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Top antiviral and antibacterial tips

Part II of #immunitychallenge 

Today I would like to take you on a journey through some useful knowledge on minerals that strengthen our immunity as well as some natural ways to protect you from viruses and bacteria.


I want you to focus on eliminating everything that is a distraction from fighting viral and bacterial infections in your body. These are especially produce that increase inflammation in your organism. Try to avoid the following for a day:
– sugar (besides the one from fruits and vegetables)
– fizzy drinks
– deep fried dishes
– saturated fats
– fats with high level of omega-6 acids (corn, sesame, sunflower, grape seed)
– alcohol

Most important minerals supporting immunity are: iron, zinc & selenium. 

Iron is responsible for all the proper functions of blood system. Lack of iron causes anemia which may cause illnesses and inflammations.

People on plant-based diet provide their body with iron that does not come from blood. This kind of iron is best absorbed together with vitamin C, fermented products, and tomato preserves.
Best plant-based sources of iron are: grains & legumes (even better than meat), vegetables and only some fruits. We can safely say that the following products are in the lead: soy, beans, pistachio, parsley, oats, buckwheat, dried apricots, cocoa, spinach, beetroot and peas.


Zinc is a second very important element supporting our immune system. It acts as a shield for our mucosal. Zinc deficiency causes inflammations and makes your immune system weaker.

You can find the highest level of zinc in grains. Best sources of zinc are shiitake, non roasted buckwheat, wheat bran, green lentils, white beans & peas


Selenium is the third crucial element to support our immunity. It controls the amount of free radicals and also the activity of some viruses. You can find selenium mainly in soil and water therefore its content in food depends on many factors. The best known sorces of selenium are Brazil nuts from South America.


GARLIC (active substance: allicin)

HONEY (active sustance: hydrogen peroxide) it was used during Aristotle times for wound decontamination. Hippocrates and Pythagoras used it too.

GINGER (active substance: gingerol) natural antibiotic, basics of Asian cuisine and Chinese medicine.

ECHINACEA (active substance: caftaric acid, chicory acid) used by Indian tribes from North and South America to fight bacterias.

CLOVES (active substance: eugenol). A number one spice among anti oxidants also has a pain killing and antiseptic property (used for centuries for tooth aches)

OREGANO (active substance: thymol & carvacrol) used in natural medicine for years to fight bacterialc infections. Used mostly as an oil.

Below you can find three recipes that will help you to fight viruses and bacteria.

Vegan power broth with shiitake and spelt pasta

Ingredients for 2 l pot:

1 l of vegetable broth
2 glasses of fresh shiitake
5 dried shiitake
1 big onion
4 cloves of garlic
3 laurel leaves
1/4 teaspoon of driad thyme
Few grains of pepper
1 teaspoon of white wine vinegar
1 bunch of chives
100 g of wholewheat spelt pasta

Cook the pasta according to the instructions found on the package.
Soak shiitake in boiling water and set it aside for 15 miutes.
Cut off the stems from the fresh shiitake and add them to the vegetable broth prepared before together with the onion, garlic, laurel leave, pepper and thyme. Boil it and cook it under cover for 30 minutes. In the meantime cut the stems from the soaked mushrooms and keep the water from the shiitake soaking process.
Chop the hats of the fresh and dried musrooms in thin stripes. You can take out the stems, laurel leaves, pepper, onion and gaelic from the cooked broth. And the chopped hats of mushrooms and Boil for about 10 minutes. At the end add some white vinegar for more acidity. Serve with pasta and fresh chives.

Brazil nuts pesto

Ingredients for a 200 ml jar:

1 clove of garlic
2 bunches of fresh basil
1/2 Glass of roasted Brazil nuts
Juice from 1 lemon
6 spoons of olive oil
Few drops of oregano oil (optional)
1/2 – 2  spoons of chlorella
Salt & pepper

Blend all the ingredients together until it becomes smooth.

Echinacea, cinnamon bark & black lila infusion 

Ingredients for 1 portion:

1 spoon of purple coneflower
2 cm of cinnamon bark
Boiling water
50 ml of black lila juice or 2 spoons of black lila dried fruits
2 cloves
1 cm of sliced ginger

Soak all the ingredients in 250 ml of boiling water and set it asie for 10 minutes. Add the juice at the end.

Remember to motivate yourself every day. Also try to provide yourself with the sufficient amount of sleep. Your organism needs your attention so try to go to bed earlier, without your phone, tablet or laptop. Quality of sleep is very important. Good luck and keeps us posted on your progress.


Michael David