This recipe is perfect for supporting the immune system thanks to the anti-inflammatory properties of ginger and turmeric.Carrots are a great source of beta carotene, the plant form of vitamin A which is vital for healthy immune function and eye health.This recipe is gluten-free and dairy-free so is suitable for those with gluten and dairy sensitivities.Ingredients: serves 4<ul> <li>12 carrots, peeled and cut in half</li> <li>1 white onion, peeled and sliced</li> <li>2 garlic cloves, crushed</li> <li>2 tbsp olive oil</li> <li>2 tsp dried turmeric</li> <li>2 tsp ginger powder</li> <li>4 sprigs fresh rosemary, de-stemmed</li> <li>1 tsp cinnamon</li> <li>500ml of chicken or vegetable stock</li> <li>1 can (400ml) organic coconut milk such as Biona</li> <li>1/4 tsp salt and 1/4 tsp pepper</li></ul>Method:Preheat oven to 180C.Peel and cut the carrots in half lengthwise and widthwise.Line a large baking tray with a baking sheet.Place carrots on the baking sheet and drizzle with olive oil.Roast the carrots for around 20 minutes, or until tender.Meanwhile, warm the olive oil in a pan on medium heat. Sauté the sliced onion until soft. Add the crushed garlic and stir for 1 minute. Set aside.Once the carrots are roasted, in a food processor, add all ingredients.Blend on high until well-combined.Heat through on the hob on medium heat. Garnish, serve and enjoy.

Looking for an allergen-free recipe to support your immune system? This recipe has all you need. 

<a href="/directory/ingredients/vitamin-a" target="_blank">beta carotene</a>

<a href="/directory/ingredients/vitamin-a" target="_blank">vitamin A</a>

<a href="/directory/ingredients/olive" target="_blank">olive oil</a>

<a href="/directory/ingredients/rosemary" target="_blank">rosemary</a>

<a href="/directory/ingredients/cassia-cinnamon" target="_blank">cinnamon</a>

<a href="/directory/ingredients/turmeric" target="_blank">turmeric</a>

<a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a>

<a href="/directory/ingredients/garlic" target="_blank">garlic</a>

<a href="/directory/ingredients/ginger" target="_blank">ginger</a>

<a href="/directory/ingredients/black-pepper" target="_blank">pepper</a>

<a href="/directory/ingredients/clove-bud" target="_blank">cloves</a>

<a href="/directory/ingredients/onion" target="_blank">onion</a>

This recipe is perfect for supporting the immune system thanks to the anti-inflammatory properties of <a href="/directory/ingredients/ginger" target="_blank">ginger</a> and <a href="/directory/ingredients/turmeric" target="_blank">turmeric</a>.Carrots are a great source of <a href="/directory/ingredients/vitamin-a" target="_blank">beta carotene</a>, the plant form of <a href="/directory/ingredients/vitamin-a" target="_blank">vitamin A</a> which is vital for healthy immune function and eye health.This recipe is gluten-free and dairy-free so is suitable for those with gluten and dairy sensitivities.Ingredients: serves 4<ul> <li>12 carrots, peeled and cut in half</li> <li>1 white <a href="/directory/ingredients/onion" target="_blank">onion</a>, peeled and sliced</li> <li>2 <a href="/directory/ingredients/garlic" target="_blank">garlic</a> <a href="/directory/ingredients/clove-bud" target="_blank">cloves</a>, crushed</li> <li>2 tbsp <a href="/directory/ingredients/olive" target="_blank">olive oil</a></li> <li>2 tsp dried turmeric</li> <li>2 tsp ginger powder</li> <li>4 sprigs fresh <a href="/directory/ingredients/rosemary" target="_blank">rosemary</a>, de-stemmed</li> <li>1 tsp <a href="/directory/ingredients/cassia-cinnamon" target="_blank">cinnamon</a></li> <li>500ml of chicken or vegetable stock</li> <li>1 can (400ml) organic <a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a> milk such as Biona</li> <li>1/4 tsp salt and 1/4 tsp <a href="/directory/ingredients/black-pepper" target="_blank">pepper</a></li></ul>Method:Preheat oven to 180C.Peel and cut the carrots in half lengthwise and widthwise.Line a large baking tray with a baking sheet.Place carrots on the baking sheet and drizzle with olive oil.Roast the carrots for around 20 minutes, or until tender.Meanwhile, warm the olive oil in a pan on medium heat. Sauté the sliced onion until soft. Add the crushed garlic and stir for 1 minute. Set aside.Once the carrots are roasted, in a food processor, add all ingredients.Blend on high until well-combined.Heat through on the hob on medium heat. Garnish, serve and enjoy.

