What is the best way to get antioxidants into your diet?

Perhaps one of the greatest battles in the health-disease continuum is that between free radicals and antioxidants.

A free radical is a molecule that carries a single positive charge. Free radicals are what cause a car's body to rust. In the human body, these same free radicals cause tissue damage and aging. And that single positive charge gets passed dominolike through each molecule the free radical contacts in the body.

Cigarette smoking, stress, chemical exposure, injuries and sun exposure are all sources of free radicals.

Antioxidants neutralize that single positive charge, halting the “domino fall” of tissue damage. Vitamin C, vitamin, E, selenium, bioflavonoids and polyphenols are all examples of antioxidants.
In general, the more antioxidants you have in your body, the healthier you are. A large British study in 2008 found that people with high blood levels of vitamin C lived four years longer than those with low levels.

Not surprisingly, antioxidant supplements are big business, from vitamin C to whole foods-based products like fruit and vegetable juices and powders. But are these products effective and worth the price?

All products will generally contribute to better health, all other things considered. I take a supplement myself, even though I eat lots of antioxidant-rich foods.

Some powdered drinks provide a whopping 15,000 to 20,000 ORAC units, a measure of antioxidant capacity, for about $8 per serving, or 40 cents per 1,000 units. Can we do better with pure foods?

The U.S. Department of Agriculture lists ORAC values (oxygen radical absorbance capacity) for hundreds of foods. Wild blueberries provide about 6,500 ORAC units per 3.5 ounces. Frozen wild blueberries cost $4 about per pound, making the cost per 1,000 units about 13 cents, or one-third the cost of the supplement.

The ORAC values of dark chocolate and fresh cherries are a real treat. Chocolate-covered dried cherries at a local health food store are $16.99 per pound. Their ORAC value per 3.5 ounces is about 12,000, making the cost per 1,000 units just more than 30 cents. This is more than frozen blueberries, but it's cheaper than the supplement powder. And, it puts a smile on your face to think about taking your medicine.

I'm not suggesting that we all live on dark chocolate and fruit, but a variety of fresh fruits and vegetables, plus healthy fats and proteins, are crucial to good health.

Berries, artichokes, black beans, tree nuts, artichokes, and culinary herbs and spices are loaded with life-extending antioxidants. Load your diet with them, and you will enjoy optimal health and reduce your need for expensive supplements.



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Foods that Prevent Cancer

We all know that what we eat can help us prevent certain illnesses. We see on television all the time about people who are ill because of their diet. Well, maybe we should say lack of a diet.

These people tend to be at risk of disease because they don't have the right things to eat. When people think of health and prevention, I think some of them think about pills and their doctor.

To some people, they think these are the only tools they have. That isn't true. In fact, there are more important tools for you to use.Our diet is important not just for our appearance.
A good diet will decrease your chance of getting cancer and other diseases. I know that it is hard to believe that just what we eat can play
such a big role, but it does.

Think of it like this. As the old saying goes, you are what you eat. That is true. Your body needs many things to survive. Over the long term you realize that diet is more important than ever before. I probably just like you have known many people who have had cancer. Also, we see on television all the time famous people getting cancer. A lot of these people don't smoke. They don't do drugs, rarely drink alcohol.
Why are they getting cancer? I'm sure some of it has to do with genetics and some of it has to do with pollution. While up to 1/3 of it, is due to diet.

That's right, they get cancer because what they eat. Perhaps it could be said better by saying, what they don't eat. Let's talk about some of the foods you should eat to prevent cancer and other illness. This is an important article, so I would bookmark it and come back when you have any questions.

Apples
It was once said, an apple a day will keep the doctor away. This is true. These are loaded with vitamins A and C. They also help lower cholesterol and they lower your chance of getting cancer.

Broccoli
Just because a former president didn't eat his, doesn't mean you should avoid yours. Actually, this is one of my favorite veggies. One serving has 97% of your vitamin C for the day. Also, it is a good source of calcium.

Oranges
Not only do these babies taste good, but they are good for you as well.
They do help in preventing colds and flues. They also help prevent many forms of cancer. They are one of my favorite fruits.

Onions
Half an onion a day will lower your cholesterol. Also, if you ever notice how you tear up when you cut an onion. They are good for people with asthma or other breathing problems. They open up the head so to speak. Also they fight cancer such as stomach cancer. You might not know it, but onions were once believed to be sent from god. They were believed to make people live longer and healthier. One thing you might not know is, onions reduce your risk of heart attacks and strokes. Maybe there is some truth to all of that god stuff after all.

Carrots
Carrots have beta carotene which has been known for a long time to fight cancer. Remember when you were a kid and were told to eat your carrots or you will go blind? Well, that isn't true, but they are good for the eyes.
Salmon. Out of all the fatty fish, this one is best for you. It contains omega-3 fat, which is very good for your heart. People who eat salmon at least once per week are said to have a 50% lower chance of heart attack.

Beans
You know these little devils. I used to eat them the night before going to school so I could fart all day long. Not only are these good for prostate cancer, but they also are a good source of fiber.
Seaweed. No, I don't mean a joint that you smoke while at sea. I mean the stuff that comes from the ocean. This is loaded with iodine and other things. It has calcium, magnesium, and iron. This is very good for fighting cancer.
Lemons. All you have to do is go to the supermarket and see how many lemon flavored cold remedies there are to see the potential of this citrus fruit.

Lemons
are a great way to prevent a cold, the punch of vitamin C will keep you healthy. It is also good for sore throats.

Garlic
What doesn't this stuff do? Well, while it might not be a cure all like once believed. It does prevent almost everything under the sun. From heart disease to cancer, this is great stuff. I suggest that you study up on garlic so that you understand all of the good things it does. It would take an article the length of a book to go into great detail.

