Omega 3 & Vitamin A – their role in fighting viral infections

Omega 3 and vitamin A help to balance the immune system preventing overreaction and worsening of the symptoms.

Food sources

Omega 3: Sources include healthy fats such as:

  • salmon
  • chia
  • walnut
  • flax.

Remember to choose flax oil over canola which is high in omega 6. This helps to balance your fatty acid profile leaning towards anti-inflammatory properties.

Vitamin A (b-carotene): Sources include

  • liver
  • greens
  • carrots
  • pumpkin
  • sweet potato

Other Immune boosting and antimicrobial foods include:

  • Vitamin C (citrus)
  • green tea
  • berries
  • mushrooms
  • raw honey
  • rosemary
  • turmeric. 

Practical tips to ensure adequate intake of these nutrients:

  1. Focus on whole foods (avoid processed foods)
  2. Buy colourful fruits and veggies
  3. Eat 8 cups of veggies daily 
  4. Have 2-4 servings of wild fish per week 
  5. Snacks on berries, nuts, seeds and organic apples
  6. Make sure you have a variety of fats - so that you get a complete omega 3 and 6 spectrum