“Let food be your medicine” – this Hippocratic principle has been demonstrated by numerous cuisines for centuries: from the richly spiced curry in India to the colorful vegetable variety of the Mediterranean. Behind this tradition lies more than just flavor. Incorporating targeted vitamins and bioactive plant compounds into your daily diet helps recharge your energy reserves, stabilize immune signals, and protect long-term performance and longevity.

Vitamins are micronutrients that our body needs for energy production, cellular protection, and immune regulation. Particularly relevant for high performers: Vitamin A from carotenoidsplant pigments like beta-carotene that serve as precursors to vitamin A, vitamin D as a hormone precursor for muscle, immune system, and bone health, and the broader group of antioxidantsmolecules that neutralize reactive oxygen species, thereby protecting cells from oxidative stress. Another key aspect lies in bioactive plant compoundsnatural substances from herbs, spices, and vegetables that modulate signaling pathways in cells, e.g., inflammatory responses. The twist: variety beats single substances. Different colors on the plate represent various carotenoids and polyphenols – they work complementarily because they reach different tissues and activate various protective mechanisms.

Colorful vegetables provide carotenoids from which the body forms vitamin A – essential for vision, mucosal integrity, and immune balance. Beta-carotene is the heavyweight here and is considered the most significant vitamin A source for humans ^[1]. Vitamin A acts in the form of retinoic acid directly on gene programs that regulate lipid metabolism and immune responses in macrophages and T-cells – processes that also affect vascular health ^[1]. Vitamin D is indispensable for stable bones but also has effects on muscle, glucose metabolism, skin, cardiovascular system, and neurocognitive functions ^[2]. Since sunlight is limited in many everyday situations, fortified foods can significantly improve status and prevent deficiency ^[3]. Herbs and spices provide phenols with strong antioxidant capacity. They reduce the formation of reactive oxygen species and dampen inflammatory signaling pathways – a protective shield against oxidative stress that influences aging processes and chronic inflammation ^[4]. Moreover, spices can replace salt, sugar, and saturated fats in cooking – a sensory lever with metabolic added value ^[5].

A recent overview of carotenoids classifies beta-carotene as the most important provitamin A source and describes how retinoic acid – the active form of vitamin A – modulates gene programs in lipid metabolism and acts immunoregulatory in macrophages and T-cells. These mechanisms are relevant for the emergence and regression of atherosclerotic processes and directly link vegetable variety with vascular and performance health ^[1]. Concurrently, reviews on vitamin D fortification show that while dermal synthesis is the primary source, modern lifestyles often lead to low exposure. Fortified everyday foods serve as an effective public health strategy to elevate vitamin D status across the population and prevent deficiencies – without needing pharmacological means ^[3]. Additionally, a multidisciplinary review highlights the broad systemic effects of vitamin D – from muscle and immune systems to glucose metabolism and neurocognitive functions – and discusses milk or plant-based alternatives as suitable carriers for stable bioavailability in everyday life ^[2]. Finally, research on herbs and spices demonstrates that their phenolic compounds not only act as antioxidants but also influence signal transduction – such as transcription factors and kinases. This dual function explains anti-inflammatory effects and provides the scientific basis for why traditional cuisines excel in health when herbs and spices play central roles ^[4][5].

- Eat "color rings" every day: Combine dark leafy greens, carrots, pumpkin, peppers, and tomatoes. This maximizes the variety of carotenoids, including beta-carotene as the most significant vitamin A source ^[1]. Practically: A colorful side dish with every meal – e.g., spinach with carrots at lunch, pepper-tomato salad at dinner.
- Use fat as an enhancer: Carotenoids are fat-soluble. A tablespoon of olive oil or nuts with your vegetable meal improves absorption – an efficient vitamin A boost without supplementation.
- Secure “Daily D” smartly: When sunlight is scarce (office life, winter, northern latitudes), opt for fortified basics like breakfast cereals or dairy-free alternatives with vitamin D. This raises vitamin D status and prevents deficiency ^[3][2].
- Timing for performance: Include a vitamin D source at breakfast (fortified oat drinks in coffee or porridge). Consistency beats one-off doses – this stabilizes muscle function and immune system in training and project stress ^[2].
- Season with effect: Daily refine with ginger, turmeric, garlic, oregano, or cinnamon. These spices provide phenolic compounds with antioxidant and anti-inflammatory effects ^[4]. Meanwhile, you cut back on salt, sugar, and saturated fats – good for blood pressure and metabolism ^[5].
- Cooking technique matters: Briefly toast spices in oil (keep the temperature moderate), then add vegetables. This releases aromatic compounds and protects sensitive phenols – more bioactivity per calorie ^[4].
- Establish a weekly routine: Plan a “5-color bowl” (red, orange, yellow, green, violet) and two dishes with fortified vitamin D sources per week. Add 1–2 teaspoons of spice mix daily (e.g., turmeric-ginger-garlic) for consistent effects ^[3][2][4][5].

Your daily power is planable: Color on the plate, a reliable vitamin D anchor, and wisely chosen spices create a robust foundation for energy, focus, and resilience. Start this week with a colorful side dish for each meal, incorporate a fortified vitamin D source into breakfast, and consciously spice every dish – three small steps, big effect.