Do you have a computer or any technological gadget that starts with the letter i? Could you ever visualize treating that expensive piece of equipment less than gently? Imagine what would happen if you smacked your computer lid closed every time you used it, or dropped your iPad or smartphone from 4 feet in the air onto the kitchen counter multiple times a day. How effective would your technology be if you forgot to plug it in at night?
Our bodies are incredibly complex, beautiful technological wonders. How we “fuel” our bodies makes a huge difference in performance. Thinking about “food as medicine” is a great idea right now during this time of COVID-19. Studies are showing immune system support and antiviral benefits of a variety of nutrients, which we can get from what we eat. Three of these nutrients, vitamin C, quercetin and zinc, are particularly beneficial right now.
I recommend incorporating a variety of vegetables/ fruits in your diet daily- 5-7 servings/day is optimal. Although that sounds like a lot, remember that a serving size is ½ cup. It is also important to get a variety of colors of vegetables in your meals- these contain compounds, like quercetin, that decrease inflammation in the body and improve immune system balance and function.
Quercetin is high in onions, apples, tomatoes, berries, parsley, and celery and may prevent COVID-19 virus from binding to human respiratory cells. The vitamin C in fruits and veggies improves immune system function and even lowers the ability of the COVID-19 virus to create inflammation in the body.
Zinc is an important trace mineral for our bodies and also has antiviral properties. Good food sources of zinc include beans, nuts, whole grains, red meat and poultry. Past studies on zinc’s effects on SARS-CoV, a “cousin” to COVID-19 showed interesting viral blocking effects. Based on that research, it has been suggested that zinc may inhibit COVID-19 virus’ ability to enter into human cells and replicate itself.
Here’s a delicious ratatouille recipe that uses a variety of vegetables to make a delicious and flavorful stew- https://healthiersteps.com/recipe/easy-ratatouille-recipe/
Adding beans to this recipe is an easy way to add protein and zinc for even more health benefits!
If you would like a personalized integrative wellness or nutrient plan during this time, telemedicine consultations are available now for new and established patients- call the office at 828-333-3339 for more information. In-office visits are anticipated to restart in late May.