The worry around contracting the Corona Virus is legitimate. But there’s no reason to panic. Especially since there is so much we can do, diet-wise, to protect and fortify ourselves. So let’s talk about what that is exactly, starting with WHAT NOT TO DO.


In a nutshell, stay away from all processed foods. These chemical-, preservative-, and mystery-ingredient-loaded convenience foods do tremendous harm to your immune system. And the state of your immune system is the determining factor around how well you can ward off this virus.

Next, and in another nutshell, avoid sugar. Not natural sugars found in whole foods, but that found in pastries, pies, cakes, doughnuts, candy, ice cream, etc. and etc. You know exactly what I’m talking about. Recent and abundant research shows that consumption of sugar makes you vulnerable to viral infections and hampers the recovery from them.


With these two DON’TS in mind, let’s look at what you can DO to give your immune system the help it needs in protecting you. The motto is “Take good care of your immune system and it’ll take good care of you!”

LOAD YOUR DIET WITH VITAMINS AND MINERALS:

• Vitamin C (2000 mg per day)
• Vitamin D3 (5000 to 10,000 IU per day)
• Zinc (30 to 50 mg per day; don’t exceed 50)
• Selenium (200 mcg per day)
• Omega-3 fats

LOAD YOUR DIET WITH OODLES OF WHOLE FOODS:

• Garlic (raw, not cooked)
• Mushrooms (reishi, shitaki
• Flax, chia, sesame, hemp seeds
• Green, leafy vegetables (2 to 3 cups per day)
• Cruciferous vegetables (arugula, bok choi, broccoli, broccoli rabe, broccoli romanesco, Brussels sprouts, cabbage, cauliflower, Chinese broccoli, Chinese cabbage, collard greens, daikon, garden cress, horseradish, kale, kohlrabi, komatsuna, land cress, mizuna mustard – seeds and leaves, pak cho, radish, rutabaga, tatsoi turnips – root and greens, wasabi, watercress)
• Beans and legumes
• Avocados
• Broccoli sprouts
• Berries (fresh or frozen)
• Citrus and other fresh fruit
• Raw nuts (almonds, Brazil nuts, cashews, pecans, walnuts)
• Herbs such as ginger and turmeric root (fresh, grated or blended into smoothies, etc.)

The overall goal with a clean, whole-food diet is to lower any existing inflammation you’re currently dealing with and to prevent future outbreaks. Internal inflammation is fertile ground for any virus to grow and do its damage.

I’ll close with a tried-and-true recipe for a smoothie I’ve been making for years. You’ll notice it contains several foods from the above-mentioned lists. This is a powerful, yet easy way to heal inflammation and strengthen the immune system.


Making a few dietary changes like these is one of the best favors you can do yourself during this corona virus outbreak. Remember to “take good care of your immune system and it’ll take good care of you!”




Add Recipe to Cook'n

    Alice Osborne
    DVO Newsletter Contributor since 2006
    Email the author! alice@dvo.com