Eat a rainbow with each meal
Getting zinc into your body can be done by eating any of the foods in the image. Whether you choose to get it through your porridge oats in the morning, eggs at lunch, or chicken, meat, or legumes in the evening. Zinc isn't just great for the immune system, it also helps with the wound-healing process and supports growth and development in children.
Essential nutrients for immune support - zinc:
Selenium is vital for your immune system, being a big antioxidant. Brazil nuts are a brilliant way to get the nutrients, but it's always good to mix up the sources as selenium content can vary based on where the plant grew and the conditions it grew in. Most people can get the recommended amount of selenium through food, but be wary, processed foods may destroy it.
Essential nutrients for immune support - selenium:
When you think of vitamin C, your head almost always goes to oranges and orange juice. Which is fair enough. You get vitamin C in both of them, but there are a whole host of other foods you can get the vital vitamin from as well. As long as you follow Monica's rainbow, you'll get some vitamin C. Follow the list in the image, including the likes of red peppers, cauliflower, red cabbage, and broccoli on your plate.
Essential nutrients for immune support - vitamin C:
Much like vitamin C, vitamin A follows the rainbow trend. Red pepper, sweet potato, and butternut squash all contain levels of vitamin A. If you're looking to add some greens, you can go for kale and spinach. And if it's fruit you're after, apricots and nectarines also have levels of vitamin A,. Basically, you have plenty of sources.
Essential nutrients for immune support - vitamin A:
Almonds, peanuts, and pecans. That's a snack-pot right there. It's also a nice amount of vitamin E, another very important immune system booster. It isn't just the nuts you find it in either. Salmon, brown rice, and asparagus all contain vitamin E.
Essential nutrients for immune support - vitamin E:
The good news is you can get most nutrients from those beautiful, bright fruit and veg. The bad news is not vitamin D. The only ways to get a good level of vitamin D is to either take supplements or get out in the sun.
Monica explains: “Vitamin D plays a crucial role in modulating the immune response." For most of us, levels of vitamin D go down in the winter months when it is crucial to supplement. Even in the warmer months, if we don't get out, we might not rebuild our vitamin D levels.
Monica points out that you can also have your serum level tested regularly to assess the correct supplementation for you.
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