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Nourish Your Body with a Healthy Balanced Diet and Water

By: Delnor Staff

April 8, 2020, 9:00 am - Categories: Health News

Now more than ever, your diet is your best defense against COVID-19 to strengthen your immune system and eliminate toxins in your body! Here are two important factors to keep in mind:

Consume Key Nutrients

Add Vitamin C, Vitamin E, Vitamin A, Vitamin D, Folate, Iron, Selenium, and Zinc to your diet. Plan your daily meals to include at least one of the following foods in each category. Below are the top food sources for these vitamins and minerals:

Vitamin C
Bell peppers, (citrus fruits) lemons, limes, grapefruit, oranges, strawberries, brussel sprouts, kale, broccoli, cauliflower, sweet potatoes and parsley.

Vitamin E
Green leafy vegetables, almonds, hazelnuts, sunflower seeds, olives, blueberries, most Nuts and Seeds, tomatoes, avocado.

Vitamin A
Carrots (cooked), sweet potato (cooked), green leafy vegetables (cooked), squash (cooked), cantaloupe, sweet red peppers (raw), chinese cabbage, eggs, peaches, salmon, sardines and tuna.

Vitamin D
Yogurt, eggs, fresh fish, beef or calf Liver, cod liver oil, mushrooms, caviar and fortified tofu

Folate
Asparagus, broccoli, brussel sprouts, legumes (beans, peas, lentils), eggs, leafy greens (spinach, kale, arugula), beef, liver, beets, nuts and seeds, papaya,  bananas and avocados.

Iron
Lentils, grass-fed beef, quinoa, almonds, oysters, eggs, turkey meat, dark chocolate, prunes, apricots, peas, sardines,  cashews, strawberries, leafy greens, liver, kidney beans, pumpkin seeds, tuna, brown rice, chicken and pork.

Selenium
Brazil nuts, barley, spinach, turkey meat, cottage cheese, yogurt, chicken, beef, mushrooms, sardines, lobster, oats, fish and walnuts.

Zinc
Eggs, pumpkin seeds, sesame seeds, chickpeas, beef, poultry, mushrooms, yogurt, oats, spinach, green peas, chicken, shellfish and hemp seeds (hemp hearts). 

Stay Hydrated:

You may be out of rhythm from your typical routine and find yourself drinking less water.  Water helps the cells in your body stay hydrated, transport nutrients across cell walls, and helps your body eliminate waste and toxins. Use a re-usable stainless steel or glass cup/bottle at home, fill it up first thing in the morning, and carry it with you wherever you go.

Aim to drink half your body weight in ounces (ex: a 140lb person should drink 70 ounces of water daily) and more before and after exercise! You can also switch it up by adding a little lemon juice to your water or herbs like  mint and basil with fresh fruit to diffuse the flavor into your water!

Stay connected with us on Facebook for more tips and updates from your friends at Northwestern Medicine Delnor Health & Fitness Center.

Written by: Ashley Anderson, MS, RDN, LDN, CPT of Delnor Health and Fitness Center.  Ashley has a degree in Food Science and Human Nutrition from the University of Illinois, a Master’s of Science in Nutrition and Dietetics from Northern Illinois University, and is a Certified Personal Trainer through the National Academy of Sports Medicine.  She has been in the field since 2012 and strives to be the best version of herself every day through modeling good exercise practices and mindful choices on her plate!

Reference

Andrews, R. (2019, December 17). All About Vitamins & Minerals. Retrieved March 25, 2020, from https://www.precisionnutrition.com/all-about-vitamins-minerals