Make Sure You’re runnIng on premIum fuel

One of the very best things we can do during to get us through the winter is maintain a healthy, plant-strong diet. We should be incorporating at least 5-7 servings of fresh fruits and vegetables daily, in a rainbow of colors, as well as adding some whole grain foods (if tolerated) and legumes.

Why is the “​rainbow​” concept so important? This is a very, very important point I want to make over and over in my blog posts. This is the reason why a plant-based diet is what I consider most optimal for health. The variety of colors found in plant foods are chemicals produced by the plant that have important, immune boosting, disease fighting, anti-oxidizing, cell repairing, mood lifting, energy producing, sleep improving functions throughout our bodies. Sounds pretty fantastic, doesn’t it? Especially during the winter months! Once fully digested, these foods literally break down into “helpers” that go around and aid our bodies in functioning most optimally. The more we consume, the more benefits we receive. Why wouldn’t we want to consistently fuel our bodies with foods that do these great things for us? This concept is especially important right now, when most everyone is so focused on staying healthy and boosting our immune systems. I have a lot of patients asking me for advice about supplements, vitamins, and other products out there that claim to boost immunity. While some supplements may offer some positive effects for immune health, I always recommend obtaining our nutrients directly from the source – plant foods. What we choose to eat every day is the most effective way to do this.

If you would like to learn more about how phytonutrients in our food impact our health, this is also an interesting and well-written site: ​Phytonutrients 101: A Crash Course in Plant Compounds

While we are on the topic of supplementation, let’s talk about Vitamin D. It’s an important nutrient for several different reasons. It maintains healthy teeth and a strong skeletal system. It helps our nervous system function normally. It is very important for the ​immune system​ as well, working to enhance our ability to fight off viruses and bacteria. As many of you may know, our bodies do a really good job making Vitamin D through our skin when it is exposed to the sunlight. In the winter months, we lose this luxury of having our bodies take care of it for us and we must rely on other sources to keep our Vitamin D levels up. For those who eat plant based, vegan, or plant-strong diets, we lack adequate Vitamin D in our diet because ​it is only naturally found in animal products​ and mushrooms (to a small degree). It is also fortified in some foods, like cereals and plant milks.

In my own practice, I’m finding that many people run somewhat low in Vitamin D, no matter what their diet is like. I do recommend taking a Vitamin D supplement, especially in the winter months, to help maintain optimal levels. The recommendations for Vitamin D supplementation are 600-800 IU daily. This is widely recommended in medicine as a sufficient dose for maintenance of levels. Sometimes higher doses are appropriate, based on individual situations. There are two versions of Vitamin D supplementation available, Vitamin D2 and D3. Both types are effective, however studies suggest that Vitamin D3 may be slightly more effective. Remember that both of these supplements often come from animal-based sources so if you are vegan you’ll want to choose a plant-based supplement. I would recommend discussing your Vitamin D level and an appropriate supplementation dose with your physician.