Anti-Inflammatory Carrot, Ginger & Turmeric Soup

<h4>Vegan weight loss plan</h4>While many people find that a plant-based diet helps them with weight loss or maintenance, others struggle to keep their weight down – just like the rest of the population.<h5>Take a look at these key tips for healthy and sustainable weight loss in the context of a plant-based diet:</h5>Watch your energy-to-protein ratiosProtein is often central to healthy and sustainable weight loss. It fills us up, satisfies our nutrient needs and has only a moderate effect on our blood glucose levels. Planning meals and snacks around protein is a good weight management strategy as it allows us to more easily burn body fat and avoid reaching out for sugary foods.The tricky part of this for vegans is that the energy-to-protein ratio of plant-based foods tends to be higher than for animal-based foods. This means that you often have to eat more energy (calories!) to get the same amount of protein from a food. Address this by planning meals around protein-rich foods such as quinoa, tofu, beans and nuts. Consider in addition an isolated protein powder such as rice, pea or hempseed – these have a lower energy-to-protein ratio and can be used to make a high-protein, low-sugar breakfast smoothie. <a href="https://vitaminology.co/articles/vitaminology/top-vegan-protein-sources" target="_self">See our article on protein sources for vegans</a> .Avoid meals based predominantly on carbohydratesIt’s easy to fall into the trap of creating meals that are mostly made of starchy foods such as pasta, rice, potatoes or bread. These foods convert to sugars in the body, raising blood glucose and making it harder for us to burn body fat. Shrink this starchy portion of your meals to take up no more than a quarter of your plate. Don’t go hungry though - fill up instead on more protein-rich foods such as tofu and beans or naturally fat-rich foods such as olives or avocado.Make meals filling with healthy fatsCooking in healthy fats such as coconut oil or olive oil will help to make meals satisfying and reduce the need for snacks. Add a drizzle of a delicate oil such as hempseed oil or sesame seed oil to salads and vegetables. Make olives, nuts, avocados and coconut a part of your eating plan.Minimise processed foodsProcessed foods often have hidden additives, unhealthy fats and refined carbohydrates that interfere with weight loss. Plan ahead so that you don’t need to reach for ready meals, packaged snacks or takeaways at the end of a busy day. If possible, set aside some time at the weekend to make a slow-cooked stew – for example, with vegetables and beans or lentils – this can be heated quickly during the week. You could also make some bean or mushroom-based burgers in batches for the freezer – your very own ready meal but 100 times healthier than factory-made!Reach for savoury snacks firstHave nuts, seeds, olives or crudités and humus as your go-to snacks when hunger strikes. The idea is to keep your blood glucose as stable as possible so that you can avoid sweet cravings. Add interest by toasting your own nuts, adding fresh lemon juice to your olives and mixing up different kinds of seeds.Plan your treatsMake a list of low-sugar treats such as dark chocolate and berries. Make your own protein or fat-based treats using dates and nut butters to avoid reaching for cakes and chocolate bars full of refined sugar and sweeteners.Keep moving but don’t over-exerciseEveryday movement is important for many aspects of health, not least to keep our metabolism functioning well. Avoid long periods of sitting and add in more frequent walks, even if they are not long. On the other hand, though, an exercise regime that is vigorous and prolonged can often work against weight-loss efforts due to extra inflammation and compensatory eating.Reduce your stress!Stress raises our cortisol levels, which raises our blood glucose levels and leads to weight gain. Find ways to introduce more relaxation and stress-management techniques into your life.

Key tips for healthy and sustainable weight loss for vegans with a diet that keeps you feeling full and energised. 

<a href="/directory/ingredients/protein-powder" target="_blank">protein powder</a>

<a href="/directory/ingredients/lemon" target="_blank">lemon juice</a>

<a href="/directory/ingredients/cocoa" target="_blank">chocolate</a>

<a href="/directory/ingredients/agaricus-mushroom" target="_blank">mushroom</a>

<a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>

<a href="/directory/ingredients/sesame" target="_blank">sesame</a>

<h4>Vegan weight loss plan</h4>While many people find that a plant-based diet helps them with weight loss or maintenance, others struggle to keep their weight down – just like the rest of the population.<h5>Take a look at these key tips for healthy and sustainable weight loss in the context of a plant-based diet:</h5>Watch your energy-to-protein ratiosProtein is often central to healthy and sustainable weight loss. It fills us up, satisfies our nutrient needs and has only a moderate effect on our blood glucose levels. Planning meals and snacks around protein is a good weight management strategy as it allows us to more easily burn body fat and avoid reaching out for sugary foods.The tricky part of this for vegans is that the energy-to-protein ratio of plant-based foods tends to be higher than for animal-based foods. This means that you often have to eat more energy (calories!) to get the <a href="/directory/ingredients/same" target="_blank">same</a> amount of protein from a food. Address this by planning meals around protein-rich foods such as <a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>, <a href="/directory/ingredients/soy" target="_blank">tofu</a>, beans and nuts. Consider in addition an isolated <a href="/directory/ingredients/protein-powder" target="_blank">protein powder</a> such as rice, <a href="/directory/ingredients/phenethylamine" target="_blank">pea</a> or hempseed – these have a lower energy-to-protein ratio and can be used to make a high-protein, low-sugar breakfast smoothie. <a href="https://vitaminology.co/articles/vitaminology/top-vegan-protein-sources" target="_self">See our article on protein sources for vegans</a> .Avoid meals based predominantly on carbohydratesIt’s easy to fall into the trap of creating meals that are mostly made of starchy foods such as pasta, rice, potatoes or bread. These foods convert to sugars in the body, raising blood glucose and making it harder for us to burn body fat. Shrink this starchy portion of your meals to take up no more than a quarter of your plate. Don’t go hungry though - fill up instead on more protein-rich foods such as tofu and beans or naturally fat-rich foods such as olives or avocado.Make meals filling with healthy fatsCooking in healthy fats such as coconut oil or <a href="/directory/ingredients/olive" target="_blank">olive oil</a> will help to make meals satisfying and reduce the need for snacks. Add a drizzle of a delicate oil such as hempseed oil or <a href="/directory/ingredients/sesame" target="_blank">sesame</a> seed oil to salads and vegetables. Make olives, nuts, avocados and <a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a> a part of your eating plan.Minimise processed foodsProcessed foods often have hidden additives, unhealthy fats and refined carbohydrates that interfere with weight loss. Plan ahead so that you don’t need to reach for ready meals, packaged snacks or takeaways at the end of a busy day. If possible, set aside some time at the weekend to make a slow-cooked stew – for example, with vegetables and beans or lentils – this can be heated quickly during the week. You could also make some bean or <a href="/directory/ingredients/agaricus-mushroom" target="_blank">mushroom</a>-based burgers in batches for the freezer – your very own ready meal but 100 times healthier than factory-made!Reach for savoury snacks firstHave nuts, seeds, olives or crudités and humus as your go-to snacks when hunger strikes. The idea is to keep your blood glucose as stable as possible so that you can avoid sweet cravings. Add interest by toasting your own nuts, adding fresh <a href="/directory/ingredients/lemon" target="_blank">lemon juice</a> to your olives and mixing up different kinds of seeds.Plan your treatsMake a list of low-sugar treats such as dark chocolate and berries. Make your own protein or fat-based treats using dates and nut butters to avoid reaching for cakes and <a href="/directory/ingredients/cocoa" target="_blank">chocolate</a> bars full of refined sugar and sweeteners.Keep moving but don’t over-exerciseEveryday movement is important for many aspects of health, not least to keep our metabolism functioning well. Avoid long periods of sitting and add in more frequent walks, even if they are not long. On the other hand, though, an exercise regime that is vigorous and prolonged can often work against weight-loss efforts due to extra inflammation and compensatory eating.Reduce your stress!Stress raises our cortisol levels, which raises our blood glucose levels and leads to weight gain. Find ways to introduce more relaxation and stress-management techniques into your life.

