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How ideal is your diet? We all like to believe that we eat well. The big question is…does your diet have enough vegetables to get you enough vitamin A, C, zinc, magnesium, and other essential nutrients?

If you are eating less than 25 serving per week of fruits and vegetables chances are you are in serious nutritional debt.

That’s where the 10/10/10 Take Back My Health Challenge and specific supplementation come in.

While valuable, supplementation itself won’t make up for a diet seriously lacking in plants.

There is simply too much to overcome with a few “green pills”.

We ALL need to consume more life changing fruits and vegetables each day. Eating more plants helps to reduce inflammation, provide essential nutrients, and restore function.

You don’t have to over think this, I’ve got it all laid out for you.

Here’s how it’s going to work: every day, for 10 days, we’re going to commit to eating 10 servings of fruits and vegetables

If you have not already, I urge you to sign up for my FREE ten-day Fruit and Vegetable challenge. It’s not too late, registration closes tomorrow.

Come join us HERE

In the meantime, let’s look at a few immune powerhouses that are all essential for healthy immune function:

Zinc has been shown to reduce severity and length of colds.

Vitamin C is great for supporting a Th1 anti-viral response, if you take enough of it. Low doses don’t do anything at all. It’s important to note that Vitamin C has NOT been shown to prevent the number of infections that the average person acquires. However, it has been shown to reduce severity and shorten length of an infection.

Vitamin A is commonly given to children in countries with low economic resources to prevent infections and to improve the immune response to vaccines.

The two biggest mineral deficiencies in the American diet are magnesium and zinc. Even with consuming a “fairly good” diet we run the risk of still being deficient due to soil depletion. Because of the large demand for supplementation, there are many poor-quality products marketed to the masses that do not provide the quality that is necessary for good health.

Foods High in Vitamin A:

Think Green – Spinach, broccoli, Kale, Leafy greens
Think Orange –Carrots, cantaloupe, butternut squash, sweet potato, apricot

Foods High in Vitamin C

Think Rainbow – broccoli, cantaloupe, cauliflower, kale, kiwi, citrus, papaya, red, green or yellow pepper, sweet potato, strawberries, mango, pineapple, watermelon and tomatoes.

Foods High in Zinc

Mushrooms, kale, nuts, seeds, legumes,


Wishing you the best of health,

Dr. Purcell
(Catch up on my daily COVID-19 posts HERE)

P.S. Now more than ever it is important to stay connected. Opt-in below to receive my bi-weekly emails. These emails will keep you up to date on the current pandemic. I will continue to share current health updates and tips. We are in this together!
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