hi again, ok that's a bit of a toughie, because you will need to increase nutrient-dense dietary sources of iron and zinc, meanwhile your digestive tract and immune system are sensitive. i suspect that improving your zinc status a LOT will make a difference to both your immune and GI health, given some time and care.
note however, that you can overdo zinc, with consequences for copper status! and, if you take zinc on an empty stomach, it can make you feel sick to your stomach. when i first tested my own zinc levels, i was at 50 :S really bad. the doc said take 100mg per day for a month, but i didn't do it - when i went back and reported that i couldn't take the zinc, she said well, take 50 in the morning and 50 at night then. since then i've taken no more than 50mg of zinc at one time, and i am careful to always take it with food. on an empty stomach, it's still trouble. i also learned over time to choose a supplement product that blended copper with the zinc (50mg cu with 2mg zinc).
so, some food links to start. one dish that is a good balance of zinc and iron is this oyster (for zinc mainly) and clam (richer in iron) chowder:http://www.whfoods.com/genpage.php?tname=recipe&dbid=32
i wonder if even the broth of a dish like that could help you out in the immediate term. i currently have a can of smoked oysters and another of clams in the cupboard, waiting to make a version of that chowder, but am still working my way up to seafood.. slowly. various childhood experiences turned me off shellfish for the last few decades. game to keep trying though :S ! i could always handle shrimp, barely, except for right after that one marine biology class, and i ate scallops for the first time a few yrs ago, then ate the first two oysters of my life at a restaurant at the end of last month. oyster verdict: not a fan of raw off the shell, but still game to try the canned beasties :S
more food info:
(note that this 'top ten' list is not presented by order of zinc content per 100g... oysters and beefhttp://www.whfoods.com/genpage.php?tnam ... #foodchart
iron: http://www.healthaliciousness.com/artic ... f-iron.phphttp://www.whfoods.com/genpage.php?tnam ... #foodchart
so just looking at the top of that last list, with spinach, go for organic whenever possible - you can do the juicing thing, or blend it into a soup (the recipe is posted elsewhere here) or boil no more than 1 min if baking it into a spinakopita or another dish. blend with a clean, high vit C source such as organic red pepper.
vit c: http://www.whfoods.com/genpage.php?tnam ... #foodchart
note in particular here, that may of these high potency zinc and iron foods are also great in other departments.
spinach has lots of magnesium and copperhttp://www.whfoods.com/genpage.php?tnam ... nalprofile
pumpkin seeds, in addition to zinc, also contain magnesium and copper (but are higher in phosphorus so don't go crazy on em!)http://www.whfoods.com/genpage.php?tnam ... nalprofile
both oysters and grass fed beef are good sources of for zinc, and also contain b12.
i have to move on to other things now, but will just finish off by saying that there's research i've posted elsewhere on the forum detailing the benefits of zinc for digestive health. so if the idea of meat puts you off in the short term, it's possible you might be able to get there in time