Boost Your Immunity, with Nutrition Advice Clinic

How To Boost Your Immunity – Vitamin C and Vitamin E

Do you eat these foods, and do you eat them in the right amounts? What do Vitamin C and Vitamin E actually do for your immune system? Using the list below, do you think you’re getting enough? Book your consultation with me:

Immunity Series, Vitamin C and Vitamin E, by Nutrition Advice Clinic

Your immune cell army needs stimulation

Let’s continue the theme of an army of immune cells. Once you have enough troops and they’ve specialised to take on particular roles and skills, they need to be ready for action. Imagine you now have a huge camp of immune troops ready for battle. It’s no good if they’re sitting around relaxing! They need to be fired-up and “stimulated” in order to move, act and attack the invaders.

Once they’ve been called to action, your immune troops use different tools and weapons to fight off invading pathogens. One of these is to generate free radicals, which are highly potent but unstable atoms. Whilst these are good for destroying pathogens, if they aren’t managed they can damage your own cells (by stealing electrons to stabilise themselves). So they need to be “neutralised” with anti-oxidants after they’ve been “deployed”.

You can think of free radicals like little bonfires. They can be very powerful and burn unwanted items, but if they aren’t controlled they could spread and create unwanted damage. You need a good supply of water (anti-oxidants) to put out the fire once you’re done.

Vitamin C – Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Vitamin C (for adults). At least 1 of:

  • Pepper, 1/2 cup
  • Papaya, 1/2 fruit
  • Kiwi, 1 fruit
  • Kale, 2 large leaves
  • Broccoli, 1 cup
  • Strawberries, 1 cup

Vitamin E Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Vitamin E (for adults). At least 2 of:

  • Spinach, 2 cups
  • Swiss Chard, 2 cups
  • Avocado, 1 fruit
  • Sunflower Seeds, 1 tbsp
  • Almonds, 1/3 cup
  • Peanuts, 1/2 cup

Meal Ideas

  • Pepper sticks with guacamole / mashed avocado and lime juice
  • Papaya, Kiwi and Strawberry mix for dessert
  • Broccoli and Swiss Chard steamed or water fried for pasta dishes
  • Sunflower Seeds, Peanut and Almonds for snacks

Nutrition Consultations

If you’ve experienced ongoing or worsening immune system responses (such as chest infections, urine infections, viral infections, more coughs and colds), and if you’ve taken several courses of antibiotics over the years, there may be more at play. I can conduct a comprehensive health assessment for you, to help you get to the bottom of your symptoms, and advise on foods and supplements to address the full picture, and get you back to health – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


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