts
- Potatoes
- Nutritional supplements
