Build Your Immune Defense – The Smoothie Bombs

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Build Your Immune Defense

With the current state of this global pandemic regarding the COVID-19 virus, I know many of us are unsure of what the proper steps are moving forward. We may not be just fearing for ourselves but also our elderly parents, neighbours or family members that may already have a compromised immune system. 

After watching the panic buying and hysteria over toilet paper, I think it’s important to note here that our health suffers when under stress and that moving forward, we must remain hopeful and calm. 

Although food may not be the magic pill, it can certainly go a long way in bringing you to your optimum health. There is no better time to be thinking this way, right? I want to share with you the amazing power of nutrients when it comes to repairing, supporting and building tissue and cells in our body.

Vitamin A:  A fat soluble vitamin and will not be lost when the foods that contain them are cooked. This vitamin is particularly good at cell repair in lung tissue. We know that the Corona Virus attacks lung cells when severe. 

Foods that contain Vitamin A: 

  • Orange and yellow vegetables eg carrots, sweet potato and pumpkin
  • Broccoli, spinach, and most dark green, leafy vegetables eg kale, collards
  • Fruits such as mango, cantaloupe, pink grapefruit, papaya and apricots

Vitamin D: Also a fat soluble vitamin. This vitamin regulates the immune function. Super important while we are preparing for winter and to protect ourselves from viruses. Get your Vitamin D levels checked. This is particularly crucial for the elderly.

How to boost your Vitamin D:

  • Spend time in the sunlight (while we still have warm weather)
  • Take a supplement - easy way to ensure you have enough
  • Eat more mushrooms

Antioxidants: These nutrients prevent cell damage against free radicals and are significant in protecting against viruses, bacteria and infections.

Foods that contain Antioxidants:

  • Berries such as blueberries, acai berries, goji berries, raspberries
  • Green tea either as matcha (high levels) or regular tea bags
  • Dark chocolate (Yay!)
  • Artichokes are particularly high if eaten boiled or steamed

Other foods that must take centre stage in your diet:

  • Garlic - Nature’s amazing antiviral superfood. Eat it raw or cooked. And don't worry about the smell to others!
  • Ginger - Another amazing antiviral ingredient that fights off infections
  • Lemon - Enhances the immune system and has antiviral benefit
  • Turmeric - Has a natural, non-toxic ability to kill viruses
  • Cinnamon - May possess antiviral effects and help prevent infection

Other things to remember:

  • Get plenty of sleep. Repair happens when we rest
  • Exercise - low impact movement will keep your blood circulation and all systems working
  • Eat well - Reduce or remove processed foods and sugars which only slow down immune response
  • Stress less - you need to remain calm to stay in good health
  • Stop smoking! - for obvious reasons but particularly now during this pandemic

When it comes to the progress of what is happening as new information unfolds, I ask that you look at reputable sources. So many people think they are experts but I would prefer to listen to people with legitimate qualifications. Here are some links that I would recommend:

All in all, stay safe. Keep your family close and remain positive. We will overcome it :)


Yours in health,

cinzia cozzolino, the smoothie bombs founder
(BHSc Nutritional Medicine)



This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that have read on this blog or in any linked materials.

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1 comment

  • Some very handy tips here, thank you 🙏


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