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Seasonal Wellness Shopping List

By Chris Jensen, October 29, 2011  |  Meet the Blogger  |  More Posts by Chris Jensen
It’s the time of year that we need to take extra good care of our bodies and specifically the immune system. Join us in exploring herbs and nutrients available at Whole Foods Market that may offer support. Malia Curran, MS, MPH is a nutrition consultant, speaker, and mom of two young children.

The immune system is a powerful defense team nourished by specific nutrients found in food or supplement form:
  • Garlic and ginger both contain compounds that can help optimize the body’s immune system.
  • Vitamin C is integral for white blood cell production and healthy inflammation response in the body. Whole Foods™ brand Vitamin C 1000mg is a “sustained release” formula.
  • A high-quality medicinal mushroom complex that includes shiitake, reishi, maitake and cordyceps contain polysaccharide compounds that can stimulate the body’s immune system.
  • Probiotics, found in fermented foods and supplement form, can aid the body in maintaining healthy levels of beneficial bacteria in the gut that are very important for immune system function.
Herbs and minerals provide additional benefit through their compounds or antioxidants:
  • Astragalus is an herb that when used preventively may enhance the immune system through white blood cell function.
  • Echinacea studies that have used the appropriate amount, species and part of the plant have shown that this herb is effective for supporting immune health.
  • Elderberry extract is found in wellness syrups like Gaia Black Elderberry Nighttime Syrup and is noted for its effectiveness, as well as its great taste.
  • 365 Flu Ease is a homeopathic remedy that when taken at the first sign of sickness can provide temporary relief of symptoms including fever, chills and body aches.
  • Research shows the mineral zinc is a key player in healthy immune function and is needed for white blood cell production and activity.
To help maintain a healthy immune system, nutritionist Malia Curran recommends:
  • Choose a combination immune support formula like Source Naturals Wellness Formula which contains garlic, Vitamin A, Vitamin C, zinc, selenium, elderberry, echinacea, ginger and astragalus.
  • Ricola drops and teas use herbs that are organically cultivated and do not contain artificial sweeteners or colors.
In addition to hand washing, there are other effective lifestyle tips that can be easily incorporated for prevention:
  • Don’t forget a multivitamin to cover your bases on basic amounts of vitamins and minerals.
  • Make sleep an absolute priority, along with daily exercise and other types of personal stress management.




Meagan says ...
Great info!
10/30/2011 12:07:54 AM CDT
Candice says ...
Thanks for the info...great advice for the upcoming cold season!
11/09/2011 8:59:17 AM CST
Tracy Robertson says ...
thanks for the tips! I knew that garlic is beneficial to the immune system, but for some reason I had forgotten all about that for some time. Now that it's fall it's time for me to start eating it again.
11/13/2011 4:37:38 AM CST
Annalisa says ...
Great reminders, especially this time of year!
10/29/2011 11:59:24 PM CDT
ria says ...
Catnip tea is also good for colds
11/02/2011 6:32:19 AM CDT
vickie morgan says ...
Good information on keeping healthy this winter
10/29/2011 7:03:30 AM CDT
Katherine says ...
What a useful podcast! Thanks so much!
11/01/2011 12:56:09 AM CDT
Heather says ...
This is great, helpful information. I have a nasty cold right now so it is particularly relevant!
11/01/2011 8:10:53 AM CDT
Dawn says ...
So nice to hear the benefits of garlic since I love it so much anyway!
11/05/2011 3:31:17 PM CDT
Stephanie says ...
Great info, we'll be stocking up on some of these products for the winter!
11/05/2011 8:14:42 AM CDT
Daphne says ...
"Daily exercise" really hit home with me. Since joining a gym, my husband and I have lost body fat, gained lean muscle mass, and are the healthiest we have been in years!
11/06/2011 5:26:03 PM CST
Donna K says ...
good info
11/09/2011 11:51:23 PM CST
Anash says ...
thanks for these tips! they all help to combat my daughters eczema as well as avoiding pasturized dairy!
10/29/2011 5:44:04 AM CDT
Lauren says ...
Great info. I'm glad to hear information about preventing illness with natural foods rather than treating it with synthetic materials.
10/30/2011 10:05:20 AM CDT
Corey Olomon says ...
This contained great information. Thanks for providing the public service of these great podcasts!
10/30/2011 2:08:47 AM CDT
Yona says ...
Now I will be looking for vitamin C supplements that say 'sustained release'. I also didnt know that immune function happens in the intestines...
10/30/2011 9:34:39 AM CDT
Debbie Kennedy says ...
Lots of great advice. I'm glad to hear that I'm doing some of the right things already!
10/30/2011 2:45:08 PM CDT
Danielle says ...
Thanks! Since I'm breastfeeding I stick with natural/homeopathic ways to stay healthy and reduce the chance of catching a cold. this was very helpful!
10/31/2011 5:25:00 PM CDT
Robin says ...
With 4 kids going in different directions each day and a husband traveling quite a bit, we are exposed to much. Great information for me to rely on as I learn a new way to keep us out of the physician's office. Thanks for the helpful info as I embark on new territory of keeping us healthy.
11/01/2011 7:05:33 AM CDT
jenn says ...
i did not know that about mushrooms thanks i will be stocking up on a mushroom complex
11/03/2011 11:34:18 PM CDT
ElizaBeth says ...
Lots of good information, thanks for sharing.
11/05/2011 11:50:27 PM CDT
kristen crenshaw says ...
And definitely D3 for immune support, also. :)
11/05/2011 8:31:20 PM CDT
Storm, the Psychotic Housewife says ...
Thanks for the tips - I'll be sure to stock up on garlic and ginger next trip!
11/05/2011 8:49:00 PM CDT
Sarah says ...
I love ginger and just discovered ginger beer - glad to know it will help my immune system!
11/06/2011 1:36:24 PM CST
Melinda Gordon says ...
Fantastic info, I appreciate all of your tips! I will be sure to stock up! :-)
11/09/2011 1:45:13 AM CST