There you have it. Though I'm sure you are some what surprised, I'm sure that you will be able to absorb all the info in this article. If you can't, just bookmark it and read where you left off.



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Natural Ways to Prepare for Flu and Cold Season

Fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue all mean that Flu season is upon us. People are preparing to gather the items they can use to help stave off the flu and colds. A natural approach to prepare for the flu season can be beneficial.

The first thing you should do if you have or are trying to prevent a cold or flu is to increase your intake of vitamin C. This vitamin has many health benefits and acts as an antioxidant. If you do not take vitamins, now is a good time to get a supplement. This is one of the best natural ways to prepare for the season.

Get a diffuser and use antiviral essential oils. Not only does it smell good, it helps protect and heal. Some of the antiviral oils include lavender, clove bud, oregano, thyme, cinnamon. If you have caught the cold or flu, menthol, peppermint, and eucalyptus oils can help relieve symptoms of congestion.

There have been several studies that have concluded that eating a cup of low-fat yogurt daily can reduce your susceptibility to colds by 25 percent. Researchers think the beneficial bacteria in yogurt may stimulate production of immune system substances that fight disease. Phytochemicals which are plant and these natural chemicals in plants give the vitamins in food a boost. Eating lots of dark green, red, and yellow vegetables and fruits can be like wearing protective armor.

Try not to drink a lot of alcohol. It harms the liver, the body's primary filtering system, which means that germs of all kinds won't leave your body as fast. In addition alcohol dehydrates the body and takes more fluids from your system than it puts in.

Most important boosting your immune system is vital. The immune system is very complex but very simple to boost. Always drink plenty of water. This helps flush toxins and keeps your body hydrated. Get lots of rest and avoid stress whenever possible.

Stress depletes the immune system. Exercise helps build a strong immune system as well. These simple things can help build a stronger immune system which helps fight off colds and flu.

The best way to prevent cold and flu is simply washing your hands often. In addition try to avoid touching things in public places, like door handles. I am getting really good at not holding onto the banisters in public stairways and escalators. This spreads germs feverish and fast. So use common sense and wash your hands after you touch certain things that can be contaminated.

The cold and flu season doesn’t have to lay you out flat. There are a variety of things you can do to help protect you and your family.



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Vitamin C shown to prevent gout

Increasing daily vitamin C intake prevents gout, a new study finds. Gout is an arthritic condition caused by uric acid (monosodium urate) crystals deposited in joints. The study finds that consuming an average of 500 mg of vitamin C is associated with gout prevention.

The study, published in this month’s Archives of Internal Medicine, focused on the intake of vitamin C among 46,994 healthy men, and examined the effect on the development of gout. Every four years participants received a questionnaire that asked about vitamin C intake, over a period of twenty years (1986-2006). They were asked whether or not they received the vitamin through diet or supplements.

During the study period, 1,317 new cases of gout presented. Those who had a higher daily intake of vitamin C were at a consistently lower risk of developing the disease. The amount of vitamin C each man took directly correlated with his risk of developing gout. Those who consumed an average of 1,000-1,499 mg of vitamin C per day experienced a 34 percent lower chance of developing gout than those who didn’t, while those who consumed more than 1500 mg of vitamin C per day experienced a 45 percent lower chance of developing gout than those who didn’t.

Vitamin C is the common name for ascorbic acid, a water-soluble vitamin necessary to everyday diet. It is needed for tissue growth and repair, collagen formation and protein formation. It is also needed to heal wounds and has general maintenance functions. It is an antioxidant and has also been shown to boost the immune system. In doses over 2000 mg/day it may lead to upset stomach and diarrhea. It is essential to the diet as the body can’t produce it, but it is common in green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli and many others.

Gout is a form of arthritis caused by uric acid build-up in joints. It can cause sensations of pain, stiffness and swelling in joints, most commonly the big toe. Gout is more common in men than in women and can eventually cause damage to joints, tendons and other tissues. Hyperuricemia, or high content of uric acid in the blood, does not necessarily mean that one will develop gout. However, if pain presents in the big toe along with swelling and redness, it is a common sign of gout.


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Vitamin C fights cancer - study

Vitamin C or ascorbic acid may be used to slow or stop cancer growth and increase the odds for patients to survive, a new study published on Aug 11, 2009 in the Journal of Translational Medicine once again suggests.

The study led by C H Yeom at the Catholic University of Korea in Seoul Korea and colleagues demonstrated in mice that vitamin C has carcinostatic effects.

In their experiments, Yeom and colleagues applied high doses of vitamin C in mice after the animals received sarcoma S-180 cells intraperitoneally.

They found high dose concentration vitamin C increased the survival rate by 20 percent compared to the control.

The highest survival rate was found in the group of mice that continuously received 1.7X10(-4) mol vitamin C before and after the induction of cancer cells.

In the mice that had the highest survival rate, the researchers further found that vitamin C inhibited the expression of three angiogenesis-related genes that control production of bFGF, VEGF and MMP2 by 0.3 times, 7 times and 4 times respectively.

Based on the results from biopsy, gene expression studies, and wound healing analysis in vivo and in vitro, Yeom et al. concluded that vitamin C inhibits cancer growth through inhibition of angiogenesis.

Angiogenesis is a physiological process involving the growth of new blood vessels from pre-existing vessels, according to wikipedia. Cancer growth relies on blood vessels to obtain nutrients.

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Orange Juice useless in preventing common cold

Vitamin C is an essential nutrient that the human body, unlike other mammals, we cannot produce our own Vitamin C. Therefore, it is important to get your daily intake of this nutrient to help ward off sickness ... or is it?

