PLANT FOOD SOURCES TO RESIST VIRUSES

QUERCETIN

Capers (most concentrated source!)

Red Onion (highest vegetable source!)

Shallots

Red Apples

Grapes

Berries

Cherries

Scallions

Kale

Tomatoes (organically grown tomatoes have up to 79% more than conventional fruit)

Broccoli

Brussels sprouts

Cabbage

Citrus fruits

Bell peppers (green and yellow)

Nuts (almonds and pistachios)

Asparagus (cooked has slightly more)

Buckwheat 

Black Tea

Green Tea

Elderberry Tea

SPERMIDINE (this is a protein, it will help long covid, as well)

1. Green Peas
2. Broccoli
3. Cauliflower
4. Soy Beans
5. Lentil Beans
6. Grapefruit
7. Red Grapes
8. Blueberries
9. Bananas
10. Mangos
11. Hazelnuts
12. Shiitake Mushrooms
13. NOTE THAT WHEAT GERM, CURCUMIN, BLACK CUMIN SEED, SUNSHINE AND INTERMITTENT FASTING ALSO HELP WITH LONG COVID (eating between 8 a.m. and 2 p.m. – instead of between 8 a.m. and 8 p.m.)

ZINC

1. Legumes
   including lentils, beans, chickpeas
2. Nuts
   including walnuts, cashews, almonds, etc.
3. Seeds
   including sesame, chia, hemp, pumpkin, ground linseed
4. Oats
5. Quinoa
6. Tofu
   Made from soybeans, so it is a  processed legume

VITAMIN C

1. blackcurrants
2. pepper (red and green)
3. kale
4. papaya
5. spring greens
6. cranberry juice
7. strawberries
8. Brussels sprouts
9. broccoli
10. cabbage
11. mange-tout (snap & snow peas)
12. cantaloupe
13. kiwi
14. grapefruit
15. mango
16. oranges
17. watercress
18. raspberries
19. tomatoes
20. cauliflower
21. potatoes
22. pineapple
23. spinach
24. parsley

VITAMIN D

1. Mushrooms
   all edible varieties
2. Fortified Plant Milk
3. Fortified Juices
4. Fortified Cereals
5. SUNSHINE!

COPPER (zinc depletes copper)

1. Wholegrains
   (wholewheat spaghetti, oats, wholemeal bread, quinoa and brown basmati rice)
2. Nuts (peanuts, cashews, walnuts, Brazil nuts and almonds)
3. Seeds (sunflower seeds and sesame seeds)
4. Pulses (legumes) (lentils, adzuki beans, baked beans, edamame, kidney beans)
5. Dried Apricots
6. Mushrooms
7. Spinach

Treatment for Viral Infections

Flavonoids have proven antibacterial and antiviral effects. Numerous laboratory studies have shown that certain flavonoids prevent cell replication of H1N1 flu, HIV, SARS, and RSV viruses. Further research is needed to determine how flavonoids work in the body against viruses, and whether they could be an effective preventative measure.

Foods With Flavonoids

Many plant foods are rich in flavonoids, therefore, increasing fruits and vegetables in your diet is the easiest way to obtain them. These 10 foods are some of the best sources of dietary flavonoids available:

1. Berries
   All berries contain flavonoids, but certain varieties are more potent than others.  Blackberries are particularly powerful and include all six types of flavonoids. Blueberries, cherries, and raspberries also contain all flavonoids. Strawberries have moderate amounts of anthocyanidins.
2. Red Cabbage
   Another great dietary source of anthocyanidins is red cabbage. Anthocyanidins, in particular, have been studied for their protective effects against cancer, cardiovascular disease, diabetes, and age-related cognitive disorders.
3. Onions
   Onions form the basis for a multitude of cuisines, and it’s no wonder why. This humble vegetable is a powerhouse of nutrients and adds flavor to any dish. Onions are a great source of flavonols, which can reduce the risk of prostate cancer. 
4. Kale
   Another great source of flavonols is kale. Kale leaves make an excellent base for salads and can be added to soups and stews to boost their nutritional value. If you don’t care for the taste, add kale in smoothies and protein shakes to hide the taste.
5. Parsley
   Parsley provides more flavonols in the American diet than any other food. Parsley contains over 130 milligrams of flavonols per gram. Add it to soups and sauces, or sprinkle over dishes before serving.
6. Tea
   The easiest way to add flavonoids to your diet is to drink tea. Green, oolong, and black teas all contain high levels of flavanols, which have been studied for their benefits to cardiovascular and cognitive health.
7. Red Wine
   Another great source of flavanols is red wine. Red wine in moderation has multiple health benefits, especially with lowering risks of cardiovascular disease.
8. Dark Chocolate
   Chocolate and cocoa are both high in flavanols. Cocoa, in particular, has been studied for its cognitive-boosting properties and its protective effect on the cardiovascular system.
9. Citrus Fruits
   Citrus fruits like oranges, grapefruit, tangerines, lemons, and limes contain flavanones. Juicing these fruits results in even more concentrated availability of these healthy plant compounds. You can also squeeze fresh lemon or lime juice into ice water to add nutritional value.
10. Soybeans
    Soybeans come in a variety of different forms and are the best source of isoflavones. Eating edamame, tofu, tempeh, and soy sauce are great ways to increase isoflavones in your diet. Isoflavones have been studied for their protective effects against reproductive cancers like breast, ovarian, prostate, and testicular cancer.

PS Brazil nuts are very high in magnesium, but also fat. Also prunes scored number 1 in the ORAC (Oxygen Radical Absorbance Capacity) test, which means they resists diseases like heart disease, many forms for cancer, Alzheimer’s Disease, arthritis, stroke, allergies, chronic fatigue and aging in general.

Some vegans like to eat one Brazil nut and one prune each day!