Boost Your Immunity, with Nutrition Advice Clinic

How To Boost Your Immunity – Iron & Zinc

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

Immunity Series, Iron & Zinc Food List, by Nutrition Advice Clinic
Immunity Series, Iron & Zinc Food List, by Nutrition Advice Clinic

Your immune cell troops can suffocate pathogens

At various points in this series, we’ve talked about antioxidants and how they’re important for neutralising free radicals to protect your cells from a chain reaction of damage. We’ve looked at vitamins and minerals that support antioxidant actions. However your immune cell troops use some minerals such as Iron to create free radicals in the first place as a powerful weapon to destroy pathogens. Another method your immune cell troops use to destroy pathogens is to suffocate them with toxic levels of Zinc (to help visual this, imagine your troops are unleashing a toxic gas cloud on to the enemy)!

Both Iron and Zinc are also required for the normal growth, development and activity of you immune cell army and in the case of Iron, the development of healthy red blood cells. They both play roles in healing to repair your body’s tissues if they’re damaged by physical injury or pathogen attacks, and deficiencies of these minerals are linked to infectious diseases.

Iron – Top Foods for Immunity

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

  • Soya Beans, 1 cup
  • Spinach, 1.5 cups
  • Swiss Chard, 2 cups
  • Lentils, 1.5 cups
  • Tahini, 2 tbsp
  • Kidney Beans, 2 cups
  • Chickpeas, 2 cups

Zinc Top Foods for Immunity

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

  • Oats, 3/4 cup
  • Cashews, 3/4 cup
  • Chickpeas, 2 cups
  • Lentils, 2 cups
  • Tahini, 3 tbsp
  • Pumpkin Seeds, 1/2 cup

Meal Ideas

  • Overnight Oats, topped with pumpkin seeds
  • Tahini spooned over fresh banana + a sprinkle of cacao/carob powder
  • Swiss chard and lentil curry
  • Teriyaki tempeh (soya beans) with wholewheat noodles
  • Falafels (chickpeas) with fresh baby leaf spinach
  • Red kidney beans in mexican chilli

Nutrition Consultation

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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