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Boosting Immunity Through Vitamins And Minerals

by Organic Spa Magazine

Eve Persak has been the nutritionist for COMO Hotels and Resorts for over eight years. At COMO, the food is not only healthy, it is incredibly pleasing to the palate, and very easy on the eyes.

When it comes to supporting and boosting immunity, Persak says, vitamins and minerals are key, and she recommends prioritizing three: zinc, vitamin C and vitamin D. “All three play a role in how--or how well--our system responds to invaders. And all three can be derived from your normal diet,” she says. 

 Zinc is found in seafood, as well as nuts and seeds—especially sesame, sunflower and pumpkin seeds, Persak tells us. But be warned. “While it can also be found in immune-focused supplement formulations, excess zinc (i.e., taking amounts far greater than the % daily requirement) can actually suppress the immune system,” she says.  

 And, she continues,  “Vitamin C abounds in fresh fruits and vegetables, like lemons, oranges, tomatoes, sweet pepper and leafy greens. For vitamin D, your skin can actually manufacture it simply by being exposed to the sun. It’s also found in food like fish, egg yolks and mushrooms.” 

 For a hearty dose of leafy greens (rich in vitamin C), try whipping up this delicious dish yourself. Persak loves to have it on hand because “it’s easy and doesn’t take more than 15 minutes to prepare. It only requires a blender. It’s batch-able – I can make a larger batch of the ‘base’ soup and doctor it up another time with whatever add-ons match my palate preferences, mood, needs.” And, last but not least, “It’s a comfort meal, warm and soothing.” Just what all of us need right now. 

Green Goddess Soup

from COMO Shambhala


1 ½ cups vegetable stock

1 cup mixed green vegetables--broccoli, zucchini, spinach, kale




broccolini, blanched

zucchini--blanched, ribbons or thinly sliced

  1. In a small stovetop pot, bring stock to a boil with a pinch of salt

  2. Add green vegetables and bring to a boil

  3. Reduce to a simmer and cook until veg is soft but still green

  4. Remove from heat and let cool slightly

  5. Transfer to blender or food processor and blend to a fine puree

  6. Garnish and serve warm

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