Health News & Tips

Key Nutrients That Help Immunity And Their Roles

As the corona-virus situation gets worse, you might be wondering how you can stay healthy. What foods can help you stay healthy? Is there medication that can keep you from getting sick at all? What are the key nutrients that help with immunity?

First, let’s look at the not-so-good news. There are places on the internet that claims to have magic pills guaranteed to boost your immune system. Unfortunately, there’s no guarantee that it will protect you against COVID-19 at all.

But there’s good news, too. There are ways to keep your immune system healthy and working great. They can help you stay healthy and feel more in control during this outbreak. Wash your hands, (shouldn’t be telling you this ..right?) eat proper nutritious foods, try to stay active, and get proper sleep. These will help you manage your physical and mental health.

Below is a list of key nutrients that help immunity and the roles they play.

Eat Immune Boosting Foods

Eating a healthy diet is one of the best ways to stay healthy. Your immune system relies on specific nutrients to function the way it should. With a healthy diet, you help your immune system to do its job.

You can also add a few immune boosting vitamins to the mix, but vegetables and fruits will also get the job done. Here are some of the top foods we recommend boosting the health of your immune system.

Beta Carotene

Beta carotene is what your body converts into Vitamin A. It’s essential for a healthy immune system, and it helps antibodies fight off toxins.

Good beta carotene sources include:

  • Sweet Potatoes
  • Carrots
  • Mangoes
  • Apricots
  • Spinach
  • Kale
  • Broccoli
  • Squash
  • Cantaloupe

Vitamin C

Vitamin C increases the number of antibodies in your blood. It also helps your system differentiate between white blood cells – the soldiers – and toxins. That way, your body knows what kind of protection you need.

There is some research that suggests high levels of vitamin C could reduce cold symptoms. To increase your levels of vitamin C, you should try eating:

  • Oranges
  • Grapefruit
  • Kiwi
  • Strawberries
  • Brussels Sprouts
  • Red and Green peppers
  • Broccoli
  • Cooked Cabbage
  • Cauliflower

Vitamin D

According to Dr. Michael Holick, vitamin D helps with the production of a specific protein. This protein targets bacteria and viruses. It also boosts the activity and amount of white blood cells you have.

The sun is one of the main sources of vitamin D – that’s why a lot of people tend to get sick in winter. With less time outside in the sun, your immune system gets weaker, putting you at risk for viral- and respiratory tract infections.

With quarantine in effect, you can bet that even more people will have a vitamin D deficiency. To make up for that, you can eat food that’s rich in Vitamin D. If you don’t get enough of these foods, you can also consider a vitamin D supplement.

  • Fatty Fish
  • Salmon
  • Sardines
  • Eggs
  • Fortified Milk
  • Plant Milk
  • Cheese
  • Fortified Juice
  • Mushrooms


Zinc is what helps your immune system grow and learn to differentiate between good and bad, so to speak. One analysis showed that Zinc supplements could shorten the duration of common cold symptoms.

For the best sources of zinc, make sure you fill up on:

  • Beans
  • Chickpeas
  • Lentils
  • Tofu
  • Fortified Cereals
  • Nuts and seeds
  • Wheat germ
  • Oysters
  • Crab
  • Lobster
  • Beef
  • Pork chops
  • Dark meat poultry
  • Yogurt


Protein is crucial for immune cells and antibodies. It plays a major role in helping your immune system do its job. Protein comes from both animals and plants, and there are even some great high protein snacks.

  • Fish
  • Poultry
  • Beef
  • Milk
  • Yogurt
  • Eggs
  • Cottage Cheese
  • Nuts
  • Seeds
  • Beans
  • Lentils
  • Chickpeas

Prebiotic Foods

Pre- and Probiotics can help boost the health of your intestines. In turn, that supports and boosts our immune system. There are several foods that fall into this category.

