Whole Story

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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.




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
vickie morgan says ...
Good information on keeping healthy this winter
10/29/2011 7:03:30 AM CDT
Patrice says ...
I'm so glad you would educate shoppers, rather than have those horrible flu shops given like so many other stores do! Way to go!
10/29/2011 11:02:56 AM CDT
Patrice says ...
I meant "flu shots"! Oops!
10/29/2011 11:04:53 AM CDT
meredith says ...
i try to stock up on multivitamins and garlic and keep myself hydrated.
10/29/2011 12:35:35 PM CDT
pu ye says ...
I try to eat multivitamins to keep myself hydrated.
10/29/2011 3:27:00 PM CDT
Mary Michaud says ...
great suggestions. i'd forgotten about zinc. thank you.
10/29/2011 4:02:25 PM CDT
Theresa Shafer says ...
About time someone put together a list for us to follow. Thank you.
10/29/2011 9:27:26 PM CDT
Tina M says ...
thank you for the info
10/29/2011 11:24:09 PM CDT
Annalisa says ...
Great reminders, especially this time of year!
10/29/2011 11:59:24 PM CDT
Meagan says ...
Great info!
10/30/2011 12:07:54 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
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
Mary Ann D says ...
This is a great article explaining to us about how herbs and vitamins can help our immune system. I am glad to see Probiotics and hand washing is also included.
10/30/2011 11:18:53 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
Kathleen Conner says ...
Interesting informtion. I hadn't thought about using adaptogens like Astragalus for illness-prevention!
10/30/2011 2:51:30 PM CDT
won says ...
Garlic and ginger....check. Probiotics? Fell off my radar. Thanks for the reminder. Time to get them out of the cupboard.
10/30/2011 4:36:45 PM CDT
Sarah L says ...
I love ginger & garlic in the winter.
10/30/2011 5:52:26 PM CDT
John Billiris says ...
This article was a good reminder for me to start taking extra precautions, to avoid getting sick in the first place
10/30/2011 5:53:52 PM CDT
Mandy Kauffman says ...
As a full-time working Mommy, it's really tough to get enough sleep! But I make sure to take my multivitamins every day!!
10/30/2011 6:56:44 PM CDT
JENNI says ...
10/30/2011 7:31:28 PM CDT
Mommy Boots says ...
Thanks for the great tips! I recently started eating clean and this is great info to incorporate into my new lifestyle!! I'm also not a huge fan of the flu shot so I like alternative ways to stay healthy.
10/30/2011 8:13:48 PM CDT
Mippy says ...
Hi! I learned a lot from this podcast about keeping myself well this season and to have a stronger immune system throughout the year. THANK YOU! :)
10/30/2011 8:31:28 PM CDT
Kaeli Hines says ...
I've always used vitamin C for immune support, but hadn't heard about many of these others. I take probiotics for tummy aches. Thanks for the information!
10/30/2011 8:43:25 PM CDT