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Food Is Medicine: 10 things to eat right now to fight back against flu and COVID season



I recently listened to a podcast by Dr. William Li about using “Food as Medicine” as a guiding principle to fight obesity, disease, and assist in longevity and good health. I wanted to relay his advice for the cold and virus season we are all currently battling, in hopes that we can do all we can to help boost our body’s immune system and fight back. Here’s his list of the top 10 things to incorporate into your diet:


  1. Mushrooms: These increase protective antibodies from your saliva and ward off infection. The good stuff is in the stems as well as the caps so make sure you enjoy both.

  2. Broccoli Sprouts: Sprouts are baby broccoli plants that are great for salads and smoothies. Research shows that eating these actually pumps up your immune system against viruses.

  3. Extra Virgin Olive Oil: EVOO Ramps up the number of your immune cells and activates them.

  4. Pomegranate Juice: Increases a healthy bacteria in the gut called Akkermansia. Higher levels of this bacteria is associated with an improved immune response.

  5. Blueberries: Research has shown that blueberries increase certain types of immune cells in healthy people.

  6. Blackberries: Great source of vitamin C and dietary fiber. They’re great for your gut bacteria, which means they’re great for immunity.

  7. Oyster Sauce: It’s used for sauces in Chinese food and actually made from oysters. Scientists have shown that extracts made from oysters can boost a healthy immune response and calm inflammation at the same time.

  8. Tomatoes: A great source of vitamin C. You can eat the tomatoes whole, cook them, or enjoy it as a sauce.

  9. Green Tea: A natural substance in green tea called EGCG calms inflammation and helps to reset immune systems to healthy levels.

  10. Pecans: Packed with fiber and omega-3 fats that support immunity.


As we continue to navigate through these unprecedented times, it’s extremely important to place a focus on what we are eating in order to do what we can to fight back against Coronavirus. Remember, 70% of your immune system resides in your gut. It’s important to point out that it’s not just about the food that you are eating, but also about how your body responds to what you put in it. Focusing on boosting your immune system through food is one of the most important things that you can do!

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