Weight Loss For Vegans

Zinc is one of those minerals that seems to be needed everywhere, for everything. It’s a natural anti-inflammatory, a key requirement for your immune system, necessary for gut, skin and joint health and important for bone strength and balancing blood sugar. Zinc is incorporated in the enzymes used in detoxification and protection of body tissue, and is important for fertility, especially in males.Zinc deficiency can result in impaired immunity and increased vulnerability to colds, viruses and other infections. It can slow wound healing, affect our sense of smell and taste, and reduce appetite. Low zinc levels can also reduce the absorption of iron from food, increasing feelings of lethargy and tiredness. Low zinc can also contribute to hair, skin and nail conditions, nerve damage and diarrhoea. Zinc deficiency often doesn’t show up in blood tests, so diagnosis is usually made when someone is showing these symptoms.1Let’s take a look at some key areas where zinc levels can have a key impact on our health.<h3>Immune function</h3>Zinc is involved in the immune system every step of the way. It is needed for immune cell formation, differentiation (the development of cells into different forms with different specialisations), function and activation. It also helps the immune system respond to bacteria, viruses and parasites.2This means that, for the immune system to perform well, it needs an optimal amount of zinc, especially when it is active in defending against infection.Zinc has been well studied in the laboratory for its anti-viral effects, and there have been a number of successful human trials too.3 Some of these have found that zinc shortens the duration of common cold and flu symptoms.4,5 Others have also explored the beneficial impact of zinc supplements on viral warts and of using zinc topically on warts and cold sores. Lower zinc levels have been shown to correlate with higher rates of urinary tract infections in both women and children, and further studies point to the relationship between reduced zinc and susceptibility to many other kinds of bacterial infection, from E. coli to pneumonia.6<h3>Skin, hair and nails</h3>As well as being involved in all the various stages of immune cell development, zinc is also required for the development, function and growth of connective tissue, which includes skin, bones, hair and nails. Zinc is important for the health of all of these and you will commonly find zinc as part of hair, skin and nail supplements, as well as supplements supporting bone strength. In addition, zinc is needed for a healthy thyroid gland. Common symptoms of an underactive thyroid gland include dry skin and brittle hair and nails.In studies, zinc supplementation has been found to be beneficial for acne and eczema (atopic dermatitis). People with alopecia areata are often low in zinc and supplementation has been found to be beneficial for some.7,8<h3>Bone density</h3>When considering nutrition for bone strength, we often think of calcium and vitamin D. Various other minerals are just as important, however, and one of those is zinc. In fact, over 85% of the body’s zinc can be found in the skeletal system. A study of nearly 3000 adults over the age of 40 found that that those with higher zinc intake in their food and higher blood serum levels of zinc had better measures of bone density and fewer fractures.9After reviewing five studies of zinc supplementation and bone health, one group of scientists concluded that, “Zinc supplementation (40-50 g/day) could have beneficial effects on bone health in terms of maintaining bone mineral density and faster healing in the event of fractures, with even better results in situations of reduced intake zinc through food.”10<h3>Gut health</h3>Zinc’s ability to calm inflammation is useful in many situations, but perhaps most especially for gut health. Inflammation in the gut can impact not only digestion, but also general immune function and inflammation throughout the body.One of the impacts of inflammation in the intestines is gut permeability, where the intestinal lining can no longer act as a viable filter. Usually, the tight junctions between cells lining the intestine mean that only fully-digested nutrients are allowed into the bloodstream and therefore into the tissues and organs that comprise the human body. When these tight junctions are compromised, undigested particles, infectious bacteria, toxins and allergens can more easily get in and cause problems.One study gave healthy volunteers a 5-day dose of indomethacin, a non-steroidal anti-inflammatory drug (NSAID) used for arthritis and other joint problems. Half the people in the study were also given 75mg zinc carnosine (37.5mg twice a day). Those not taking the zinc had a threefold increase in gut permeability, while those who had the zinc supplements had no significant increase in gut permeability.11Zinc gluconate supplements were shown in another study to improve clinical outcomes for people with ulcerative colitis.12<h3>Blood sugar and diabetes</h3>We need zinc to make insulin, the hormone that directs blood sugar into the cells to be converted to energy, or elsewhere for storage. Insulin is released when we eat sugar and other carbohydrates, and binds to insulin receptors on the surface of cells to allow the sugar in. Type 2 diabetes occurs when these receptors stop working properly, a state known as insulin resistance, in which cells are no longer sensitive to insulin’s signals. Insulin levels remain high, promoting inflammation, increasing blood glucose levels and potentially, further along the line, leading to issues with producing enough insulin.In prediabetes, there is usually some insulin resistance beginning. In this situation, it is more important than ever to support insulin pathways, and zinc is key to this, alongside chromium, magnesium and manganese. In fact, prediabetics with higher zinc levels seem to have lower levels of insulin resistance. This is unsurprising as zinc helps insulin bind to insulin receptors.13A 2020 study, in which researchers reviewed and analysed all the relevant, reliable studies they could find, showed that both low doses of zinc (less than 25mg a day) and high doses (more than 25mg a day) were beneficial for insulin resistance. Low doses significantly improved fasting blood glucose levels, while high doses reduced HbA1c levels (a marker for prediabetes and type 2 