Especially red onions. This is a key source of quercetin. Quercetin is a natural plant pigment and reduces inflammation. It also acts as a natural antihistamine (treats allergy symptoms like sneezing, runny nose, itchy eyes).

Especially the skin which is high in quercetin.

Blueberries, cranberries, blackcurrant, cherries

These are small flower buds often pickled. Exceptionally high amounts of quercetin.

Kale, watercress, broccoli.

Please note that Spinach is now often not recommended for daily consumption for different reasons e.g. some find it hard to digest; for menopausal women it can cause extra heat; can be problematic for those prone to kidney stones, can actually bind to calcium and iron and inhibit the body's ability to absorb these nutrients. Spinach acts as a natural blood thinner so people on blood thinners need to be careful of their intake of spinach.

Rich in antioxidants that reduce inflammation.

Often recommended amount of dark chocolate is 70-85% cocoa at least. Yes, bitter to some!

Contains catechins (you may see the initials EGCG). Green Tea is anti-inflammatory, antimicrobial (kills or inhibits bacterial, viruses, fungi and parasistes). Potential to protect the brain against Alzheimers and Parkinsons.

You may notice from now on that certain brands of green tea are fortified or blended with zinc to give the above results.

Oysters - listed as the best source of zinc.

I know, not all of us eat shellfish - this is information.

Beef and lamb. The dark meat of chicken is also included (thigh and drumstick).

Pumpkin seeds are very high. Hemp seeds, cashews, almonds.

Nuts can be hard to digest for some. Nuts can also cause heat within the body causing irritation.

Turmeric is known for its powerful anti-inflammatory effects.

Black pepper increases the absorption of turmeric by up to 2,000%. Just a little is needed!

Turmeric (Curcumin) is not absorbed well by the body by itself and breaks down quickly. Black pepper contains piperine which helps the liver slow down the metabolism of curcumin. This slowed down process allows more of the curcumin to enter the bloodstream and stay in the body longer.

Garlic has strong antibacterial and anti-viral properties. It contains allicin which, in itself, contains sulfur. When garlic is crushed or chopped, allicin is activated and this blocks viruses from entering your cells. It also boosts your immune system.

Ginger contains gingerol and shogaol. These prevent the growth of bacteria and strengthens your immune system. This works even when the cells are already infected.

Apple Cider Vinegar is believed to support immunity by helping you have a healthy gut.

Lemon offers Vit C which supports immune function.

These are dairy foods.

This is fermented cabbage but they are not the same. Kimchi is usually made with a mix of more vegetables and is more pungent.

Black walnut is used because it contains tannin. This is a different tannin found in tea. The tannin in black walnut is believed to kill parasites.

This is known for it bitterness that can help flush out parasites from the intestines.

As stated above under the "Anti-inflammatory..." section, G=garlic has strong antibacterial and anti-viral properties.

These are believed to possibly kill parasitic eggs in the digestive tract before they hatch!

Neem is often described as the birth control of parasites. It hinders the young parasites from growing to the next stage of their life. It is believed that Neem sterilises the adult parasites, making their eggs infertile.