so here's the thing (and we're off the wahls topic now, sorry, this is just me): i don't buy the go gluten free deal in the long term. maybe in the short term, but if your system is broken to the point where you can't handle gluten, you need to fix it, not avoid gluten and just leave the system broken.
the serum zinc level seen in healthy controls in the literature is typically up around 18 umol/L. (a tight average around 18.2 umol/L)
most ms patients are in the low teens. my original level when i got tested was 8.6 umol/L. the 'normal' range is 11.5-18.5 in the literature but in many labs they use 10-20 umol/L as a reference range.
low zinc is linked to the low uric acid levels also commonly seen in ms patients. i battled low uric acid for years with no success but as soon as i fixed the zinc problem, my uric acid rose to a healthy control level immediately. you need adequate zinc to run your urea cycle properly. (not to mention the hundred or so other jobs zinc has to do in your body as well)
when i was deficient in zinc my doc told me to take 100mg per day for a month, and then re-test. i had to take it in divided doses to avoid stomach upset - 50mg, 2x/d. now i take 50mg most days, balanced with 2mg copper (because excess zinc can deplete copper so if you take it in balanced doses you can avoid that issue)
re carbs: simple, pro-inflammatory carbs bad, complex anti-inflammatory carbs good.
sweet potato is great - nice complex carb, lower glycemic index, and it's anti-inflammatory. potato not so much. bananas are pro-inflammatory but they are still a good source of potassium, so just eat them in moderation and ensure other anti-inflammatory foods are eaten to balance things out overall.
as for the beets, yes beets are red beetroot. part of the goodness is the high colouring therefore i would suggest that parsnips and swedes aren't quite there.
you can read more about beet nutrition at the World's Healthiest Foods web site: http://www.whfoods.com/genpage.php?tnam ... ce&dbid=49
(that web site has no info on parsnips or turnip/rutabaga/swedes - apparently they don't make the cut).
for breakfast i typically eat one of two things:
either mixed frozen berries, vanilla yogurt, and a sprinkling of nuts and seeds (perhaps a little granola too) OR,
a veggie omelet, possibly on a piece of whole grain toast but not necessarily.
the fruit breakfast is mildly pro-inflammatory. the egg on toast thing is decently anti-inflammatory overall, but purely due to the inclusion of sauteed onions, peppers, and spinach.
re the banana and apple thing: the banana is mildly inflammatory and a medium one has an inflammation factor rating of -60. a medium apple is mildly inflammatory with an IF rating of -30. you need to make sure your over all score for the day is more like +100, so according to the IF system, you'd have to eat much better anti-inflammatory stuff at lunch and dinner to compensate for the banana/apple breakfast option. hope that makes sense!