diabetes) – all of which are risk factors for type 2 diabetes.14<h3>Fertility</h3>Zinc is essential for both male and female fertility. In terms of male fertility, zinc plays a number of important roles and can be found in really high concentrations in the testes, prostate and seminal fluid. Its anti-inflammatory, antibacterial and antioxidant properties help protect both the sperm and the reproductive organs themselves. Zinc deficiency has been associated with poor development of both. In addition, zinc is required for testosterone production and low zinc levels can reduce production of this important sex hormone.There are countless studies showing correlations between zinc levels and sperm count, morphology (shape of sperm) and motility. Trials have shown zinc supplementation to improve sperm quality, including motility, as well as improved conception and pregnancy outcomes.15 It takes about 3 months to make sperm, so supplementation may be wise for at least 3 months before trying to conceive.Zinc is also important for the maturation of eggs in the ovaries, and crucial to the process of egg fertilisation. Zinc is then needed for many stages of the development of the embryo and foetus, as well as the placenta.16 So there is an argument for both partners to optimise zinc levels prior to conception and for women to continue supplementing during pregnancy.<h3>Recommended daily intake of zinc</h3>The UK recommended daily intake values for zinc are:17AGE	AND RECOMMENDED DAILY INTAKE<ul><li>Under 1	4.5mg</li><li>1-3	5mg</li><li>4-6	6.5mg</li><li>7-10	7mg</li><li>Males 11-14	9mg</li><li>Males 15+	9.5mg</li><li>Females 11-14	9mg</li><li>Females 15+	7mg</li></ul><h3>Top Food Sources of Zinc </h3><ul><li>Oysters 74mg/3oz serving </li><li>Beef 7mg/3oz serving </li><li>Crab 6.5mg/3oz serving </li><li>Lobster 3.4mg/3oz serving</li><li>Pork chop 2.9mg/3oz serving </li><li>Baked beans 2.9mg/serving (1/2 cup)</li><li>Chicken dark meat 2.4mg /3oz serving</li><li>Dried pumpkin seeds 2.2mg/1oz serving</li><li>Dry roasted cashews 1.6mg/1oz serving</li><li>Chickpeas 1.3mg/serving (1/2 cup) </li><li>Dry roasted almonds (0.9mg/1oz serving</li><li>Kidney beans 0.9mg/serving (1/2 cup) </li><li>Chicken white meat 0.9mg/serving (half breast, skin removed)18</li></ul><h3>Do we need to supplement with zinc?</h3>Most people in the UK either achieve the recommended daily amount of zinc through diet or are just below it. While this may be enough (or almost enough) for someone who is robustly healthy, it may be worth considering supplements for optimal health, to strengthen the immune system or to support the body when its zinc requirements may be greater than usual. Anyone relying on vegan sources of zinc should be aware that phytates in grain/seed-based foods can reduce zinc absorption because of how they bind to minerals like zinc.19 Soaking nuts, seeds, grains and pulses can reduce the phytate content and free the zinc to make it more bioavailable.When looking for a zinc supplement, the main things to scan the label for are how much is in there, what form is it in, and what else is in there.Zinc supplements usually contain anything from 5mg to 50mg. How much you take, and for how long, depends on your reason for supplementing. Consult a nutritional therapist if you are at all unsure. This is particularly important as the body’s zinc-to-copper ratio can easily be knocked out of balance – see below.A therapeutic dose of zinc may be much higher than the recommended daily amount – but very high levels should be considered for short-term use only. For example, one study looking at how much zinc reduced symptoms of the common cold used 46mg on waking and then 23g every 2 hours until bedtime.20 This was successful in that it halved the length of cold symptoms compared to the group not taking zinc supplements, but this high dose would not be recommended once the symptoms had gone.In terms of which form of zinc to choose, there are a number of different types. The study above used zinc gluconate, which has been shown to be well absorbed, as is zinc citrate. Zinc methionine is also a useful form, as the amino acid the zinc is bound to helps with absorption in the gut. Zinc picolinate fared best in one human trial that compared different forms on the same people. Less useful are the poorly absorbed zinc carbonate and zinc oxide.21-24Additionally, have a look at the full list of ingredients (not just the list of active ingredients) and check to make sure there are no unnecessary fillers, sweeteners and colourings. There’s no real need for there to be any other ingredient in a zinc capsule, unless it’s a formula combining a number of nutrients.Zinc supplements should generally be taken with food to avoid nausea. Protein can help zinc absorption, but remember that the phytates in unsoaked grains can interfere with absorption. Supplemental iron should not be taken at the same time as a zinc supplement as it too can impede the absorption of the zinc.There is a level at which zinc can become toxic. Ingesting more than 200mg a day can result in abdominal pain, nausea, vomiting and diarrhoea, as well as headache, dizziness, lethargy, irritability and anaemia.25 Excessive zinc intake over an extended period can impact on copper levels, iron function, red blood cell size and white blood cell levels, as well as levels of the digestive enzymes amylase and lipase. Accumulated zinc can also cause acute kidney injury.25 For these reasons, it can make more sense to get your zinc intake from zinc-rich foods as listed above and use supplementation only in times of illness.Zinc toxicity is not always due to excess supplementation. It can be caused by exposure to compounds in paints, dyes, rubber and pesticides. People with haemochromatosis often absorb more zinc and so may need avoid or minimise zinc supplementation.25<h3>Summary</h3>The body uses zinc for a multitude of physiological processes and it is particularly important to support the immune system, fertility and digestion. Oysters are by far the richest source of zinc, but you can also get good amounts from beef, crab, lobster and the dark meat of chicken.If you choose to supplement zinc either on its own or as part of a multivitamin and mineral formula, look for zinc picolinate, methionine, citrate or gluconate – or perhaps zinc carnosine if you are looking at gut health – and avoid taking very high levels (200mg a day or more) of zinc long term.

