Are you looking for the best food? You want food that is healthy and good for your health. You are in the right place. Monica Durigon, nutritionist and wellbeing coach, is here to give you a glimpse into the nutrients that could be beneficial every day.
It is quite simple. Monica suggests this tip to get your essential nutrients: “Eat a rainbow every meal!”
Monica says that at least half your plate should contain “an abundance of different vegetables giving us an array of beautiful colours.” It is important to eat a wide variety of foods. The more variety, the better. Many micronutrients, vitamins and minerals are available by eating lots of vegetables in many colors. Phytochemicals, chemicals that give plants their colour and are good for our health, are called phytochemicals.
What are the benefits of micronutrients?
Our bodies produce more chemical molecules when they fight off an invader (an immune response). These chemicals are designed to destroy invaders. This causes the formation of harmful molecules called free radicals. Free radicals can cause damage to tissues and cells if they aren’t controlled. Over time, inflammation can become a chronic condition in our bodies.
What can we do to fix it?
Our bodies are equipped with a fail-safe. These machines create other molecules that protect against damage. These antioxidizing molecules, which we call antioxidants, can safely interact with free radicals. Antioxidants neutralize the effects of free radicals. Your body can produce antioxidants. Amazing, right? It is possible, but only if you give it a healthy diet. You can also obtain ready-made antioxidants and antiinflammatory molecules (phytochemicals), directly from the fruits and vegetables you eat.
The shopping list
You now know the science. To boost your immune system, you will want to include these vitamins and minerals in the diet.
Zinc | Selenium | Vitamin C | Vitamin A | Vitamin E | Vitamin D
Monica has broken down each of the categories below to make it easier to figure out how to get vital vitamins into your diet. Start giving your body an immunity booster right away.
Zinc
Zinc can be obtained by eating any of these foods. Zinc can be taken in any of the following ways: porridge oats, eggs, chicken, meat, and legumes at breakfast, lunch, and evening. Zinc is not only great for your immune system but it also aids in wound healing and supports growth and development of children.
Selenium
Selenium is essential for your immune system and is a powerful antioxidant. Brazil nuts are a great way to get the nutrients. However, it is a good idea to mix up the sources because selenium content can differ depending on the location and conditions in which it was grown. Although most people can get the recommended amount through food, it is possible to lose it if you eat processed foods.
Vitamin C
Vitamin C is almost synonymous with oranges and orange juice. This is quite normal. Both of these foods contain vitamin C, but there are many other foods that you can also get this vital vitamin. Monica’s Rainbow will guide you to vitamin C.
Vitamin A
Vitamin A, much like vitamin C follows the rainbow trend. Vitamin A is found in sweet potatoes, red peppers, and butternut squash. You can also add greens to your diet by choosing kale or spinach. If you are looking for vitamin A in fruit, nectarines and apricots have it. There are many sources.
Vitamin E
Peanuts, almonds, and pecans. This is a great snack-pot. You also get a good amount of vitamin E which is another important immune system booster. Vitamin E isn’t limited to the nuts that you can find it in. Vitamin E is found in salmon, brown rice, asparagus, and other vegetables.
Vitamin D
You can get the most nutrients from these beautiful, bright fruits and vegetables. Unfortunately, vitamin D is not available in supplements. Vitamin D can also be obtained by getting out in the sunlight.
Monica says, “Vitamin D plays an important role in modulating immune response.” Vitamin D levels drop in winter months, so it is important to supplement. Even in the warm months, vitamin D levels can be affected by lack of exercise.
Monica mentions that your serum level can be tested to determine the right supplementation.