Health boosters - vitamins and minerals you will find in whole foods

What we eat and drink is important all year round because we build our immunity in the long term. It takes years to build our immunity in tip-top shape.

Nothing bad will happen if occasionally we have some fast food or unhealthy snacks, but having junk food regularly can seriously damage our body’s self-defence. Bad eating habits lead us to malnutrition and risk of inflammation, helping many diseases to develop and making recovery much longer.
Which nutrients are the most essential to our immunity, and where we can find them?
We need vitamins and minerals to keep our bodies more vital.
Many vitamins and minerals have been studied in terms of their influence on our immunity. For the healthy balance and proper functioning of the immunity system, several vitamins and minerals are necessary. These include vitamins A, B (different kinds), C, E, calcium, folic acid, beta carotene, Selene, iron, and zinc.
Vitamins A, B and calcium in whole grains
Vitamins B1, B2, B3, B5, B6, B9, and B12 can be easily found in wholefood products, and they are essential for your wellbeing. Whole grains and cereals are packed with protein, fibre, B vitamins, antioxidants, and minerals such as iron, zinc, copper, and magnesium. A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Whole grains are a great source of calcium. For example, quinoa contains a lot of calcium. 100 g of cooked quinoa contains as much calcium as milk.
The best Source of vitamin A are eggs, dairy products, green leafy vegetables, oranges, lemons, and grapefruits. You can make a fantastic Vitamin A boost for breakfast using oats, granola with yoghurt and some fresh citrus every morning.
Vitamin C in fresh and dried fruits
Vitamin C is probably the most popular vitamin associated with immunity.
Vitamin C is a powerful antioxidant that protects our bodies from inflammation which damages our natural self-defence. The level of vitamin C in our blood decreases during extensive stress and infections, which can appear at any time of the year. Head for broccoli, Brussels sprouts, bell pepper, as well as for fresh and dried fruits such as oranges, lemon, grapefruit, and tangerines to get your level of vitamin C back to not normal. One of the best sources of vitamin C is Gojii, available to buy only at Wholefood Earth (add link).
Selenium and zinc in nuts and legumes
The deficiency of selenium and zinc can also lead to problems with your immunity. You will find plenty of selenium in good quality nuts, for example, walnuts, cashew, hazelnuts and almonds. Nuts are also a great quick and healthy snack. Having some nuts between the meals will help you reduce the risk factors for some diseases, diabetes, heart disease, and even cancer.
Seeds and legumes like beans, chickpea, and lentils also contain a lot of zinc, and they are essential for those who follow a vegetarian or vegan diet. However, they also contain phytates which slow down the absorption of zinc and other minerals, so zinc from legumes isn’t as well absorbed as the zinc from other products.
The long list of seeds containing significant amounts of zinc includes hemp seeds, squash seeds, pumpkin seeds and sesame seeds. They are also an excellent source of healthy protein and fibre and can be easily incorporated into many plant-based recipes.
Planet Wholefood - the best online wholefods store
Remember that the healthiest products you can eat are seasonal vegetables, legumes and fruits. An immunity-boosting daily diet should also include products rich in polyphenols, and these can be found in fresh berries.
To make sure your diet is healthy, all the products like whole foods should be high quality and organically sourced. At Planet Wholefood, we think about it for you!