  • Yogurt
  • Kefir
  • Aged Cheese
  • Kimchi
  • Sauerkraut
  • Miso
  • Tempeh
  • Sourdough bread
  • Whole grains
  • Bananas
  • Onions
  • Garlic
  • Leeks
  • Asparagus
  • Artichokes
  • Beans


Although herbs aren’t dietary staples, they can be helpful when dealing with viral symptoms. One study found that Elderberry reduced upper respiratory symptoms, like cold and flu.

Although using it for COVID-19 symptoms hasn’t been tested, there are doctors who believe that it could help relieve some symptoms. Always check with your doctor before you start using any herbal remedies.


Always remember to stay hydrated. Even mild dehydration can put a lot of stress on your body. Try to drink around 2.7 litres of water if you’re a woman. Men should aim for around 3.7 litres a day.

Ozone – an alternative therapy

We’ve recently done a post on how Ozone therapy can help you strengthen your immune system and fight the coronavirus.

We are open during the lockdown period, as a medical service, and are offering discounted ozone sessions.

If you’re interested in a session, contact us to make a booking. Remember to stay healthy and safe!

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Protect Yourself And Prepare For The Coronavirus

Though the world has come to a standstill, life as we know it goes on. There are measures you can take to protect and prepare for Coronavirus.

At the time of this article, the Coronavirus continues to spread worldwide. Currently there are 859,032 confirmed cases and 42,322 dead. In South Africa, there are 1,353 cases confirmed. So far we’ve only had 5 deaths, according to the Coronavirus (COVID-19) map.

There is no doubt that Coronavirus is here, and it’s spreading fast. Older citizens are most vulnerable. That’s especially true for those with underlying health conditions, or those who don’t have a social safety net.

This is very important: Don’t go into a panic state. With some simple tips and a clear head, you can help reduce your risk, protect and prepare for Coronavirus. Do your part to protect your family and others.

Stay at home, if you can

Be extra careful even if you have no underlying health conditions or symptoms to protect other people.

Do not get close to other people

“Social distancing” or “Physical distancing” are the words they are using. It’s a call to stand far away from other people. You should try to keep 1 meter between yourself and other people. Why? The coronavirus travels through droplets, so limiting your exposure to other people is a good way to protect yourself.

Avoid the use of public transportation when possible. Limit yourself to travel only for emergencies or food. Try to work from home and avoid social gatherings. You don’t want to infect your friends, would you?

I understand that this might be hard to follow for some, especially for those who aren’t able to work from home. It’s worth mentioning that there are many people who contract coronavirus but don’t become seriously ill. But being arrogant and ignoring it is not only foolhardy but will endanger those around you.

If you have or develop a high fever, suffer from shortness of breath, or other serious symptoms, call your doctor. Unfortunately, testing for coronavirus is still inconsistent. There aren’t enough kits, and it’s very dangerous to go into a doctor’s office and risk infecting others. Check the COVID-19 Corona Virus South African Resource Portal website and your local health department for advice about how and where to be tested.

Don’t stockpile masks

Reports tell that wearing a non N95 mask, provides no protection against airborne Covid 19 particles. We get that! It does however prevent the wearer of spreading the virus. See we don’t know who is already infected and who’s not, therefore wearing one shows that you care about ‘flattening the curve’….

We are all burdened by the same international confusion, so why not consider others, wear a mask when leaving your place of isolation and when in contact with others (and by others I mean those you are not living with during lock-down). Super Heroes wear masks all the time…

Health care workers are on the front lines. Last month, there has been a call to the public to stop stockpiling masks, warning that it might limit the amount of resources available to doctors, nurses and emergency professionals.. So hand out piled up masks to persons you see not wearing one in public.

Stock up on groceries, medicine and resources

Being prepared during this time is the best way to protect your family and loved ones. We have no idea if the lock down will be extended or not. Should this happen, don’t be that person that goes into a “panic buy” state. Grocery shops are open! Be smarter and stock up on a 30-day supply of groceries and household supplies, just in case.

If you have any prescription medications, or are low on any over-the-counter essentials, go to the pharmacy sooner rather than later.

