1. Vitamin D
Vitamin D is critically important for our immune system and most of us are deficient.
We live in houses, work in buildings and do everything by car; we don’t eat the traditional diet of cold water fish, fish oil and organ meats (all high in vitamin D); and we use sunscreen, which blocks the good UVB radiation, whenever we go outside!
Eat: salmon, sardines, mackerel, shrimp, cod, eggs, fortified yogurt, and organ meats
Miso glazed salmon with avocado mango salsa , Oven roasted salmon
It’s warming, immune-boosting, antioxidant, anti-inflammatory, anti-viral, and anti-microbial.
A study showed that piperine (the active component in black pepper) can increase the absorption of curcumin (the active component in turmeric) by 2000%! So when you use turmeric, add a grind of black pepper to increase turmeric’s bio-availability.
Carrot Orange Turmeric Soup , Turmeric milk
3. Vitamin C
Probiotics not only keep gut bacteria in balance, they increase antibodies that will fight off colds.
Eat: yoghurt, fermented foods such as kimchee and sauerkraut
Chocolate yoghurt tiramisu