Why you need zinc - discover the impact of this powerful nutrient on key areas of your health. 

<a href="/directory/ingredients/digestive-enzymes" target="_blank">digestive enzymes</a>

<a href="/directory/ingredients/zinc" target="_blank">Zinc methionine</a>

<a href="/directory/ingredients/zinc" target="_blank">Zinc picolinate</a>

<a href="/directory/ingredients/zinc" target="_blank">Zinc gluconate</a>

<a href="/directory/ingredients/zinc" target="_blank">zinc citrate</a>

<a href="/directory/ingredients/bean-pod" target="_blank">Kidney beans</a>

<a href="/directory/ingredients/multivitamin" target="_blank">multivitamin</a>

<a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a>

<a href="/directory/ingredients/bean-pod" target="_blank">Baked beans</a>

<a href="/directory/ingredients/zinc" target="_blank">zinc oxide</a>

<a href="/directory/ingredients/methionine" target="_blank">methionine</a>

<a href="/directory/ingredients/vitamin-d" target="_blank">vitamin D</a>

<a href="/directory/ingredients/magnesium" target="_blank">magnesium</a>

<a href="/directory/ingredients/manganese" target="_blank">manganese</a>

<a href="/directory/ingredients/carnosine" target="_blank">carnosine</a>

<a href="/directory/ingredients/chromium" target="_blank">chromium</a>

<a href="/directory/ingredients/calcium" target="_blank">calcium</a>

<a href="/directory/ingredients/ip-6" target="_blank">phytate</a>

<a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a>

<a href="/directory/ingredients/amylase" target="_blank">amylase</a>

<a href="/directory/ingredients/copper" target="_blank">copper</a>

<a href="/directory/ingredients/lipase" target="_blank">lipase</a>

<a href="/directory/ingredients/marijuana" target="_blank">joint</a>

<a href="/directory/ingredients/zinc" target="_blank">Zinc</a> is one of those minerals that seems to be needed everywhere, for everything. It’s a natural anti-inflammatory, a key requirement for your immune system, necessary for gut, skin and <a href="/directory/ingredients/marijuana" target="_blank">joint</a> health and important for bone strength and balancing blood sugar. Zinc is incorporated in the enzymes used in detoxification and protection of body tissue, and is important for fertility, especially in males.Zinc deficiency can result in impaired immunity and increased vulnerability to colds, viruses and other infections. It can slow wound healing, affect our sense of smell and taste, and reduce appetite. Low zinc levels can also reduce the absorption of <a href="/directory/ingredients/iron" target="_blank">iron</a> from food, increasing feelings of lethargy and tiredness. Low zinc can also contribute to hair, skin and nail conditions, nerve damage and diarrhoea. Zinc deficiency often doesn’t show up in blood tests, so diagnosis is usually made when someone is showing these symptoms.1Let’s take a look at some key areas where zinc levels can have a key impact on our health.<h3>Immune function</h3>Zinc is involved in the immune system every step of the way. It is needed for immune cell formation, differentiation (the development of cells into different forms with different specialisations), function and activation. It also helps the immune system respond to bacteria, viruses and parasites.2This means that, for the immune system to perform well, it needs an optimal amount of zinc, especially when it is active in defending against infection.Zinc has been well studied in the laboratory for its anti-viral effects, and there have been a number of successful human trials too.3 Some of these have found that zinc shortens the duration of common cold and flu symptoms.4,5 Others have also explored the beneficial impact of zinc supplements on viral warts and of using zinc topically on warts and cold sores. Lower zinc levels have been shown to correlate with higher rates of urinary tract infections in both women and children, and further studies point to the relationship between reduced zinc and susceptibility to many other kinds of bacterial infection, from E. coli to pneumonia.6<h3>Skin, hair and nails</h3>As well as being involved in all the various stages of immune cell development, zinc is also required for the development, function and growth of connective tissue, which includes skin, bones, hair and nails. Zinc is important for the health of all of these and you will commonly find zinc as part of hair, skin and nail supplements, as well as supplements supporting bone strength. In addition, zinc is needed for a healthy thyroid gland. Common symptoms of an underactive thyroid gland include dry skin and brittle hair and nails.In studies, zinc supplementation has been found to be beneficial for acne and eczema (atopic dermatitis). People with alopecia areata are often low in zinc and supplementation has been found to be beneficial for some.7,8<h3>Bone density</h3>When considering nutrition for bone strength, we often think of <a href="/directory/ingredients/calcium" target="_blank">calcium</a> and <a href="/directory/ingredients/vitamin-d" target="_blank">vitamin D</a>. Various other minerals are just as important, however, and one of those is zinc. In fact, over 85% of the body’s zinc can be found in the skeletal system. A study of nearly 3000 adults over the age of 40 found that that those with higher zinc intake in their food and higher blood serum levels of zinc had better measures of bone density and fewer fractures.9After reviewing five studies of zinc supplementation and bone health, one group of scientists concluded that, “Zinc supplementation (40-50 g/day) could have beneficial effects on bone health in terms of maintaining bone mineral density and faster healing in the event of fractures, with even better results in situations of reduced intake zinc through food.”10<h3>Gut health</h3>Zinc’s ability to calm inflammation is useful in many situations, but perhaps most especially for gut health. Inflammation in the gut can impact not only digestion, but also general immune function and inflammation throughout the body.One of the impacts of inflammation in the intestines is gut permeability, where the intestinal lining can no longer act as a viable filter. Usually, the tight junctions between cells lining the intestine mean that only fully-digested nutrients are allowed into the bloodstream and therefore into the tissues and organs that comprise the human body. When these tight junctions are compromised, undigested particles, infectious bacteria, toxins and allergens can more easily get in and cause problems.One study gave healthy volunteers a 5-day dose of indomethacin, a non-steroidal anti-inflammatory drug (NSAID) used for arthritis and other joint problems. Half the people in the study were also given 75mg zinc <a href="/directory/ingredients/carnosine" target="_blank">carnosine</a> (37.5mg twice a day). Those not taking the zinc had a threefold increase in gut permeability, while those who had the zinc supplements had no significant increase in gut permeability.11<a href="/directory/ingredients/zinc" target="_blank">Zinc gluconate</a> supplements were shown in another study to improve clinical outcomes for people with ulcerative colitis.12<h3>Blood sugar and diabetes</h3>We need zinc to make insulin, the hormone that directs blood sugar into the cells to be converted to energy, or elsewhere for storage. Insulin is released when we eat sugar and other carbohydrates, and binds to insulin receptors on the surface of cells to allow the sugar in. Type 2 diabetes occurs when these receptors stop working properly, a state known as insulin resistance, in which cells are no longer sensitive to insulin’s signals. Insulin levels remain high, promoting inflammation, increasing blood glucose levels and potentially, further along the line, leading to issues with producing enough insulin.In prediabetes, there is usually some insulin resistance beginning. In this situation, it is more important than ever to support insulin pathways, and zinc is key to this, alongside <a href="/directory/ingredients/chromium" target="_blank">chromium</a>, <a