Researchers Robert Douglas, from the Australian National University, and Harri Hemilä of the University of Helsinki, reviewed 23 past studies on vitamin C and the common cold conducted over the past 65 years. They were attempting to find out whether vitamin C could help in the prevention of a cold. The bad news is that vitamin C didn't seem to help.

However, vitamin C did reduce the severity and duration of colds slightly, but these researchers say the difference was so slight it ended up being pretty meaningless. More alarming are the negative effects of the natural sugar found in orange juice, a nectar often touted for its ability to cure colds. Orange juice is so high in sugar that diabetics going into a coma from life-threatening low sugar levels are given OJ as the first line of treatment.

It is easy to consume excessive amounts of sugar through orange juice due to the liquid form and high content present in fruits such as oranges. One of sugar's major drawbacks is that it raises the insulin level, which inhibits the release of growth hormones, which in turn depresses the immune system. In fact, due to a similar chemical structure, the sugar actually competes with vitamin C to enter cells. Therefore, the more sugar you ingest, the less vitamin C is absorbed.

Vitamin C is not worthless by any means, but preventing colds just isn't one of its benefits. It is an important building block for tissues throughout your body, including skin, tendons, ligaments and blood vessels.

If you suffer an injury, vitamin C is a vital part of the healing process. Vitamin C is also an antioxidant, which means it's believed to help prevent or minimize conditions that include cancer and heart disease and inflammatory conditions such as arthritis. So, even if it doesn't fight colds, you do need a certain amount of it daily for other aspects of your health.

So if orange juice is a poor choice, how do we fight the common cold and provide the vitamin C needed for overall health? The best approach is doing simple things such as washing your hands and eating a healthy diet of five fruits and vegetables, preferably the latter, as red peppers contain more than three times the vitamin C of oranges, and broccoli contains more than twice the amount.



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10 superfoods that can improve your life

These dietary dynamos fight everything from cholesterol to cancer, helping you live a longer, healthier life.

Not all foods were created equal -- some are so packed with vitamins, minerals, antioxidants, essential fatty acids and other beneficial substances that they've been deemed "superfoods." Superfoods have incredible health benefits, packing a powerful nutritional punch that helps protect against cancer and heart disease, lower cholesterol, protect the organs from toxins and improve digestive health. Some nutritionists even say superfoods can help you live longer.


Here are 10 superfoods that can supercharge your diet, including fruits, vegetables, dairy, legumes, grains and fish.


Açai: This exotic berry from the Amazon has been the subject of intense hype, but there's a good reason why it's so trendy. Named by famed nutritionist Dr. Nicholas Perricone as his No. 1 superfood and one of the most powerful foods in the world, açaí (ah-sigh-ee) contains a remarkable concentration of antioxidants, amino acids and essential fatty acids. It's considered one of nature's best offerings to combat premature aging thanks to its high monounsaturated oleic acid content. Oleic acid helps omega-3 fish oils penetrate cell membranes, making them more supple.


Yogurt: It's alive! Yogurt contains active cultures known as "friendly bacteria" that restore healthy balance in the digestive system. Among the most well-known cultures is Lactobacillus acidophilus, which passes through the stomach and populates the intestines, helping the body fight off infection. One cup contains 50 percent more calcium than the same size serving of milk, and it's also full of potassium, riboflavin, magnesium and phosphate.


Broccoli: This cruciferous vegetable is loaded with vitamin C, folic acid and carotenoids, which are packed with vitamin A and can protect your cells from the damage of free radicals, enhance immune system function and improve reproductive health. Just one serving (1 medium stalk) provides 175 percent of the recommended daily value of vitamin K, which helps build strong bones and plays an important role in blood clotting. Just half a cup of broccoli per day is also said to help prevent a number of cancers, particularly cancers of the lung, colon, rectum and stomach.


Lentils: Among the most nutritious legumes, lentils are a great source of cholesterol-lowering fiber and lean protein. They contain lots of iron and B vitamins and are very filling, yet low in calories. Folate and magnesium also contribute to heart heath and improve the flow of blood, oxygen and nutrients throughout the body.


Sweet potatoes: They'll satisfy your craving for starches but are far healthier than their white, nutritionally lacking cousins. Carotenoids, vitamin C, potassium and fiber are just a few of the benefits of eating this savory-sweet veggie, which is ranked among the highest vegetables on the nutrition scale. Sweet potatoes can help stabilize blood sugar, making them a great choice for diabetics, and are relatively low in calories.


Blueberries: Hidden within the juicy, deep blue-purple flesh of this tasty fruit is cancer-fighting ellagic acid, an antioxidant that has been proven in laboratory research to slow the growth of some cancerous tumors. Blueberry extracts have also been shown to have anti-inflammatory properties and help prevent infectious bacteria from clinging to the walls of the gut, bladder and urethra.


Wild salmon: Packed with omega-3 fats, wild salmon can help reduce the risk of sudden-death heart attacks and contains lots of vitamin D and selenium for healthy hair, skin, nails and bones. Wild salmon can be eaten with little fear of mercury or excess contaminants and is more nutritionally rich than farmed salmon. Wild salmon also has a smaller environmental impact. Consume two to four four-ounce servings a week for optimal benefits.


Goji berries: They've been called the most nutritionally dense food on Earth, and they taste something like salty raisins. Lycium barbarum, commonly known as goji berries, contain more vitamin C than oranges, more beta carotene than carrots and more iron than steak. The dried Himalayan fruit is also a great source of B vitamins and antioxidants and contains 15 amino acids. Goji has been used medicinally in China for centuries to improve blood circulation, strengthen the limbs, improve eyesight, protect the liver, increase libido and boost immune function.


