Nutrients and actions that we must take to improve our health

Nutrients and actions that we must  take to improve our health

What a difficult moment we are facing right now. We are living something we all couldn’t imagine up to a few weeks ago, it seems like a different world, like a movie we are living in.


We are bombarded with information about the virus, new cases, how fast it spreads, how we can protect us or what we can do at all about it. 


We are dealing with a virus. All viruses have the ability to reproduce at a very fast pace. The only thing they need to reproduce is a human cell. They are passed from one human to another one via fluids from the respiratory tract mainly. So if you are sneezing or coughing you spread millions of viruses into the environment, where they can survive on several surfaces for a certain time. At the end of the day it doesn’t really matter how long or on which surfaces. What matters is, if we avoid contact to infected people we can truly protect ourselves. 


Of course the topic is much more complicated than that. The aim of this article isn’t to talk about the size of the virus or other immunological facts.

The aim is to tell you what you can do right here and right now. 

  1. Stay at home.

    No contact with no infected people means no contamination and it is the best thing you can do for yourself and for others. 


As you already know the virus doesn’t affect all people the same way. Older people are at a higher risk as well as people who already are suffering from conditions like heart disease or diabetes. So staying healthy is more important than ever.

Here are some tips on how to maintain a healthy immune system and a healthy body:

2.  Sleep:

     Easier than ever as we all should stay at home. If you have kids, sleep when they do. If you are lucky and they are still sleeping during the day, take advantage and have a siesta with them. Something you always wanted to do but can’t because you had to work. Now it’s the moment. 


3.  Eat well:

      There are many ways to eat healthy even if you can’t go grocery shopping each day. Keep fruit and veggies frozen or canned. Bananas and berries can be kept frozen over several weeks as well as most veggies. Whole grains, legumes, quinoa and buckwheat are all high in nutrients and satisfying. Canned tomato, bone broth or just a bit of olive oil are enough to prepare healthy and nourishing plates with the above mentioned ingredients. For protein it is a bit more difficult. Stock up on pea protein you can add to yogurts, oat meal or any other meal to increase the protein amount. 


4.Work out:

working out at home is doable without any equipment. All you need is your body. There are tons of articles and shares right now on how to work out at home. You do not even have to make it a big science, push ups, burpees, squats and mountain climbers are great exercises that work every muscle of our body. Just do it. 



From all the points mentioned this may be the most difficult one right now. Dealing with this situation, having the kids at home climbing up the walls, knowing people who are affected or worse case being affected causes a lot of stress. It is important to know that stress affects our immune system and the possibility to “heal”. Find out what works for you to relax. Meditation, yoga, listening to music, talking to people (on the phone), reading, singing, do whatever makes you feel calmer. 


After these brief tips we want to dig a bit deeper into nutrients that may help to boost your immune system. As you can imagine there is a lot of science. We did the work for you and got through the latest articles and recommendations for you to know what really makes sense.

Here is the outcome:

Vitamin D: 

Various scientific research has shown that vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with an increased susceptibility to infection. Eating foods high in Vitamin D such as eggs is now more important than ever. Not only because of its well known effects on the immune system but also because vitamin D is produced when our skin is exposed to sunlight and as we should definitely stay at home now we won’t get a lot of that. 


If you ran out of foods high in vitamin D we recommend our Top Health Mix.

One single serving of 10g provides you with more than 100% of the daily recommended dose. And this is just the beginning of the health benefits of Top Health. Read on to know more about our current Superstar Mix.


Ganoderma lucidum or Reishi mushroom: 

All medicinal mushrooms have been used in traditional chinese medicine for ages because of their well known benefits. The Reishi mushroom is able to bolster the immune system by increasing the amount of active immune system cells, just what we need right now. 

Top health does not only include Reishi but 2 more of the medicinal mushrooms, which are Shiitake and Maitake, besides lots of other beneficial ingredients. Anyway, the medicinal mushrooms are all known for their immune modulating properties. These guys are your go to supplement right now. 


Vitamin C: 

Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. It has always been known as an antioxidant that helps to fight free radicals and protects the body from oxidative stress and damage. 

There are many foods rich in Vitamin C, though you may only think about the most common ones like citric fruits. These are actually not those with the highest amounts. Go for red bell peppers instead. A cup of chopped red bell pepper contains 190mg of vitamin C, which is not only nearly three times more vitamin C than an orange but also more than two times the daily needs.


Vitamin E: 

Evidence indicates that vitamin E plays an important role in the maintenance of the immune system. Vitamin E also prevents from ageing. Foods high in vitamin D are Avocados and Olive Oil. Both easy to have at home foods for the current situation. 


Vitamin E is an important nutrient for maintaining the immune system, especially in the aged. Because it is them being the ones at the highest risk, it is particularly important to get enough of it.



Beta-Carotene is a provitamin which can especially be found in all yellow reddish fruit and veggies. There is a lot of evidence that associated diets rich in beta carotene with reduced incidence of many forms of cancer. 


This fact has mainly been related to the antioxidant properties of carotenoids. Furthermore research has shown that beta carotene may enhance immune cell function. Again these findings are not only important for the vast majority of us but especially for the elderly. 



The importance of zinc for humans was recognized only 40 years ago in the Middle East, where zinc-deficient patients had severe immune dysfunctions. Some of them even died of intercurrent infections with only 25 years of age.

A study has shown that zinc supplementation decreases oxidative stress and inflammation in both, young adults and the elderly. For vegetarians baked beans (as well as other legumes) are the go to food for zinc providing 26% of the daily recommendations in half a cup. 



Right now it can be difficult to eat a balanced diet as we don’t have access to fresh food the way we are used to it. A lot of countries already decided to make people stay at home by law. Leaving the house was limited to going to the groceries, pharmacies or perhaps to work. We may not have reached the peak of the coronavirus crises and it may be required to stay in our houses for much longer. 

 Superfood powders can help right now to fit your vitamin and mineral needs. They are handy and don’t spoil easily.

Eating a diet high in fresh fruit and vegetables is the best way to keep you healthy.

Right now this may be difficult but there is a great alternative to it. 

We at OkamiBio want to help you during these tough times. We are all feeling helpless and scared. As a company that focuses on health and well-being we think it is our job to point out what you can do and to be there with you.

You are not alone.