Immunity

With the corona virus expected to affect around 80% of our population, instead of panicking and achieving nothing but a cupboard full of anti bac and loo roll; try and give your body a fighting chance by aiming for optimum nutrition.

By nourishing your body with the essential vitamins and minerals it needs, you are giving your natural immune system a hand in doing what it does best....protecting you against disease.

Below are some essential vitamins and minerals which help our immune system

 VITAMIN A 🥭 Recommended Daily Allowance (RDA)

Men -> 700ugs and women-> 600 ugs

Sources include:

Oily fish, dairy, orange, red and yellow fruits and vegetables such as carrots, peppers , tomatoes, mango, peaches, apricots and leafy greens.

150g baked sweet potato - 1283ugs 100g spinach - 260ugs 2 eggs - 137ugs 90g broccoli - 90ugs 50g mango - 58ugs

🥭  VITAMIN C RDA for men and women ->40mgs

Sources include: fruit and vegetables.

Two satsumas gives you your total RDA ☺

🥦MAGNESIUM RDA for men -> 300mg and women -> 270mg

Sources include: dark green leafy veg, nuts and dark chocolate

100g raw spinach provides 80mg 50g dark chocolate - 101mg 3 Brazil nuts - 63mg

IRON 🥬 RDA for men ->8.7mg and women ->14.8mg

Food sources include: - Heme iron (more easily absorbed) - meat, liver and shellfish - Non heme iron - vegetables and cereal products

150g lamb steak provides 3.3mg iron 2 medium eggs - 2.2mg iron 100g raw spinach - 1.9mg iron 50g dark chocolate - 4.6mg iron

ZINC 🍳 RDA for men ->9.5mg and Women ->7mg

Food sources include: meat, dairy, eggs and cereals.

150g beef mince provides 6.6mg zinc 150g lamb steak provides 7.1mg zinc Half a tin of chickpeas provides 1mg zinc 2 eggs - 1.5mg

Happy eating everyone! ❤