Kale: A dark, leafy green in the same vegetable family as broccoli and Brussels sprouts, kale contains high amounts of beta carotene, iron and folate. It's also a low-calorie, low-carb source of protein that's packed with fiber, which improves digestive health and helps you feel full. A small cupful of cooked kale provides more than half the recommended daily allowance of vitamin C.


Barley: This low-glycemic grain is high in both soluble and insoluble fiber, which help the body metabolize fats and promote a healthy digestive tract, respectively. Eating hulled barley on a regular basis is said to lower blood cholesterol levels, protect against cancer and keep blood-sugar levels stable. Barley is rich in niacin, vitamin E, lignans and phytochemicals that function as antioxidants.



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Vitamin C May Boost Babies' Brain Health

New research shows that running low on vitamin C may hamper mental development in newborn babies.

In experiments on newborn guinea pigs, scientists discovered that animals with a moderate vitamin C deficiency had significantly worse spatial memory than guinea pigs fed a normal diet. What's more, the C-deficient animals had 30 percent fewer neurons (nerve cells) in the hippocampus (a region of the brain involved in forming, sorting, and storing memories).

About five to 10 percent of newborns in Western countries may suffer from vitamin C deficiency, the study's authors estimate. Since vitamin C deficiency may play a role in the development of learning disabilities, the authors add, it may be advisable for high-risk pregnant women to take a vitamin C supplement.

An antioxidant abundant in citrus fruits and juices, strawberries, tomatoes, and leafy greens, vitamin C has also been found to protect against gum disease and the common cold in research studies.



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The Health Benefits of KIMCHI

Kimchi is, as it were, on everyone's lips. The U.S. monthly Health recently selected the Korean national side dish as one of the five leading health foods in the world. Studies have shown that kimchi, which has plenty of lactic acid bacteria, is effective in preventing cancer as well as promoting digestion. Both the BBC and the Washington Post earlier reported that kimchi is effective in preventing bird flu. Kimchi is also said to be effective in losing weight, killing germs and strengthening the immune system.

There are more than 200 varieties of kimchi, and the same kind of kimchi can be different in taste and benefits depending on how far it is fermented. The Chosun Ilbo takes a look at the nutritional value according to variety and how far kimchi should be fermented to produce the greatest health benefits.


If you want to make the most out of kimchi, you should eat it when it is properly fermented. Some expert opinion has it that kimchi that has been fermented for several years is superior in preventing cancer and aging, but if it is pickled for too long, microbes destroy the nutritional value.

An experiment by Pusan National University's kimchi institute shows that properly fermented kimchi is best for curbing the growth of colon cancer cells (72 percent), followed by highly-fermented kimchi (53 percent) and unfermented kimchi (51 percent). Properly fermented kimchi has more lactic acid bacteria, some 10 times that of unfermented kimchi. The amount of lactic acid bacteria and vitamins is at its highest when kimchi is two to three weeks old, which is also the time when it tastes best. After that, it gradually declines.

Fried kimchi and kimchi stew have less nutritional value since the process destroys lactic acid bacteria and vitamin C, which are vulnerable to heat. Dr. Yang Si-young with Doosan Food BG's kimchi institute, however, says studies show that even dead bacteria provide health benefits, so it cannot be said that kimchi stew has no benefits at all.


◆ Different Varieties, Different Benefits

Kimchi made with hot peppers is a leading diet food. The capsaicin in hot peppers dissolves fat, and thus eating kimchi helps lose weight. But a recent study shows that white kimchi, which does not contain hot pepper, also prevents obesity. Conducted by a research team at Pusan National University, it shows that the garlic and ginger in white kimchi also produce fat-dissolving effects that are as strong as those generated by capsaicin.

Leaf mustard kimchi and green onion kimchi are rich in chlorophyll and diallyl sulfides, which have superb anti-cancer and anti-aging effects. "Pickled radish kimchi and sliced white radish kimchi promote digestion thanks to diastase, a digestive enzyme that is plentiful in radish," says Park Chae-rin, a research director with Pulmuone’s Kimchi Field Museum. "Watery plain kimchi made of radish is very good at pr


◆ Less Salt, More Benefits

One drawback is that you need plenty of salt for pickling. For every 60 grams of kimchi during a meal, you consume 3-4 grams of salt or a total of 9-12 grams of salt a day. Thus eating kimchi can make you consume more salt than the WHO's current wisdom recommends, which is 10 grams a day. Salty food supposedly increases the risk of gastritis, gastric ulcers and hypertension. It is therefore best to eat kimchi made with the minimum of salt needed to stop it from rotting, while patients with high blood pressure should reduce their kimchi intake.



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Go BANANAS

This is a promise. After you finish reading this piece, you will never again look down on the humble banana.


Ladies and Gentlemen, I present to you one of nature’s most wonderful and inexpensive little gift to us. It comes all packed, doesn’t need any washing or cutting and is ready to eat. It is full of nutrition and is the perfect snack. I have grown up on it, thanks to the frequent care talks from my parents. “It is nature’s own convenience food,” they used to tell us and claim that, “It stores solar energy.” Finally, they would conclude by saying, “Eat it.” So every single breakfast was topped off with a banana, a wonderful fruit with great health benefits which our parents, the monkeys and I seemed to know about. That was then.


- Two small bananas contain the same amount of fibre as a slice of whole wheat bread?
- Bananas can also help in alleviating blood pressure?
- Bananas indirectly help in lowering blood cholesterol.
- Bananas also contain vitamin C, are a good source of vitamin A and B6 too.


Here’s how, Bananas are a powerhouse of potassium. Research has shown that potassium plays a role in controlling blood pressure. This mineral is also beneficial in eliminating poisonous waste from the kidneys. It is rich in magnesium, which promotes absorption and metabolism of calcium.