href="/directory/ingredients/magnesium" target="_blank">magnesium</a> and <a href="/directory/ingredients/manganese" target="_blank">manganese</a>. In fact, prediabetics with higher zinc levels seem to have lower levels of insulin resistance. This is unsurprising as zinc helps insulin bind to insulin receptors.13A 2020 study, in which researchers reviewed and analysed all the relevant, reliable studies they could find, showed that both low doses of zinc (less than 25mg a day) and high doses (more than 25mg a day) were beneficial for insulin resistance. Low doses significantly improved fasting blood glucose levels, while high doses reduced HbA1c levels (a marker for prediabetes and type 2 diabetes) – all of which are risk factors for type 2 diabetes.14<h3>Fertility</h3>Zinc is essential for both male and female fertility. In terms of male fertility, zinc plays a number of important roles and can be found in really high concentrations in the testes, prostate and seminal fluid. Its anti-inflammatory, antibacterial and <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> properties help protect both the sperm and the reproductive organs themselves. Zinc deficiency has been associated with poor development of both. In addition, zinc is required for testosterone production and low zinc levels can reduce production of this important sex hormone.There are countless studies showing correlations between zinc levels and sperm count, morphology (shape of sperm) and motility. Trials have shown zinc supplementation to improve sperm quality, including motility, as well as improved conception and pregnancy outcomes.15 It takes about 3 months to make sperm, so supplementation may be wise for at least 3 months before trying to conceive.Zinc is also important for the maturation of eggs in the ovaries, and crucial to the process of egg fertilisation. Zinc is then needed for many stages of the development of the embryo and foetus, as well as the placenta.16 So there is an argument for both partners to optimise zinc levels prior to conception and for women to continue supplementing during pregnancy.<h3>Recommended daily intake of zinc</h3>The UK recommended daily intake values for zinc are:17AGE	AND RECOMMENDED DAILY INTAKE<ul><li>Under 1	4.5mg</li><li>1-3	5mg</li><li>4-6	6.5mg</li><li>7-10	7mg</li><li>Males 11-14	9mg</li><li>Males 15+	9.5mg</li><li>Females 11-14	9mg</li><li>Females 15+	7mg</li></ul><h3>Top Food Sources of Zinc </h3><ul><li>Oysters 74mg/3oz serving </li><li>Beef 7mg/3oz serving </li><li>Crab 6.5mg/3oz serving </li><li>Lobster 3.4mg/3oz serving</li><li>Pork chop 2.9mg/3oz serving </li><li><a href="/directory/ingredients/bean-pod" target="_blank">Baked beans</a> 2.9mg/serving (1/2 cup)</li><li>Chicken dark meat 2.4mg /3oz serving</li><li>Dried <a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a> seeds 2.2mg/1oz serving</li><li>Dry roasted cashews 1.6mg/1oz serving</li><li>Chickpeas 1.3mg/serving (1/2 cup) </li><li>Dry roasted almonds (0.9mg/1oz serving</li><li><a href="/directory/ingredients/bean-pod" target="_blank">Kidney beans</a> 0.9mg/serving (1/2 cup) </li><li>Chicken white meat 0.9mg/serving (half breast, skin removed)18</li></ul><h3>Do we need to supplement with zinc?</h3>Most people in the UK either achieve the recommended daily amount of zinc through diet or are just below it. While this may be enough (or almost enough) for someone who is robustly healthy, it may be worth considering supplements for optimal health, to strengthen the immune system or to support the body when its zinc requirements may be greater than usual. Anyone relying on vegan sources of zinc should be aware that phytates in grain/seed-based foods can reduce zinc absorption because of how they bind to minerals like zinc.19 Soaking nuts, seeds, grains and pulses can reduce the <a href="/directory/ingredients/ip-6" target="_blank">phytate</a> content and free the zinc to make it more bioavailable.When looking for a zinc supplement, the main things to scan the label for are how much is in there, what form is it in, and what else is in there.Zinc supplements usually contain anything from 5mg to 50mg. How much you take, and for how long, depends on your reason for supplementing. Consult a nutritional therapist if you are at all unsure. This is particularly important as the body’s zinc-to-<a href="/directory/ingredients/copper" target="_blank">copper</a> ratio can easily be knocked out of balance – see below.A therapeutic dose of zinc may be much higher than the recommended daily amount – but very high levels should be considered for short-term use only. For example, one study looking at how much zinc reduced symptoms of the common cold used 46mg on waking and then 23g every 2 hours until bedtime.20 This was successful in that it halved the length of cold symptoms compared to the group not taking zinc supplements, but this high dose would not be recommended once the symptoms had gone.In terms of which form of zinc to choose, there are a number of different types. The study above used zinc gluconate, which has been shown to be well absorbed, as is <a href="/directory/ingredients/zinc" target="_blank">zinc citrate</a>. <a href="/directory/ingredients/zinc" target="_blank">Zinc methionine</a> is also a useful form, as the amino acid the zinc is bound to helps with absorption in the gut. <a href="/directory/ingredients/zinc" target="_blank">Zinc picolinate</a> fared best in one human trial that compared different forms on the <a href="/directory/ingredients/same" target="_blank">same</a> people. Less useful are the poorly absorbed zinc carbonate and <a href="/directory/ingredients/zinc" target="_blank">zinc oxide</a>.21-24Additionally, have a look at the full list of ingredients (not just the list of active ingredients) and check to make sure there are no unnecessary fillers, sweeteners and colourings. There’s no real need for there to be any other ingredient in a zinc capsule, unless it’s a formula combining a number of nutrients.Zinc supplements should generally be taken with food to avoid nausea. Protein can help zinc absorption, but remember that the phytates in unsoaked grains can interfere with absorption. Supplemental iron should not be taken at the same time as a zinc supplement as it too can impede the absorption of the zinc.There is a level at which zinc can become toxic. Ingesting more than 200mg a day can result in abdominal pain, nausea, vomiting and diarrhoea, as well as headache, dizziness, lethargy, irritability and anaemia.25 Excessive zinc intake over an extended period can impact on copper levels, iron function, red blood cell size and white blood cell levels, as well as levels of the <a href="/directory/ingredients/digestive-enzymes" target="_blank">digestive enzymes</a> <a href="/directory/ingredients/amylase" target="_blank">amylase</a> and <a href="/directory/ingredients/lipase" target="_blank">lipase</a>. Accumulated zinc can also cause acute kidney injury.25 For these reasons, it can make more sense to get your zinc intake from zinc-rich foods as listed above and use supplementation only in times of illness.Zinc toxicity is not always due to excess supplementation. It can be caused by exposure to compounds in paints, dyes, rubber and pesticides. People with haemochromatosis often absorb more zinc and so may need avoid or minimise zinc supplementation.25<h3>Summary</h3>The body uses zinc for a multitude of physiological processes and it is particularly important to support the immune system, fertility and digestion. Oysters are by far the richest source of zinc, but you can also get good amounts from beef, crab, lobster and the dark meat of chicken.If you choose to supplement zinc either on its own or as part of a <a href="/directory/ingredients/multivitamin" target="_blank">multivitamin</a> and mineral formula, look for zinc picolinate, <a href="/directory/ingredients/methionine" target="_blank">methionine</a>, citrate or gluconate – or perhaps zinc carnosine if you are looking at gut health – and avoid taking very high levels (200mg a day or more) of zinc long term.

