What are you looking for in food? What food will help you feel better and keep your body healthy? You’re at the right place. Monica Durigon is a nutritionist and wellbeing coach. She will give you some insight into the nutrients you can benefit from each day.
It’s quite easy. Monica recommends that you eat a rainbow “immunity booster” with every meal to ensure you get all your nutrients.
Monica recommends that at least half of your plate be covered with “an abundance amount of different vegetable giving us a rainbow variety of beautiful colours!” It is vital to eat a variety. The greater the range, the better. A wide variety of vegetables, in different colours, can provide many micronutrients (vitamins or minerals) and phytochemicals. Phytochemicals give plants their colors and are good for your health.
Why are micronutrients important?
The body’s immune system produces more chemical molecules when it fights an invasion. These chemicals have one purpose: to kill invaders. This can lead to the formation free radicals, which are damaging molecules. The formation of free radicals (damaging molecules) can lead to tissue and cell damage if not controlled. This can lead to chronic diseases in the body as inflammation increases.
How can this be fixed?
Our bodies have an inherent fail-safe. These intelligent machines that we live in make other molecules to protect us from the harm. Antioxidants, the name we give these antioxidising molecules, can interact safely and safely with free radicals. Antioxidants neutralize free-radicals. The body can make antioxidants. Amazing, right? However, this is only possible if the animal is fed a healthy diet. Also, the vegetables and fruits we eat contain ready-made antioxidants and anti-inflammatory compounds (phytochemicals).
The shopping list
Now that you have the science behind it, you can include the following vitamins in your diet to improve your immune system.
Zinc | Selenium | Vitamin C | Vitamin A | Vitamin E | Vitamin D
Monica has broken each category down below so you can figure out how to get these vital vitamins into the food you eat. It’s easy to give your immune system a boost by starting today.
Zinc
You can get zinc by eating any one of the foods shown in the image. You can get zinc through porridge oats or eggs in the morning or dinner, as well as chicken, meat and legumes in the afternoon. Zinc isn’t just good for your immune system. It also supports growth and development in children and wound-healing.
Selenium
Selenium, a major antioxidant, is crucial for your immune system. Brazil nuts are an excellent way to get the nutrients. But it’s a good idea not to mix the sources since selenium can vary depending on where it was grown and what conditions it was growing in[2]. While most people can get the recommended amount, there are some foods that may cause it to be destroyed.
Vitamin C
Vitamin C is almost always associated with oranges and orange-flavored juice. It’s a fair assumption. While both can provide vitamin C, there are plenty of other foods that can be used to get it. Monica’s rainbow will show you how to get vitamin C.
Vitamin A
Vitamin A is similar to vitamin C. It follows the rainbow trend. Vitamin A can be found in red pepper, sweet potato and butternut squash. For greens, kale is a good option. You can also get vitamin A from nectarines or apricots, depending on what fruit you choose. You have many options.
Vitamin E
Almonds and peanuts are great options. It’s quite a snack-pot. It also contains vitamin E, which is an important immune system booster. It’s not just in nuts. Vitamin E can be found in salmon, brown rice and asparagus.
Vitamin D
The good news is that you can get all the nutrients from beautiful, vibrant fruits and veg. The bad news is that vitamin D is not something you can get from bright, vibrant fruits and vegetables. You will need to take vitamin supplements or go outside in the sun to get it.
Monica explains that vitamin D is crucial in modulating the immune system. Most of us experience a drop in vitamin D levels during winter months. This is why it is so important to supplement. Even in warmer months, vitamin D levels may not be restored if we don’t get outside.
Monica says that it is possible to have your serum levels tested on a regular basis in order to determine the best supplementation.