Two small bananas provide about as much fibre as a slice of whole wheat bread. But unlike bread, bananas contain a significant amount of soluble fibre and as shown in studies conducted at the University of Minnesota, diets rich in fruits, vegetables and legumes help lower blood cholesterol and soluble fibre has earned credit for doing this job.


BANANAS FOR TASTE

All this apart, I love the taste of the banana when it is about to burst with ripeness,and that is why when it comes to fruits, I always pick a banana over some fruit. I also enjoy it chopped in my salad or made crunchy with peanuts. Try making a simply scrumptious dessert by sautéing sliced bananas in orange juice and adding a pinch of nutmeg or cinnamon. Try baking banana pieces after tossing with lime juice and honey and let them bake till almost tender and you’ll understand why bananas are worth going bananas over.


SPORTSMEN LIKE BANANAS!

Bananas release energy slowly, thus helping to build endurance and stamina, which is very important when it comes to sports.


PREGNANCY

Pregnant mothers need increased energy and nutrient levels. Demands for vitamin C and folate increase during pregnancy and bananas prove to be an excellent source of both. They are also easily digestible and are a convenient snack, particularly helpful at times when problems like nausea make regular eating a problem.

OLD AGE

Bananas are also a particularly useful food in old age as they can be easily peeled, are easy to eat, rich in vitamin C B6 and folate, and provide fibre and resistant starch. They also help prevent constipation, an increasing problem with advancing years.



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The Natural Color of a Food Can Be a Reliable Indicator of the Nutrients it Supplies

You're shopping at the food market, wondering and trying to put together a healthy diet for a week, which requires you to divine just what you'll be in the mood for a couple of days from now. The beets look good. There's a special on lamb chops. And the strawberries are calling your name and telling you we are benefits of vitamin C. Exactly how much, and of what, do you need to buy--and eventually consume--to meet your nutrient requirements?

Start with vitamin D, the sunshine vitamin. The evidence is amassing that we need it not just for strong bones but for durable minds, healthy hearts, and to ward off many types of cancer. But where do we get it (besides sunshine)? And (this is the big question) exactly how are we supposed to know what the recommended daily allowance--expressed by the government and nutritionists in international units, anywhere from 200 to 600 of them--looks like in terms of actual food? And that's just one of 13 vitamins, 14 minerals, several types of fiber, and countless antioxidants and phytochemicals that help maintain health. How do you balance all of those needs in real food?

The foods you eat every day--fruits and veggies, meats and meat substitutes, dairy products and bread--all contain vital nutrients and vitamin C benefits that contribute to a healthy diet. But some--particularly, deeply colored fruits and veggies--are superstars. Not only are such foods rich in nutrients needed in specific amounts, they also contain phytochemicals and other functional ingredients for which no minimum amount has yet been established.

Your best bet is to think: color. The natural color of a food can be a reliable indicator of the vitamins, minerals, and other nutrients it supplies. For example, dark green veggies such as broccoli, spinach, and sugar snap peas are high in benefits of vitamin C. Red, yellow, and orange fruits and vegetables such as carrots, sweet peppers, and sweet potatoes are known for their high beta carotene, or vitamin A, content, but they can also be rich in vitamin C.

White fruits and veggies, like mushrooms, potatoes, and bananas, supply B vitamins and many minerals, while white dairy products--milk, yogurt, cheese--provide ample amounts of calcium (and are usually fortified with vitamin D).

Purplish-blue foods, like grapes and blueberries, are best known for their anticancer and heart-helping antioxidants. But like most other fruits and vegetables, they're also high in vitamin C and fiber.

Brown foods, in the form of grains, nuts, and seeds, supply vitamins E and B, which include folic acid. Brown and white foods like meat, fish, poultry, tofu, and legumes stand out as defining sources of protein and minerals like iron and zinc.

The more colors you toss into your shopping cart, the better chance you have of meeting all your nutritional needs. Choose a variety of superstars from every food group--mangoes and blueberries from the fruit group; spinach, broccoli, and potatoes from vegetables; oatmeal, wheat germ, and a multigrain roll from the grains; skim milk and yogurt from dairy; salmon and lentils from the protein group--all packed into a single day.

Approach your snacks just as wisely. Instead of grabbing a handful of pretzels or chips, fill the gaps between meals nutritiously. You can nibble on berries or other fresh fruits; pick away at almonds, walnuts, or sunflower seeds; savor low-fat yogurts and cheeses; or munch on whole-grain crackers. Not all at once, of course.

"You don't have to meet the daily requirement for every single nutrient every single day, and in fact, most people can't," says Susan Finn, CEO of the American Council for Fitness and Nutrition and former president of the American Dietetic Association. "Focus on choosing a wide variety of foods from every food group, every day, at every meal, include plenty of 'superstars,' and you'll get the nutrients you need."

To meet the nutritional needs of two people for a day, here's a rough guide to what to put in your shopping basket: 1 to 1 1D2 pounds of meat, fish, poultry, or protein alternative like beans, tofu, or wheat gluten; 1D2 to 1 pound each of three or four different vegetables, including one starchy veggie such as potatoes, peas, or winter squash; two pieces of three or four different fruits, including berries; a quart of milk, two containers of yogurt, and one or two types of cheese; a high-fiber cereal such as oatmeal or raisin bran; walnuts, almonds, or sunflower seeds for snacking; a box of pasta or a bag of rice to substitute for starchy vegetables. Bon appétit.

A MODEL MENU

This sample meal plan, providing 1,800 to 2,000 calories, can serve as a template for planning healthful, well-balanced meals that provide the nutrients you need each day. To vary the menu, make sure your shopping list includes similar types of foods from the same food groups. Substitute cantaloupe or papaya for mango, and raspberries for blueberries; switch black bean soup for lentil, sirloin and sweet peppers for salmon and broccoli.


