Nutrition Tips

By Gail Marion Ayotte, SRC Personal Trainer MSEd, ATC, LAT, CKTP

With many of you at home for the majority of your time (work and/or school), it means you are eating at home a lot more these days.  While it is tempting to grab the easiest and quickest option, often these are not the healthiest choices.  Right now, you may be feeling anxious about keeping your families healthy.  Since many of you are making more meals at home, it is the perfect time to make healthy dietary choices a priority.

There are no foods that will prevent you from getting the coronavirus.  But, there are five vitamins that play important roles in building and maintaining your immune system.  These vitamins are readily available in many foods you already eat and eating real food is the best way for your body to absorb these important vitamins and nutrients.

1.  Vitamin C is an essential component in forming antibodies.  Antibodies are proteins, found in your blood, that fight against infection and bacteria.  You can find vitamin C in fresh citrus like oranges, tangerines, and grapefruits. As well as papaya, strawberries, red bell peppers, tomato juice, and even broccoli.

2.  Vitamin A helps to regulate your immune system and protects you against infection by keeping your skin, as well as the tissue in your mouth, stomach, intestines, and respiratory system healthy.  Many people who are suffering from COVID-19 are experiencing respiratory issues.  So, any way to protect against infection will improve your overall health and wellness. Foods high in Vitamin A are sweet potatoes, carrots, apricots, red bell peppers, and broccoli.  Some milk and cereals are also fortified with Vitamin A.

3.  Vitamin D is utilized to fight off viruses and bacteria.  It is also plays a role in maintaining strong bones by assisting in the absorption of Calcium.  Vitamin D is only found naturally in a few foods like salmon, canned tuna, egg yolks, and mushrooms.  It is also often added to milk, cereal, bread, and orange juice.  You can also get vitamin D from the sun, but it is important to get it through foods you eat. In the winter, especially, many of us have low vitamin D levels – so it is important to increase our levels by eating foods that supply vitamin D.

4.  Vitamin E is an antioxidant that is essential in fighting cell damage.  It is found in sunflower seeds, almonds, and peanut butter.

5.  Zinc is another important antioxidant.  Zinc boosts metabolism and is necessary for tissue repair and wound healing.  Zinc can be found in seafood, beans, nuts, and seeds.  Sometimes it is added to milk and grains.

In addition to these five vitamins probiotics play a vital role in keeping your digestive tract healthy. Probiotics are found in yogurt, kefir, kombucha, sourdough bread, and some cheese (cheddar, mozzarella, cottage cheese).

At a time where you may be feeling like so much is out of your control take a few moments to focus on what you can control. Take advantage of time you may not usually have to prepare your meals.  Make a plan for the week - so you only have to shop once. Include lots of fresh fruits, vegetables, healthy fats, and grains that have high nutritional value.  Organize your menu to incorporate some of these important vitamins into each meal.  What you eat has a direct effect on how your body feels.  So, provide your body with the nutrition it needs to maintain optimal health and a strong immune system.