How Does Zinc Benefit Health?

I am a registered and accredited Nutritional Therapist and Clinical Lecturer based in Greater London with over 6 years of clinical experience in supporting clients on their journey to optimal health and wellbeing. 

I graduated from the College of Naturopathic Medicine in London, a well-known college accredited to the Nutritional Therapy Council.  The 3 year in-depth study focused on detailed understanding of holistic approaches that Naturopathic Nutrition offers in management of personal health and wellbeing. 
 
As a practitioner, lecturer and a mentor I am a member of the Association of Naturopathic Practitioners (ANP), General Naturopathic Council (GNC), British Association for Applied Nutrition and Nutritional Therapy (BANT) and on a register of the Complementary and Natural Healthcare Council (CNHC).  


I believe there is no such thing as ‘one size fits all’ approach as we are all uniquely individual, with our own set of genes, microbiome and environmental and lifestyle differences. As a Nutritional Therapist I believe in applying naturopathic as well as functional medicine principles in my consultation considering the person as a whole with main focus on:
 
- investigating underlying root causes of your conditions and symptoms.
- helping you to re-address any imbalances and deficiencies in the body
- supporting you to optimise your health and wellbeing
- developing individualised tailor made nutritional & lifestyle support plans 
- providing you with an ongoing support to implement suggested personalised programs in managable steps, that fit with your preferences and lifestyle. 

As part of the ongoing support I also provide practical bite sized tips including recipes, links to further information sources, shopping lists and meal sample plans to help YOU on YOUR daily health journey.


Having gone through my own health & nutrition journey experiencing a wide range of digestive issues, food sensitivities and impaired immunity & detoxification I formulated and worked on a variety of nutritional approaches, plans and actions to optimise my own health and wellbeing. 

This has led me to focus on these specialised areas where I can help and support you in optimising your health & wellbeing. My aim is to inspire, educate, coach and equip YOU with knowledge and understanding to enable YOU to make informed decisions about your nutritional and lifestyle choices. 

I can provide you with Nutritional, wellbeing support and guidance if you are experiencing symptoms related to: 
- Digestive discomfort 
- Food intolerances & sensitivities 
- Toxic build up and Poor Detoxification
- Low Energy and Cravings
- High Stress and Work life imbalance
- Poor or disrupted Sleep
- Poor Memory & concentration

My experience and professional training also equips me to provide support with personalised diagnostic testing recommendations (such as Food Sensitivity Testing, Genetic Testing, Stool and Microbiome Testing, Vitamin D testing amongst others) as well as test results interpretation and individual tailor made guidance on day to day implementation. 


Nutritional Therapist

Mays is a qualified Nutritional Therapist & Nutritionist graduating from her CNM diploma in naturopathy and UCL for her Masters in Clinical and Public Health nutrition, both with distinction.

Mays specialises in naturopathic healing with the important inclusion of a functional medecine perspective. Mays loves to help individuals find their inner health with personalised diet and lifestyle plans, incorporating the latest clinical research, lab & genetic testing and of course beautifully healthy food. 

