At the moment it is especially important that we all give ourselves a little boost from the inside out & of course the best way to do this is with what we eat, Supermarket shopping can be a little challenging currently so why not look for a local & fresh from the farm service, many are now offering delivery services as they too try to stay afloat during these challenging times, this way you max the nutrients & you help a local business too & also remember there is nothing wrong with fresh frozen, so keep bags of mixed berries etc in the freezer.
Here is the amazing Dr. Maria’s “Top of The Nutrients” list to make this a little easier for you.
Top immune-boosting nutrients
Eating a nutrient-dense, whole-foods diet is probably the single most important step you can take NOW to improve your health. A healthy diet is and has always been the foundation for health and the basis for any health optimisation program.
For a healthy functioning immune system we need vitamins A, C, D, and E, and minerals: zinc, iron, copper and selenium, that are best obtained from foods, not supplements. To make sure you are getting all the nutrients you need, eat a variety of different fruits, vegetables, healthy fats and lean protein.
- vitamin C – berries, bell peppers, kiwi, broccoli, citrus fruits
- vitamin A – sweet potato, berries, carrots, spinach, oily fish
- vitamin D – sun exposure, cod liver oil, eggs, oily fish
- vitamin E – sunflower seeds, almonds, avocado
- zinc – pumpkin seeds, chickpeas, beef, chicken
- iron – meat, organ meats, green leafy vegetables, dark chocolate
- selenium – brazil nuts, fish, beef, turkey, eggs
- copper -coffee, dark chocolate, avocado, nuts
Colourful vegetables, fruits and berries taste great, are low in calories, contain vitamins, minerals, antioxidants, immune-boosting flavonoids and fibre! Eating 5 different vegetables, 1 or 2 fruits a day, a 1/2 a cup of berries every day will help you get the nutrients you need and stay healthy.
*If you have food allergies, have a specific diet (vegan) for example, or health issues which mean that a nutritional supplement/s are required, then always choose wisely or ask a specialist like Dr. Maria for advice & recommendations, we are all unique individuals & have different nutritional requirements.
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