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Seasonal Wellness Shopping List

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.

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129 comments

Comments

Kathleen Conner says …

Interesting informtion. I hadn't thought about using adaptogens like Astragalus for illness-prevention!

won says …

Garlic and ginger....check. Probiotics? Fell off my radar. Thanks for the reminder. Time to get them out of the cupboard.

Sarah L says …

I love ginger & garlic in the winter.

John Billiris says …

This article was a good reminder for me to start taking extra precautions, to avoid getting sick in the first place

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!!

JENNI says …

AWESOME TIPS! tHANKS SO MUCH FOR SHARING THEM!! :)

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! :)

Andrea S says …

Although I do believe that flu shots work and are worthwhile (unlike someone else that posted a comment), I love using natural prevention strategies to stay healthy and fight illness. Thanks for the tips!

Phyllis Ford says …

Here's my comment: I want to win.

Gina Hamm says …

Good to hear garlic and ginger have such benefits!! I eat lots of both!!

Amanda C says …

I had no idea about the medicinal mushroom complex. I am anxious to try it!

Dacia says …

Excellent tips! Thanks so much!

elizabeth s. says …

Neat tips! We always have a ton of Ricola drops on hand when we start feeling a little under the weather.

Missy says …

Thanks for the information. I have young kids just entering school so it seems like our family is sick more often than not during the winter.

athena says …

Great Information

Ann Parker says …

very informative...I wasn't aware of alot of what you spoke on. Especially the elderberry and the mushroom thing. Thank you for sharing your knowledge.

Wendy R. says …

Great information and advice. Seems the intestines are the root of all evils.

Carolsue says …

Thanks for the tips! I had forgotten about so many of these ideas -- it helps to be reminded every now and then!

Dianna at www.savingsinseconds.com says …

It's amazing how God left us everything we need to take care of ourselves! Thanks for sharing this great information.

Samantha C says …

Lots of Vitamin C are on my shopping list. Along with healthy fruits and veggies. Thank you for posting this great info!

Mandy says …

Before reading this I had never heard of Astragalus! Thanks for posting this helpful information!

Valencia Corrothers says …

Thank you so much, Malia Curran, for the seasonal wellness shopping list. This is a perfect example of the kind of articles that I find most helpful in trying to live a healthy lifestyle and eat healthy as well.

Jessica Bowlin-Burton says …

Thanks for all the helpful advice and tips! I don't have insurance at the moment so I need all the info I can get on staying healthy this winter!

SaraSerubula says …

Sleep is absolutely a stress reliever!

sharon says …

I like the comments on staying healthy and supporting the immune system

Michele says …

Just used crushed garlic on my feet this week to help combat my oncoming cold. Definitely makes a difference!

Sharon Bouchard says …

This is very informative. I definitely want to get the Gaia Black Elderberry Nighttime Syrup. I love shopping at Whole Foods!

Julie Konzelman says …

Dried fruits and nuts are an absolute must!

Teresha@ Marlie and Me says …

As a mom herself, I wish Malia would have addressed whether herbs like elderberry and echinacea are safe to use during the pregnancy

Laura P. says …

Thank you for the tips! I love garlic and ginger but have never heard the elderberry syrup tip before. Really useful information.

barbi says …

I take multi vitamins and try to eat as much fresh fruit and veggies as I can. every little bit helps.

Erin says …

Its amazing what such simple things like multivitamins, garlic, and water, can do to help us all stay healthier!

Carol says …

I didn't see Oreganol P73 mentioned. My daughter swears by this stuff. She never has a cold when all around her are hacking and coughing.

Lyly says …

I've been told by my doctor that probiotics won't do much to help me. I still add probiotics to my diet because I believe they have health benefits.

Susan nolan says …

Cinnamon is a spice of the holidays and autumn I must have! tapioca starch is great for thickening gravy as well as use in baking. Does butter count? That's a must.

Christina Gould says …

These podcasts are a great idea. Thanks!

Kasey Ball says …

Good tips. I'll have to book mark this

Arleen says …

I love your website: all the recipes and info on healthy foods and now other info on health and wellness. Hadn't heard of Ricola drops so will look for them. Thank you.

Mary says …

i always take prenatal multis :-)

Ashley K says …

I never would have thought garlic was so important!

Jodi says …

Thanks for the information! We always try to get enough vitamin C, elderberry, and zinc. We also use a humdifier.

Lisa says …

very interesting and informative

Stephanie Klemm says …

I need to share this with my hubby. He hates when I eat garlic :) Thanks for the info!

Meagan says …

I love your tips! I will implement these ASAP!

julieh says …

I learned some good tips here.

Nikki Davis says …

Vitamin C is an important part in our family's fight against the flu. We have a satsuma tree in our yard and every year about this time, we have hundreds of them ready to eat. My children average two or three a day. We have three children who are never sick during the cold and flu season. (I believe this helps) We do not get the flu shot because to many people I know have ended up in the hospital, very sick after the flu shot.

Elizabeth E says …

Great tips, thank you!

barbara wright says …

Wow - I learned so much! Thank you!

cw says …

Thank you for these helpful tips...I love that garlic and ginger help!!

Chelsea r says …

Thanks for the tips. We eat a lot of garlic in our house, we'll have to try adding ginger to our diets.

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