11superfood smoothie

Fight Coronavirus: Food as Medicine

As the Coronavirus continues to spread, the world is becoming increasingly plagued by a sense of fear and panic. Although it’s not something to be taken lightly, it’s important to keep perspective and not panic. With that being said, we are in full support of taking as many precautionary measures as possible. Bolster your immune system on a daily basis by eating the superfoods listed below, limiting sugar intake, drinking lots of water, practicing good sleep hygiene and managing your stress.  


  • During these challenging times, it’s important to not panic, and instead maintain perspective and take all precautionary measures.
  • Bolster your immune system on a daily basis by eating healthfully, lowering sugar, drinking lots of water, practicing good sleep hygiene and managing stress.
  • Immune boosting superfoods include garlic, ginger, coconut oil, oregano, sea vegetables, medicinal mushrooms, turmeric, apple cider vinegar and pumpkin seeds.
  • Stop in the Nourished® Kitchen Market to stock up on our Flu Bombs, Garlic- and Ginger-Infused Bone Broth, Adaptogenic Vegetable Broth, Immune Booster Superfood Smoothie, Immune Boost Seasoning Blend™, Lime-Toasted Pepitas and coconut oil.

Before vaccines and antibiotics, we looked to plants to heal. Here are the top immune-boosting foods:

  1. Garlic – coined as Mother Nature’s natural antibiotic, garlic is a powerhouse when is comes to boosting your immunity. Garlic contains allicin and sulfur compounds that help fight pathogens, improve detoxification and support the liver. We recommend 2-3 raw cloves per day. Pro tip: mince the garlic and let it sit for 10 minutes before eating to activate enzymes that maximize garlic’s healing potential. Enjoy atop avocado toast, in a salad dressing, salsa, hummus or pesto, or in a Nourished® Flu Bomb.
  2. Ginger – gingerols and zingerone are potent plant compounds found in ginger that are anti-inflammatory, antibacterial and antiviral. This herb is also great for nausea and soothing an upset stomach. We recommend having a 1- to 2-inch piece of fresh ginger per day. Add this to smoothies, soups or a stir fry for improved digestion and immunity. Stop in for our homemade garlic- and ginger-infused bone broth that’s great for cold and flu prevention.
  3. Coconut oil – lauric acid and caprylic acid are natural antivirals that have been linked to the prevention of herpes, influenza and H. pylori. Use 1 to 3 teaspoons of coconut oil when cooking or baking. Note: refined coconut oil has a higher smoke point and lacks the tropical coconut flavor, making it more ideal for cooking; virgin coconut oil can be used as a natural skin moisturizer or deep treatment hair mask.
  4. Oregano – rich in antioxidants and antimicrobial compounds, incorporating more oregano into your cooking is a great way to help prevent and fight infection on a daily basis. Fresh oregano pairs nicely with chicken or roasted potatoes. If you’re looking for an easy way to incorporate this herb into your diet, look no further than our Immune Boost Seasoning Blend™ – mellow enough in flavor to use in a variety of dishes, this blend also packs a hefty immune system punch.
  5. Sea vegetables – from your sushi (nori) to the greens in miso soup (wakame), iodine is the superstar nutrient provided by all sea vegetables. This mineral, which is lacking in the Standard American Diet, is crucial for thyroid hormone production. When the thyroid is underproducing, the metabolism and immune system slow as well, leaving you more susceptible to infections and illness. Unless you eat a lot of sushi (which we don’t recommend) or are a big lover of seaweed salads, these veggies aren’t easily incorporated into the diet. Pro tip: add a strip of kombu to the water or broth when making beans, rice or a pot of soup. After 15 minutes, up to 90% of the iodine infuses and gets transferred into the food you eventually eat!
  6. Medicinal mushrooms – this category is vast, but reishi mushrooms really shine when it comes to the immune system. Their polysaccharides, antioxidant properties and beta-glucans help boost white blood cell activity, lower inflammation, fight cancer and regenerate the liver. At Nourished®, we incorporate reishi mushroom powder into our soups and superfood elixirs. Next time you are in, ask about our Adaptogenic Vegetable Broth, Everyday Detox Cleanse Soup and our newest low-sugar functional drink: Adaptogenic Hot Cacao!
  7. Turmeric – packed with curcuminoids, turmeric is well-known for its anti-inflammatory properties. It’s also antibacterial, antiviral and antiparasitic, and helps fight diabetes, obesity and cancer. Add turmeric to soups or stews, smoothies or atop veggies for a pop of color, flavor and a powerful nutritional punch. Our Anti-Inflammatory Superfood Smoothie, Anti-Inflammatory Seasoning Blend, Cheesy Spice Seasoning Blend and Turmeric Chai tea are a few of the Nourished® products that highlight turmeric.
  8. Apple cider vinegar – a strong digestive aide, detox agent and astringent, apple cider vinegar’s (ACV) acetic acid, citric acid and prebiotics boost the immune system in many different ways. Combine 1-2 tablespoons of ACV with 2 ounces of filtered water and drink before a meal to fight reflux and indigestion. You can also use ACV in your morning tonic for liver support or as the acidic component in your next homemade salad dressing.
  9. Pumpkin seeds – zinc keeps the immune system strong by fighting off bacteria and viruses while boosting the activity of neutrophils, macrophages and natural killer cells. Our Lime-Toasted Pepitas are an easy, tasty way to get more zinc into your diet. Great alone as a snack, they can also be used as a topper for soups, chili or salads.

flu bomb

Regardless of the latest outbreak, we are exposed to bacteria, viruses and pathogens on a daily basis. Why is it that some people get sick, while others remain unscathed? It all comes back to the health of your immune system. By eating more garlic, ginger, coconut oil, oregano, sea vegetables, medicinal mushrooms, turmeric, apple cider vinegar and pumpkin seeds, you strengthen your first line of defense so they are ready to fight for you when called upon. The good news is that spring is right around the corner – as the temperature and humidity rises, viruses cannot survive. Until then, stay safe and be sure to wash those hands!

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