Vitamins and Minerals
Anytime that we are focused on staying well, the hypocrites quote “let food be thy medicine and medicine be thy food” comes to mind. Proper nutrition is one of the largest contributing factors to optimize your immune system. One item or “superfood” is not the answer. We each need a daily plethora of different colored foods. This variety includes nutrient dense complex carbohydrates such as whole grains, fruits, vegetables and high-quality protein, as well as a good source of essential fatty acids and plenty of nourishing fluids. These foods contain the vitamins and minerals we need to support all our bodies function and the better we treat our bodies the better it serves us.
The vitamins weren’t focusing on our fat soluble vitamins A, D & E as well as water soluble vitamins C & B vitamins. Knowing that a, D & E are fat soluble is useful since they are better absorbed in the presence of fat and this is something to be aware of when creating your meals or for timing of supplements. You can find vitamin a in most fruits and vegetables with deep orange, red and green pigments. Many foods are fortified with vitamin D and best natural options are delicious fatty fish like salmon and ear. Eating these will “kill two birds with one stone” since they are also rich in omega-3 fatty acids. Vitamin E similarly provides essential fatty acids when you get it from different healthy nuts, seeds and oils. Onto vitamin C, the vitamin we usually think of when we think about immunity. Like vitamin E we find this in Manny orange, red and green foods, not only citrus fruits. The different B vitamins are found in many plant and animal foods. Plant-based options include beans, lentils, brown rice, oats, mushrooms, potatoes, almonds, avocado, peanuts, and animal-based options are chicken or beef liver, turkey, fish, dairy and eggs. Before moving to fluids we cannot forget one notable trace mineral, zinc. Zinc plays a vital role not only an immunity, but healing and recovery from illness, injury or surgery. Shellfish is a delicious way to get zinc which can also be found in lamb, beef and sunflower seeds. We cannot forget to discuss the most important macro nutrients, water! Hydration is the cornerstone of health water throughout the day, especially room temperature or lukewarm, is truly something that your body craves. Other great fluid options include green, black and white tea that provide antioxidants, fortunately coffee will too, but best if it is black and kept a 1 to 2 cups per day. Another fluid we’re trying is Aloe Vera juice which will also help your digestive system. How about making your own juice instead of the package varieties which often include added sugar if you need a little more taste and water or tea.
There’s information only scratches the surface. And it is wise to take a look at your individual needs. You can easily do a quick Internet search to find a daily requirements and recommendations for these vitamins and minerals based upon your age and gender. Most specific guidelines can be found for the amount of protein and fluid you require based upon your age, weight, gender and activity level. Know what you need to get through the holidays and into the new year happy and healthy.