Support & Strengthen Your Immune System

—Eat meals high in colorful vegetables and fruits (The Mediterranean Diet is a good model)
—Eat small portions of animal proteins and large portions of vegetables
(See “high-quality proteins”, below)
Eat foods when they’re in season 
—Get outside and breathe fresh air
—Get at least 30 minutes of exercise most days of the week
—Maintain a healthy weight / Consider practicing intermittent fasting 
—Get 7-8 hours of sleep
—Drink at least 2 liters (8 cups) of water per day
—Decrease intake of allergens & toxins
—Avoid daily sugar and alcohol
—Don’t smoke
—Wash hands thoroughly and frequently
—Learn to minimize stress
—Practice a positive outlook

—Get flu and Covid boosters every autumn
—Take 500IU per day of D3 softgels during the winter
—When fighting a virus, gargle daily with Betadine Gargle
—Wear an N95/KN94 mask during flu season or when the air is smoky or polluted

—Host Defense MyCommunity capsules (mushroom supplement)
—Raw Manuka honey
—Elderberry 10:1 concentrate
—Shuanghuanglian formulation (available on Amazon)


HIGH-QUALITY PROTEIN: Free-range eggs, oily fish, wild-caught seafood, tofu, tempeh, legumes, quinoa, free range, organically-fed poultry, grass-fed lamb and beef. *Limit daily animal proteins to 0.3 ounces per pound of your healthy weight.

OMEGA-3 FATTY ACIDS: Wild-caught cold-water fish like salmon, tuna, mackerel and sardines, ground flaxseeds, walnuts, pumpkin seeds, leafy green vegetables, grass-fed meats and dairy

HEALTHY FATS: Avocado oil, extra virgin olive oil, virgin coconut oil, grass-fed butter (like Kerrygold), duck fat

FIBER: Whole fresh fruits, vegetables, legumes, whole grains

B VITAMINS: Dark leafy greens, cauliflower, mushrooms, red bell peppers, oily fish, shellfish, grass-fed lamb & beef

VITAMIN C: Dark leafy greens, citrus fruits, broccoli, asparagus

VITAMINS A, E: Dark leafy greens, carrots, sweet potatoes, winter squash, asparagus

VITAMIN K: Dark leafy greens, cauliflower, asparagus

ZINC: Dark leafy greens, asparagus, shiitake and criminology mushrooms, sesame seeds, pumpkin seeds, garbanzo beans, lentils, cashews, quinoa

COPPER: Dark leafy greens, sesame seeds, cashews, soybeans, mushrooms, asparagus, summer squash

IRON: Dark leafy greens, cumin, turmeric, asparagus, leeks

HERBS: Cinnamon, garlic, ginger, turmeric

(Note: “Dark leafy greens” are listed a lot. These include bok choy, spinach, Swiss chard, beet greens, mustard greens, kale, Romaine lettuce)


—Processed foods
—Food additives
—Trans and saturated fats
—Sugars (sugar, honey, molasses, fruit juice, etc.)