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  • Melania Zilo

Your Guide to a Balanced Quarantine Diet

Five supplements we should all be incorporating in our diets during this time

As we continue to spend more time on our couch and less outside, we mustn't be depriving our body of all the essential nutrients it needs to keep us up and running. In a perfect world, we wouldn't be worried about balanced and nutritious diets, but right now, things are chaotic, so it's important to find ways to stay healthy both mentally and physically.

When our normal routines get interrupted, our digestive system is one of the first things that get thrown off its track, which directly affects our immune system and our mental health. Luckily, there are quite a few things you can do to make up for the effect the stress and worry are having on your body. There are various foods and supplements that support digestion and overall health to keep us healthy during this difficult time.

Vitamin D3

Since we are not outside much, and it's not easily obtained from food, we run the risk of a Vitamin D deficiency, which can deeply affect our mood and energy levels. Consider taking a Vitamin D3 supplement (with your food) to aid in immune function and hormonal balance.


Incorporating foods like salmon, chia seeds, and avocado that are rich in Omega-3 can aid in tackling high levels of inflammation that arise during stressful times. Research also shows that increasing Omega-3 intake can improve symptoms of depression and anxiety.


Keeping our gut healthy supports our entire body from our mood to our skin. I've never taken any probiotic supplement, but my mom does keep KeVita in our fridge, so I'm assuming that works too? Probiotics are supposed to strengthen our gut and speed up our bodily processes, which allows for our digestive system to battle any indigestion and keep it functioning optimally.


Zinc can aid in immune function, stabilize blood sugar levels, and help keep your skin, eyes, and heart healthy. Research papers also show that zinc ions offer a natural protective mechanism against viruses, especially those related to respiratory problems. If you're not into the whole supplement thing, increase your intake of zinc-rich foods such as meat, lentils, chickpeas, nuts, whole grains, and kale.

Vitamin C

This micronutrient is partly responsible for the formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Get your recommended amounts of vitamin c through a variety of foods such as citrus fruits and their juices such as oranges and grapefruit.

Love always,

Melania Zilo

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