here are some thoughts off the top of my head..
1) choose whole, unprocessed foods, organic and non-gmo, as often as is feasible. lots of richly coloured and dark green leafy veg, fish, poultry, game meat if possible, nuts and seeds, some eggs, some fruit/berries.
2) choose gluten, dairy, sugar and high phytate foods infrequently (gluten and phytates interfere with your zinc nutrition, for one thing)
3) boost foods rich in magnesium, selenium, zinc, vitamin d3, vitamin e, and b complex. a starting point:
http://whfoods.org/genpage.php?tname=nutrient&dbid=754) enjoy an anti-inflammatory diet overall (aim for +100 anti-inflammatory score per day - calculate using IF ratings from nutritiondata.com)
5) stay hydrated
6) if possible, test serum levels of b12, 25(OH)vitD3, magnesium and zinc. don't take 'normal' for an answer - bring the results here and compare to 'optimal' levels seen in healthy controls.
7) once tested, if diet has shown insufficient to push nutrient levels into healthy range (eg i eat food sources of d3 but not enough to get levels optimal), consider a carefully balanced and thoughtfully selected supplement regimen. you could start with a high potency high quality multivitamin. pay special attention to the forms of things like vitamin e and vitamin b12 that are used.
today's food example:
i had no time to eat breakfast or pack a lunch today, so at noon i had a cheeseburger on a white bun. not a great choice. but..,
got home and for dinner had a greens and mixed veg salad, topped with dried cranberries, raw sunflower seeds and whole flax seeds. followed by 'beef stroganoff' (a sort of onion, mushroom, and beef stew, with yogurt added to the gravy part) served over steamed heritage carrots instead of egg noodles.
hope that helps a little
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