BREAKFAST

1 cup cooked steel-cut oatmeal (B vitamins, iron, fiber) with 2 Tbsp. wheat germ (vitamin E, B vitamins, zinc)

1 cup skim milk (calcium, protein, B vitamins, vitamin D)

1 cup mango cubes (vitamins A and C, fiber) mixed with 1D2 cup blueberries (vitamin C, antioxidants)


LUNCH

1 1D2 cups lentil soup (protein, B vitamins, fiber, minerals)

Small whole-grain roll (B vitamins, fiber, minerals)

Spinach, tomato, and avocado salad: (vitamins A, B, C, calcium, iron)

1 medium tomato, cut up (vitamins A and C, fiber, phytochemicals)

1D4 avocado, sliced (vitamin E, monounsaturated fats)

1 Tbsp. vinaigrette dressing (vitamin E and monounsaturated fats)

SNACK

Light string cheese stick (calcium, protein)

2 Tbsp. whole almonds (vitamin E, phytochemicals)

1 medium orange (vitamin C, folic acid, potassium)


DINNER

6-oz. filet of grilled salmon (protein, B vitamins, vitamin E, omega 3 fatty acids), brushed with olive oil (vitamin E, monounsaturated fats)

Baked potato (vitamin C, fiber, iron), topped with 1D2 cup low-fat yogurt (calcium, protein, B vitamins, vitamin D)

1 to 2 cups steamed broccoli (vitamins A and C, folic acid, calcium, fiber) topped with 2 Tbsp. grated Romano cheese (calcium, protein)

BONUS: 8-oz. wine or grape juice (antioxidants)



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Feed Your Immune System

Make these immune system-boosting foods a part of your diet for added protection against potential viruses, disease and other invader. These fruits have their benefits of Vitamin C w/c would make your body stronger so you can live long and healthy.

Berries
Berries are a good source of a group of phytonutrients called bioflavenoids, which aid the immune system by protecting the cells of the body against environmental pollutants.
• Elderberries have the highest concentration of specific flavonoids called anthocyanins, a powerful antioxidant. Elderberries also have been studied to see if they may prevent the flu virus from invading healthy cells’ membranes. (note - don't eat raw elderberries, instead use a commercially prepared extract or syrup or cook to create your own tincture)
• Blueberries, nature's only 'blue' food, are a rich source of polyphenols, potent antioxidants that include phenolics acids, tannins, flavonols and anthocyanins. And, like cranberries, blueberries appear to fight off urinary-tract infections by preventing E. coli bacteria from sticking to cells in the urinary tract.
• Pomegranate fruit seeds appear to enhance immune function as well as help keep blood lipid levels healthy.

Green tea
Green tea is a great source of L-theanine, an amino acid that triggers the release of germ-fighting compounds from your T-cells. In one study, tea drinkers transformed their immune system T cells into “super cells” that pumped out 10 times more cold and flu virus-fighting interferon - proteins that defend against infection.
Green tea is also loaded with powerful antioxidants, which may protect against cell damage that leads to aging and help prevent heart disease and cancer.

Citrus Fruits
Citrus fruits are high in vitamin C, which tops the list of immune boosters for many reasons. There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Mention fruits w/c has high benefits of vitamin C and people will immediately say Citrus Fruits.

Lean Meats
Lean beef, poultry and pork are good sources of Zinc, which helps white blood cells and other antibodies reproduce more quickly, and it makes them more aggressive so they're better at fighting off infections. Zinc also prevents bacterial and viral growth directly, either by poisoning the infectious agents or encouraging immune reaction at the site of infection.

Zinc deficiency, even when moderate, can depress immune system function. It is one of the most common nutritional shortfalls among American adults, especially for vegetarians.

Salmon
Of all fats, omega-3 fatty acids, or fish oils - found in fish such as Pacific salmon - created the highest blood levels of flu-fighting T cells and interferon-gamma cytokines in a British study of 150 people. The omega-3s act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. Essential fatty acids also protect the body against damage from over-reactions to infection.

Nuts
Different varieties of nuts contain immune-boosting minerals:
• Brazil nuts are high in selenium, a mineral that increases natural killer cells and mobilizes cancer-fighting cells. One study showed an increased immune cell production of proteins called cytokines, which help clear flu viruses out of your body, in those who had adequate selenium intakes.
• Almonds are a good source of vitamin E, which stimulates the production of natural killer cells – cells that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging.

Yogurt
Yogurt that contains live cultures rich in lactobacillus and bifidibacteria lactis fight bacteria that cause diseases and raise your white blood cell count.

Acidophilus actively fights disease-causing bacteria like salmonella and shigella-caused dysentery, it helps rid various types of diarrhea and it even helps fight viral infections.

Bifidobacterium lactis has been shown to boost immune system response in the elderly. Researchers found that those who ate the bacteria had higher counts of immune T cells, helper cells and killer cells in their bloodstreams, which all help fight off sickly cells in the body.

Many yogurts also contain vitamin D, which scientists are now focusing on as a critical factor in immune function. In a recent study, people with the lowest blood vitamin D levels reported having significantly more recent colds or cases of the flu.

Sweet potatoes and carrots
Carrots and sweet potatoes contain high amounts of beta carotene/vitamin A, a powerful phytonutrient. Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. So add this to your daily meals w/c also has Vitamin C benefits. So the more intake the more you live long and healthy. It has also been shown that beta carotene supplements can increase the production of T-cell lymphocytes and natural killer cells and can enhance the ability of the natural killer cells to attack cancer cells.

Mushrooms
Rich in compounds called beta glucans, mushrooms boost the production of NK-cells and T-cells in your body to help prevent infections. Studies also show that mushrooms increase the production and activity of white blood cells, making them more aggressive – a good thing when you have an infection.

