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It’s been a month now since we have been sheltering at home. I know it’s not fun, but good nutrition and self-care need to be a priority now as it is your way to strengthen your immunity.

I get it if your stress is higher than normal, but if you are resorting to stress-eating or binge watching You tube or Netflix this won’t help. There are certainly much better ways to deal with your stress.

Eating a nutritious diet and wholesome diet, sleeping enough hours, practicing deep breathing and doing yoga stretches can tremendously help.

Our immune system is already fighting hard for us in every moment to protect us from cancerous growths and all sorts of microbes. We just need to give it some love and care so that it can work for us in the best possible way.

Today I want to share with you 7 essential nutrients that you immune system loves.

7 Essential Nutrients That Your Immune System Loves

These are just a few suggestions of foods that that can support your immune system:

  1. Essential Fatty Acids: Found in chia seeds, flaxseeds, hemp seeds, cold-water fish such as salmon, eggs, raw nuts and seeds
  2. Vitamin A-Rich Foods: Eggs, cod liver oil, sweet potatoes, carrots, squash, spinach and other green leafy vegetables
  3. Vitamin C–Rich Foods: Citrus fruits, carrots, kiwi, bell peppers, tomatoes, strawberries and other berries, broccoli, cabbage
  4. Vitamin E-Rich Foods: Olive oil, avocados, sunflower seeds, walnuts, salmon, turnip greens, mangoes
  5. Vitamin D-Rich Foods: Cod liver oil, salmon, mushrooms, eggs
  6. Zinc-Rich Foods: Meats, lentils and legumes, vegetables, oysters, sesame seeds, cashews and other nuts, legumes, raw cocoa
  7. Selenium- rich foods: Brazil nuts, salmon, turkey, chicken, mushrooms, eggs, navy beans, sardines.

Ideally you would choose to buy organic to lower your exposure to toxic chemicals and pesticides that can weaken your immune system. But do your best and if you can’t find or afford organic food, make sure to scrub and soak your produce in a fruit and veggie wash using the recipe below.

DIY  Fruit and Veggie Wash

This wash can help reduce chemical residue on your produce especially if not buying organic. It’s also very important nowadays with the current pandemic in order to kill any germs and microbes.


  • 1 cup water
  • 1 cup white vinegar
  • 1 tsp baking soda
  • 2 tbsp Hydrogen peroxide solution 3%

Soak produce for 5-10 minutes and then rinse with water.

Back to You

This is only one way of supporting your immune system. I will be sharing more ways for boosting immunity in the coming posts, so stay tuned!

And now that you know about these nutrients, I hope that you start incorporating these foods in your diet on regular basis. And remember that variety is always better when it comes to your diet.

I offer tele-coaching via phone or Zoom, so I can help you even if you are out of area. Sign up for a 15 Min Discovery Call to discuss your health concerns or life goals and ask how I can help. 

Stay strong! Stay Safe! Stay Healthy!

Maha Nasr

Maha Nasr, MD(Egy.), PhD, R.H.N, founder and owner of Healthy U Turn, is a Registered Holistic Nutritionist and Transformational Life Coach with 25+ years of expertise in the healthcare field. Maha helps women 40+ reclaim their health, regain their shape and rediscover themselves, so they can pursue their goals with greater energy, confidence and peace of mind. She offers personalized wellness plans to help women overcome stubborn weight, balance hormones, improve digestion, discover their authentic selves and let go of old patterns that keep them stuck. Her approach integrates a range of holistic tools for nourishing the body, mind & soul. Her toolbox includes natural nutrition, mind-body techniques, energy medicine practices and transformational life coaching.

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