Check out her insta @healthymays to see some of her creations. Her clinic is currently based in London and Ibiza but she sees clients all over the world virtually.

Mays's other passion lies in yoga and holistic healing. Mays has been teaching & studying yoga for the last 9 years, spending years travelling & learning deep spiritual practises from enlightening masters around the world. As well as teaching ashtanga, rocket, vinyasa & yin yoga styles, Mays is also a reiki master & offers deep yoga nidra meditation & pranayama breathwork teachings. Mays loves hosting transformational wellness & yoga retreats globally around the world.

Mays works to heal clients with any form of gut issues.
She also helps with stress, anxiety, insomnia and often works with stressed out corporate individuals.
Mays also helps with weight management and gets fantastic results from her clients working to balance hormones, de-stress and improve gut function simultaneously. A lot of Mays's clients come to her with perimenopause issues so she works a lot with balancing female hormones and also thyroid issues that once balanced both help with weight loss and other chronic issues like stress, adrenal fatigue and gut health - everything is interlinked.
Mays is also an expert in deep cleansing and liver detoxification running online detox programmes and detox retreats.
Mays is also a qualified yoga, breathwork and meditation teacher and a reiki master and uses holistic healing as part of her practise. 
Mays loves hosting transformational wellness retreats globally that are yoga and nutrition focused and has 2 coming up in Ibiza this May and September 2022 - more details here:
https://www.healthymays.com/ibizayogaretreats

As a nutritional therapist, Mays will seek to identify and address the underlying cause of your health issue, using functional medecine tools where necessary and focusing on treating the whole person to support each client towards wellbeing – whether physical, mental or emotional. This is achieved by assessing any imbalances, intolerances, deficiencies or excesses that an individual may have and then working to address these needs by suggesting manageable strategies and solutions to establish health and wellness.

Mays works using the principles of Functional Medecine as the root of her practise alongside naturopathy which emphasises the healing powers of nature and the bodies intrinsic ability to heal and maintain itself holistically.  She believes in the use of natural remedies such as herbs, supplements and foods rather than synthetic drugs and surgery in order to help her clients heal.

Digestive issues can really interfere with your day-to-day lives.  Whilst the root causes can be complex improvements can be made in a relatively short period through a focused nutritional plan that includes dietary changes and supplements.  Thyroid function, female hormones and cholesterol can all be greatly improved by optimising digestive function also.  Our body operates through a fascinating web of messages and internal systems that are all linked.  Bearing this in mind when creating nutrition plans is the key to success.
Perimenopause and menopause and now firmly recognised as times when women may suffer symptoms related to hormone fluctuations.  Much is known about how fluctuating hormones affect our well-being.  Whether HRT is being taken or not, the benefits of nutritional interventions around this time are huge positively influencing weight, mental health, bone health, sleep and ageing. 

I'm very much of the mindset to coach and educate people who come to see me.  My aim is to give you the knowledge and the tools to manage your symptoms independently and improve your overall feeling of wellbeing.

I strongly believe in the power of nutritional therapy to manage chronic symptoms.  Through changes in our diets and through empowering ourselves with education around health,  we can manifest improvements in our feelings of well-being.    We are all completely unique and so our circumstances must be looked at through this lens.  Nutritional Therapy does just that and with evidence to back it up too, it's a  fantastic tool in our wellbeing armour. 

Nutrition for Cholesterol

Supplement PEA

I’m Alison Peacham, a registered nutritional therapist & health coach with over 12 years of professional experience. I specialise in women and children’s nutrition, helping them to eat well, live well and transform their health for the better.

Lack of energy, chronic stress, bloating and indigestion, aching joints, hormonal problems, sleep issues, allergies, stubborn weight gain, low immunity, moody or ‘fussy eater’ children……sound familiar?

As a nutritional therapist I CAN help by using laboratory testing and identifying root causes of any health issues. I will work with you to create a tailored plan that includes best foods for your body, a supplement programme and lifestyle recommendations.

Clients tell me changing their diet has been a life-changing experience, that taking back control and making even small changes has made a massive difference. I have also experienced the power of nutrition first-hand and a transformation in my own health. After being diagnosed with breast cancer in my 30’s, I started to seriously investigate food and its links to and effects on health. This experience was a catalyst for a career change from primary education to qualified nutritionist, studying at the world-renowned Institute for Optimum Nutrition (ION).  I currently run 1:1 and group programmes for women and children across the UK, I am a clinical supervisor for undergraduate nutrition students at ION, and I lecture on child health.

I held the role of a senior academic at ION for over eleven years. During this time I also ran the Children’s Specialist Clinic at ION and I worked with hundreds of children and their families and spoke at conferences on children’s health. If your child has a health concern, please get in touch.

I can guide you towards your health goals and arm you with the knowledge, tools and motivation to help you transform the health of you and your family. I look forward to working with you.


 I specialise in women and children’s nutrition, helping them to eat well, live well and transform their health for the better.

My approach is to work closely with you to identify and understand where imbalances lie in your health, diet and lifestyle. I will ask you to complete a comprehensive health and nutrition questionnaire, which will help me to consider your symptoms, medical history, and family history. This information is key to getting to the root of the problem. We will work together to identify your issues and goals and create your Health Optimisation Plan. Once you start this exciting journey I will always be available to ask questions and provide guidance and support.

Children with gut issues

Magnesium for children

Are you concerned about eating GMO foods (genetically modified organisms) and wonder how to exclude them from your diet? Good nutrition plays a key role in supporting overall health. Our expert articles provide useful insights and advice on how to ensure you are eating essential nutrients in a healthy, balanced diet. Read the articles and browse non-GMO products to find out which foods and supplements are most suited to your individual health needs.

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MyKind Organics, Extra Strength Turmeric, Inflammatory Response, 120

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5-HTP, 100 mg

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Acai Liquid Concentrate

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Source of Life, Animal Parade, Omega 369 Junior

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How Does Zinc Benefit Health?