Shiitake and maitake mushrooms appear to pack the biggest immunity punch.

Oats and barley
These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea. When animals eat this compound, they're less likely to contract influenza and even anthrax; in humans, it boosts immunity, speeds wound healing and may help antibiotics work better.

Garlic
This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. Garlic contains the active ingredient allicin, which fights infection and bacteria. In one study, researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold.

While you should aim to include a variety of these foods in your daily or weekly diet, it can be very difficult to get enough of each of these foods on a regular basis to provide the recommended amount of the immune-boosting compounds they supply. If you have a predisposition to a weakened immune system, and are prone to frequent infections, colds and flu, you may also want to take a supplement specifically designed for the immune system for increased protection. and enjoy the benefits of Vitamin C so as to live long and healthy.

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Health tip of the day: Health Benefits of Honeydew

Honeydew is a member of the melon family; it is the sweetest of all melons when ripe. Honeydew is a popular fruit not just because of its delicious delicately sweet taste but also because of its many health benefits. The edible portion is an excellent source of Vitamin C, provitamin A and potassium, zinc, and valuable digestive enzymes. They are fairly low in carbohydrates but since it is big you can usually get enough of your recommended daily requirement.

Honeydew is harvested based on maturity, not size. The maturity of this fruit is somewhat hard to determine, the simplest way to known if its mature already is its ground colour ranging from greenish white (immature) to creamy yellow (mature).

Health Benefits:

- Contains potassium, this mineral helps keep your muscles from cramping.

- Great source of folic acid for women of childbearing age because it is known to prevent birth defects.

- Ideal food for people who want to lose weight and for those who want to improve their health because it is low in sodium, fat-free, cholesterol free and low calories. One cup of honeydew contains 60 calories.

- Contain plenty of water which keeps us hydrated.

- It is a great source of vitamin C, a powerful antioxidant that can help prevent many diseases.

Nutrient Value: per 100 g

- Vitamin C: 18 mg
- Fibre: 1 g
- Protein: 0.5 g
- Carbohydrates: 9 g
- Sugar: 8 g
- Sodium: 18 mg
- Fat: 0.1 g

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Strengthening the immune system through fresh fruit and vegetable consumption

As the threat of influenza (particularly H1N1/swine flu) is all around, eating a diet rich in fruit and vegetables can boost the immune system, helping to prevent illness and infection. More than any other food, fruit and vegetables contain essential vitamins and minerals which are of vital importance for good health and can also help in the prevention of diseases. As fresh fruit and vegetables are among others a good source of vitamin C, the consumption of fresh produce should be stimulated, in particular those for parts of the population most at risk of contracting influenza.

Freshfel Europe, the European Association for the fresh fruit and vegetable sector, wants to reiterate at this particular time of the year that fresh fruit and vegetables are an essential ally in the prevention and combat against the spread of influenza. Although the intake of vitamin C by itself will not ward off flu or the common cold, it strengthens the body’s immune system, helping it to fight off diseases and viruses.

Vitamin C has many functions (see notably the work of Chemistry Nobel Prize laureate Linus Pauling). There have been many studies (some by the Harvard School of Public Health) that have shown that vitamin C is effective in reducing the severity of flu symptoms. Vitamin C boosts the production of white blood cells, antibodies and interferon, all of which are critical to fighting flu and other illnesses. Vitamin C is a proven anti-inflammatory, collagen-building nutrient, which helps to restore the respiratory system. A strong respiratory tract is the first defence against flu viruses, and vitamin C has the added benefit of increasing the effects of friendly phagocytes, which “eat” viral cells.



Against this background and the wide recognition of vitamin C role in reinforcing the immune system, Ramon Rey, President of Freshfel, stated: “Fruit and vegetables are the best natural sources of vitamin C. The wide assortment of fresh fruit and vegetables available should therefore be taken into consideration to contribute to a healthy diet rich in vitamin C. Fresh produce should be an additional useful tool in the set of preventive measures taken by Member States in the EU to combat H1N1 swine flu.” He added: “A wide range of fruit and vegetables have a high vitamin C content, particularly exotics such as guavas and papayas, berries, kiwifruits, cantaloupes, all citrus varieties as well as several vegetables such as cauliflower, broccoli and sweet peppers. Health authorities should convey this basic message to the population alongside other preventive measures against flu.”

Fruit and vegetables can be taken in all their varieties and at different moments as a snack or during the various meals of the day. Philippe Binard, General Delegate of Freshfel, added: “It makes sense for consumers to get their vitamin C intake directly from fresh fruit and vegetables rather than from pills. They will indeed take benefit from the natural source of the vitamin added to the pleasure of tasting and enjoying the quality and diversity of fresh produce.” Ramon Rey, President of Freshfel, concluded: “Prevention is the best medicine. As we move into autumn and winter, we should be reminded of the many health related aspects of the consumption of fresh fruit and vegetables so that everyone can benefit from eating immunity-boosting fresh produce.”


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Foods that prevent colds and flu

You don't have to go to a pharmacy to buy vitamins supplements to boost your health. Foods and fruits w/c we almost bypass when we are walking down the street or doing groceries are just around the corner and are within reach. Try going natural like eating fruits or veggies w/c are naturally rich in vitamins and minerals w/c are I think the best preventive ways in warding of colds and flus. They say " Prevention is better than cure ".

Here are some foods that would prevent colds and flu:

Omega-3 - Most people do not eat enough Omega-3 and it is necessary to support your immune system. Eating fish, or fish oils will help you boost the amount of omega-3 you are getting and in turn boost your ability to fight colds and flu.

