Healthy Foods To Mix in Your Diet

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Shaiyan Feisal, Trumpet Staff

There are many types of foods and vitamins that we can eat to stay healthy. Research shows some supplements and vitamins can be implemented into a person’s diet and improve their overall wellbeing. According to CaroMont Health, foods with antioxidants help reduce flu or common cold symptoms. Foods that have lots of antioxidants include fish such as haddock and salmon, spinach, asparagus, whole grains (brown rice, whole-wheat bread, crackers, etc.) citrus fruits, and nuts such as walnuts, almonds, and pecans. If you are allergic to tree nuts, there are many substitutes such as pumpkin seeds and sunflower seeds. 

Citrus fruits are strong immunity boosters. They contain vitamin C, which protects cells from damage. Fruits that contain vitamin C include lemons, oranges, grapefruits, cantaloupes, and apples. Zinc is also an important vitamin and plays a crucial role in cell division, growth, wound healing, and the breakdown of carbohydrates. Some people take zinc supplements daily, but this is also available in foods such as shrimp, eggs, and dairy products. 

Everyone has heard of vitamin D, but why is it so important? This vitamin helps to balance the amount of phosphate and calcium in the body and keeps bones, teeth, and muscles healthy. One great way to get vitamin D is just by going outside. Spending time in the sunlight is an excellent source of vitamin D because the sunlight hits the skin and makes Vitamin D from the cholesterol located in skin cells. Some foods that provide vitamin D include mackerel, egg yolk, and cheese. Although eating healthy is great, it is not necessary to restrict yourself to only eat these types of foods. In the end, people should eat what makes them feel fulfilled and happy.  Eating vitamins every day is important as it performs hundreds of roles in the body, and having enough vitamins in the body will keep everyone healthy and strong.



“20 Vitamins and Supplements To Boost Immune Health for COVID-19.” MedicineNet, MedicineNet, 1 Apr. 2020, 

CaroMont Health. “Foods and Supplements to Boost Your Immune System.” CaroMont Health, 6 Jan. 2020, 

NHS Choices, NHS,