Boost Your Immunity, with Nutrition Advice Clinic

How To Boost Your Immunity – Copper & Selenium

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

Immunity Series, Copper & Selenium Food List, by Nutrition Advice Clinic

Your immune cell army needs to know when to stop

Remember your immune cell army’s weapon of free radicals from the last post? We compared them to powerful bonfires that can burn unwanted items, but need to be controlled and doused out with antioxidants such as Vitamin C and E. These aren’t the only antioxidants. Some minerals such as Copper and Selenium bind together with proteins to form special enzymes that transform and neutralise free radicals into less harmful molecules.

Now let’s go back to your immune troops. With vitamins and minerals such as Copper and Selenium, your army has grown (“proliferation”), taken on special roles (“specialisation”) and has been stimulated into action (we looked at these topics in previous posts). Your immune army is now going in to attack the pathogens, but it needs to move freely and rapidly so it can reach the sites that need to be defended. Your body clears a path by creating inflammation. This has the effect of making tissues, barriers and linings more “porous” so immune cells can get in and out more easily (for instance from your blood stream to surrounding tissues).

If you read our first post in this series, you’ll remember that barriers and linings are part of your defence system, so “loosening” them is for emergencies only. You also don’t want your body’s supply of immune cell troops to become too low or exhausted. There are more reasons why chronic inflammation and ongoing attacks have a detrimental effect on your body and its recovery, so we’ll go into more detail on that topic in two posts time. For now remember that Selenium deficiency is associated with chronic inflammation.

Copper – Top Foods for Immunity

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

  • Tahini, 1 tbsp
  • Cashews, 1 tbsp
  • Soya Beans / Tempeh, 1 cup
  • Shiitake Mushrooms, 3/4 cup
  • Spinach, 3 cups
  • Lentils / Chickpeas, 2 cups

Selenium Top Foods for Immunity

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

  • Wholegrain Rice, 1 1/2 cups
  • Tofu, 170g
  • Tahini, 3tbsp
  • Shiitake Mushrooms, 3/4 cup
  • Sunflower Seeds, 1/2 cup
  • Brazil Nuts, 1 nut

Meal Ideas

  • Teriyaki Tempeh with Shiitake Mushrooms and Fresh Spinach
  • Tahini spooned over fresh banana + a sprinkle of cacao/carob powder
  • Tofu grilled with lemon juice, added to Chickpea curry
  • Cashews, Sunflower Seeds, Brazil Nuts 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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