And, in no specific order, check if you have enough soap, toiletries, laundry detergent, toilet paper and diapers, if you have small children.

If you are the kind of person worried that there will not be food available…. Start a vegetable garden..!!! You have time to do it…

Ozone – an alternative therapy

We’ve recently done a post on how Ozone therapy can help you strengthen your immune system and fight the coronavirus.

We are open during the lock down period, as a medical service, and are offering discounted ozone sessions.

If you’re interested in a session, contact us to make a booking. Remember to stay healthy and safe!

Hot News

Boost Your Immune System To Help Fight Coronavirus

Before I start with the article on vitamins to help boost your immune system, there is one urgent matter. I would like to take a moment to provide you with some valuable information regarding the Coronavirus (Covid-19).

Coronavirus or Covid-19 is rapidly spreading worldwide with a significant mortality rate. There is a real threat of a global pandemic of an easily transmissible disease, with a significant morbidity and mortality, from this epidemic if not another in the future. According to the World health Organization, Covid-19 carries at least a 14-day incubation period. Infected people will escape simple detection by temperature, permitting rapid global transmission. China placed tens of millions of people on lock down to respond to the outbreak.

Mainstream medicine has little in its arsenal for viral disease, and its therapies for bacterial infections are waning as well. Corona viruses have abundant cysteine in their spike proteins that may be easily and safely exploitable with ozone (or other oxidation) therapy. Cysteine residues are also abundant in viral membrane proteins and must be “conserved” for viral cell entry. For the full downloadable article click button bellow.

Now, back to the article!

I’m sure many of you have heard the saying: “An apple a day, keeps the doctor away”. Well, there might just be some truth to that. Studies show that eating foods that are rich in nutrients and certain vitamins can give your immune system a massive boost to help fight off illness.

I took up the challenge and searched for vitamins to help boost your immune system to fight Coronavirus during this stressful time. So, here it is.

5 Vitamins to help boost your immune system.

Vitamin A

Vitamin A help maintain the structure of the cells in your skin, respiratory tract and gut. In short, it forms a barrier and is your body’s first line of defense. Vitamin A is what helps your body make antibodies. They neutralize the pathogens that cause infection. This amazing vitamin is in oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes.

Beta-carotene is in vegetables. Your body converts it into vitamin A. Veggies that contain it include leafy green vegetables, carrots, and pumpkin.

Vitamin C

We are all aware that Vitamin C is one, if not the biggest immune system booster of all vitamins. If you have a lack of vitamin C you are more prone to getting sick. Luckily there are lots of foods that are rich in vitamin C. Which foods you might ask? Oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale and broccoli. It’s important to have a daily intake of vitamin C.

Vitamin C is essential for good health because your body can’t produce or store it. Good news though. There are so many other foods that contain vitamin C that most people don’t need to take a vitamin C supplement unless a doctor advises it.

Vitamin B6

Vitamin B6 is an important and vital vitamin that support the biochemical reactions in the immune system. There are quite a few foods that are rich in Vitamin B6 which include: Green vegetables and chickpeas, which is the main ingredient in hummus, chicken and cold water fish such as salmon and tuna.

Vitamin D

There are studies that show the immune system needs vitamin D to fight off viruses. You can get vitamin D from the sun. Vitamin D is in some foods as well, including fatty fish like salmon, tuna and mackerel. It is also found in small amounts in beef liver, eggs, cheese, and mushrooms.

Vitamin E

Vitamin E helps the body fight off infection because it is a powerful antioxidant. Foods that are rich in vitamin E include: Nuts (almonds, pine nuts, Brazil nuts, cashew nuts, etc..), seeds (Sunflower Seeds, pumpkin Seeds) and spinach.

If you are currently diagnosed with, or are at risk of the Coronavirus, Ozone Therapy could be a good fit for you. At Organies Genoeg, we administer Ozone Steam Therapy – a relaxing sauna experience that have many additional positive effects.

If you’re interested in booking your ozone session, contact us today for a consultation and improve your quality of life.