It is important to consume a robust diet with a range of nutrients, especially during the COVID-19 pandemic. You can achieve this by consuming a variety of veggies, fruit, leafy greens, root vegetables, colorful starches, nuts, seeds, wild caught fish when possible, legumes and high quality protein sources. Additionally, you should limit your consumption of red meat to one to two times a week and aim to consume grass fed or finished products, if possible.
When taking supplements or vitamins, it is best to take with a meal. Additionally, having some fat content in the meal (i.e. eggs, avocado, nuts, nut butters, extra virgin olive oil) will help with vitamin absorption. Consider using these supplements, recommended by Dr. Grover, if your diet is insufficient or during times of increased immunity need (i.e. COVID-19 pandemic).
Please consult your physician prior to starting a new supplement program, as some may not be allowed with certain medical conditions and medications.
Walnuts, avocado, flax seeds, chia seeds, hemp seeds and fatty fish. An easy way to remember what fish is best is by using the acronym SMASH (Salmon, Mackerel, Anchovies, Sardines, and Herring).
Focus on finding brands that have a ratio of 2:1 of EPA:DHA for anti-inflammatory effects and boosting immune function.
Citrus fruit, red peppers, broccoli, kale, berries and sweet potatoes.
Vitamin C sachets/packets are an easy, convenient way to up your Vitamin C intake.
Salmon, egg yolks, mushrooms and yogurt (Greek varieties that are unsweetened will give a nice protein punch as well)!
If you live in a cold climate, supplement with 2000 IU daily. However, during COVID-19, you can consume 4000-5000 IU daily. If you have been diagnosed with COVID-19 or have symptoms, please consult your doctor before taking Vitamin D3 supplements.
Look for brands that contain at least 2000 IU. You can use multiple pills to achieve the desired dose. Also, you can go outside on a sunny day! Expose your face, legs, and arms to 15 minutes of sunlight to get a natural dose of Vitamin D3.
supplementing essential vitamins that you don't get through diet alone
Try to find brands that avoid added sugar (fructose, sucrose, dextrose, corn syrups), dyes, and binders. You can also look for plant or food based multivitamins, which are best as they absorb better.
Take 500 mg minimum daily.
Look for brands that are free from any colors, fragrances, binders, or added sugars. You can consume turmeric in foods and beverages to gain these health benefits, however, the active ingredient that boosts immunity is often too low in natural foods. Supplementing it is a convenient way to ensure you are receiving it in its best form.
Take 500 mg daily.
Wherever one can get their hands on this useful supplement.
Take 500 mg, three times a day
Capers, onions, cocoa powder, cranberries, lingonberries, cooked asparagus, blueberries, apples, cherries, raw broccoli, green and black tea, and grapes.
Take 500 mg per day.
