The holidays are full of moments that only happen during this special time of year — from family get-togethers and annual Christmas parties to church services and school performances. The best memories are made when you’re feeling your best — physically, spiritually and mentally. Give yourself the gift of whole health by including these important vitamins and minerals to your diet.
Improve Immunity with Vitamin C
Vitamin C plays many important roles in our bodies. This vitamin helps fight chronic diseases, prevent complications from colds, and promote tissue and collagen production. Fortunately, this vitamin is readily found in many fruits and vegetables, including:
- Baked potatoes
- Broccoli
- Cantaloupe
- Citrus fruits (oranges and grapefruit)
- Green and red peppers
- Kiwi
- Strawberries
Tackle Your To-Do List with Iron
Iron can help increase energy levels and help you avoid feeling sluggish this holiday season. The best source of iron comes from whole foods, so be sure to pick up the following next time you’re at the store:
- Dark leafy vegetables (collard greens, kale, spinach)
- Fortified grain products (including bread and cereal)
- Lean meat
- Nuts and beans
- Seafood
Improve Your Glow with Vitamin A
Vitamin A (beta-carotene) helps vision, bone growth, and supports your reproductive and immune systems. It can also help your appearance — giving you shiny hair, bright eyes, and glowing skin. Foods rich in vitamin A include:
- Apricots
- Cantaloupe
- Dairy products
- Fortified breakfast cereals
- Green, orange, and yellow vegetables
- Leafy green vegetables (collard greens, kale, spinach)
- Mangos
- Salmon
Feel Better with Vitamin D
Vitamin D helps our bodies absorb calcium and fight colds and infections. Most of our vitamin D comes from the sun — something that can hide in winter months. Vitamin D supplements are available, but it’s important to talk to your doctor about the dosage that’s right for you. Your provider will order blood tests to measure vitamin D levels and help you find the balance your body needs.
Improve Your Body, Mind and Spirit with Omega-3
Omega-3 fatty acids get a lot of attention when it come to our whole health — and for good reason. This powerful nutrient can help improve your mood, sharpen your mind and boost immunity. Good sources of omega-3 fatty acids include:
- Chia seeds
- Fish
- Flax seeds
- Hemp seeds
- Walnuts
Dampen Dryness with Vitamin E
Our skin and hair are prone to getting dull and dry during colder winter months. Help prevent the loss of skin’s moisture by adding vitamin E to your diet. Good sources include:
- Almonds
- Avocados
- Green leafy vegetables (collard greens, kale, spinach)
- Sunflower seeds
Spice up Your Diet with Garlic
Garlic is a powerful ally to the body — improving heart health, immunity, and possibly reducing the risk of cancer. The most health benefits come from raw garlic, but if you aren’t ready to add this to your diet, try these tips:
- Choose fresh bulbs with tight skin
- Chop, slice, or smash garlic to trigger an enzyme reaction that releases health compounds
- Let garlic sit on the cutting board for at least 10 minutes before cooking
- Try a garlic supplement
- Store garlic in a cool, dark place
Spread Cheer with Vitamin B
B vitamins have been linked to improved mood, increased energy, and a faster metabolism. Be sure your diet includes plenty vitamin B so you can enjoy all the hustle and bustle that comes with this time of year – instead of feeling bah humbug. Try adding these vitamin B-rich foods to your meals:
- Dark, leafy vegetables (collard greens, kale, spinach)
- Eggs and dairy products
- Fruits
- Meat
- Salmon
- Whole grains
- Yogurt
Build a Roadmap to Better Health with Magnesium
Magnesium acts as a traffic director for other vitamins and minerals in the body — helping them get where they need to be in the body. This important mineral also acts as an anti-aging agent and supports healthy bones, arteries and heart health.
Foods rich in magnesium include:
- Avocados
- Bananas
- Dark chocolate
- Leafy greens (collard greens, kale, spinach)
- Legumes (lentils, beans, chickpeas, peas, soybeans)
- Seeds (flax, chia, pumpkin)
- Nuts
- Whole grains
Probiotics for a Healthy Gut
Probiotics are bacteria that help strengthen the immune systems and digestive health. Constant media coverage and marketing claims on food packaging make this an easy nutrient to spot in food and snacks, including:
- Miso soup
- Yogurt
- Sauerkraut
- Soft cheeses (including gouda)
- Sour dough bread
Understand Your Body’s Needs for Whole Health
No two individuals are alike when it comes to their health needs. While there are recommended daily intake amounts for vitamins and minerals, it’s important to first understand your personal health needs. Your doctor can order bloodwork that measures the levels of vitamins and minerals present in your body. Then, you can work together to create a plan that will help you stay healthy this holiday season — and all year long.
We’re here to help guide your whole health and wellness at any age and any stage. Call us at
Call855-303-DOCS.
