Key takeaways
- Eat a rainbow of plants.
- Flavonoids support blood vessels.
- Omega-3s and vitamin D from fish.
- Limit salt, sugar and alcohol.
- Mediterranean style is well studied.
The same plant compounds that make VertiFree's botanicals interesting are found in everyday foods. Here is how to build a balance-friendly plate.
Foods to enjoy
| Food group | Examples | Key nutrients |
|---|---|---|
| Colorful produce | Berries, apples, onions, peppers | Flavonoids (quercetin, rutin) |
| Leafy greens | Kale, spinach, chard | Vitamin K, magnesium, folate |
| Oily fish | Salmon, sardines, mackerel | Omega-3s, vitamin D |
| Nuts, seeds and legumes | Walnuts, flaxseed, lentils | Magnesium, fiber |
| Whole grains | Buckwheat, oats, brown rice | Rutin (buckwheat), B vitamins |
| Healthy fats | Extra-virgin olive oil | Polyphenols |
Foods to limit
- Highly processed and fried foods
- Excess salt, which can affect fluid balance
- Added sugar and sugary drinks
- Alcohol, which affects the inner ear
A sample day
Breakfast
Oats with berries, walnuts and a sprinkle of flaxseed.
Lunch
Lentil and spinach salad with olive oil and lemon.
Snack
An apple and a handful of almonds.
Dinner
Baked salmon with buckwheat and roasted broccoli, seasoned with garlic and turmeric.
Food plus focused support
A healthy diet lays the foundation. VertiFree adds concentrated botanicals, ligustrum, Sophora japonica and 15 herbs, plus vitamins D and K to support balance and inner ear health.
Note: if you take warfarin, keep your intake of vitamin K-rich greens consistent and talk to your doctor before changing your diet or adding supplements. See a doctor for any ongoing dizziness.
Sources
- Harvard T.H. Chan School of Public Health – "Foods that fight inflammation."
- Vestibular Disorders Association – "Dietary considerations."
- Panche A.N. et al. – "Flavonoids: an overview," Journal of Nutritional Science, 2016.
Common questions
Can diet affect balance?
A plant-rich, anti-inflammatory diet supports the vessels and nerves balance relies on.
Which foods contain rutin and quercetin?
Buckwheat, apples, onions, berries and tea.
What foods should I limit?
Processed foods, excess salt, added sugar and alcohol.