Garlic is nature’s antibiotic and can help you fight off infections. It also has anti-viral properties. A traditional, and still widely used, concoction to prevent colds and flu is the “four thieves” mixture. This mixture got its name from thieves that used it during a plague to prevent getting sick as the stole from those that were ill. The concoction is vinegar, garlic cloves, and a blend of essential oils. Garlic is one of the best foods to prevent colds and flu naturally.

Vitamin C prevents colds and flu by stimulating antibodies. Eat foods such as red & green sweet peppers, kiwi, oranges, grapefruits, strawberries, papaya, mango, guava, and black currant to make sure you are getting enough vitamin C in your diet.

Vitamin E has antioxidant properties that prevent colds and flu. Eat foods such as sunflower seeds, almonds, hazelnuts, sunflower oil, safflower oil, corn oil, wheat germ oil, turnip greens, and pine nuts to ensure you are getting enough vitamin E.

Antioxidants prevent colds and flu. These antioxidants are found in the pigments of fruits and vegetables with a colorful hue. Carotenoids give plentiful in carrots, apricots and sweet potatoes mangoes, squash, sweet potatoes, spinach, kale, collard greens, tomatoes, guava, and pink grapefruit. Bioflavinoids are more antioxidants that give fruits and vegetables a colorful hue. Bioflavinoids are plentiful in the white pith just beneath citrus peel of an orange or grapefruit, peppers, grapes, onions, garlic, berries, green and white herbal tea and buckwheat.

Yogurt - Many alternative health practitioners believe that your ability to fight off colds and flu is dependent on the health of your digestive system. Cultured foods, such as yogurt, kefir, and sauerkraut, as well as probiotics, populate your digestive system with the good bacteria it needs to boost resistance to colds and flu. Sugar feeds the bad bacteria in the digestive system and is all too common in the American diet. Probiotics are available in pill form at natural health stores and should be purchased only if they are refrigerated.

Echinacea is a well-known herb for boosting resistance to colds and flu. It works best when taken as a tea in fresh leaf form, but can also be taken as tea from dried leaves, as a tincture, or in capsule form. Echinacea is best at preventing colds and flu when taken in combination with Goldenseal.

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Do Vitamin Supplements work?

Vitamin Supplementation is huge worldwide. Most of us take vitamins now or have taken vitamins in the past.
Here are some statistics compiled by the Consumer Healthcare Products Association (CHPA) on supplementation:

The US ranks top in dietary supplementation globally.18.9% of Americans had taken at least one dietary supplement in 2004. Over 100 million Americans use vitamin and mineral supplements everyday.
The “global self-medication market” has become a multi-billion dollar industry and the dietary supplement sector is growing the fastest – 16% in 1998 alone. In the US, retail sales of supplements reached $11.3 billion in 2000.

The most common reason for supplement use is “to improve overall health and general well being.” It is a popular belief that vitamins are antioxidants and can therefore protect us from oxidative stress that causes many health conditions.

The most common health conditions that call for supplementation are menopause, cough, cold, flu, sore throat, and allergies or sinus conditions.

The third National Health and Nutrition Examination Survey (NHANES III), 1988–94 reported that about 40% of Americans, starting at age 2 months, have taken some kind of dietary supplement.

The most common supplements taken are: multivitamin/multiminerals – 22% multivitamins plus vitamin C – 15% vitamin C as a single vitamin – 13% herbal and botanical supplements – 7% vitamin E as a single vitamin – 6%

Over the years, more and more reports on the health benefits of vitamin supplements have emerged, ranging from cardiovascular benefits to cancer prevention. This is mainly due to the antioxidant properties of vitamins that can protect us from oxidative stress. As a result several studies have been conducted to confirm these reports. Some of the latest studies summarized below reveal surprising results to say the least.

Disease prevention and mortality

One of the very first studies to comprehensively investigate the health effects of vitamin supplements was conducted by Danish researchers in 2007. They performed a meta-analysis on data pooled from several clinical trials which used supplementation of the antioxidant vitamin A, vitamin E, beta-carotene, vitamin C and selenium used as stand-alone or as combination supplements to treat a wide range of health conditions, from cardiovascular disorders to cancer. Their results were a surprising, even troubling. For one, no benefits of these “antioxidant supplements” were found. Second, supplementation with vitamins A and E and beta-carotene (but not vitamin C and selenium) actually increased overall mortality. This study prompted other researchers to take a second look at the benefits of vitamin supplements.

In a more recent review paper, the same researchers performed another meta-analysis of more data from several clinical trials, this time involving over 200,000 people who are healthy as well as those with existing health conditions. The researchers only considered studies which compared the efficacy of antioxidant supplements against placebos in the primary and secondary prevention of different medical conditions. The authors reported that they “found no evidence to support antioxidant supplements for primary or secondary prevention. Vitamin A, beta-carotene, and vitamin E may increase mortality.”

Cancer

Another meta-analysis investigated the anti-cancer properties of antioxidant supplements, particularly against gastrointestinal cancers. They looked at data of trials which studied beta-carotene, vitamins A, C, and E and selenium. The authors concluded that “we could not find convincing evidence that antioxidant supplements prevent gastrointestinal cancers.”

One of the most recent developments in vitamin supplement research is the long-term SELECT (Selenium and Vitamin E Cancer Prevention Trial) study of the National Cancer Institute (NCI). The study evaluated the efficacy of selenium and Vitamin E in preventing prostate cancer and enrolled 35,000 male participants in the US, Puerto Rico, and Canada. The participants were randomly assigned to one of 3 groups: group 1 were given vitamin E supplements only, group 2 were given only selenium, group 3 took both supplements in combination, and group 4 were given placebos only. Five years into the study, the NCI decided to stop the trial because of some “concerning” findings, namely:

1. The analysis found no lower risk of prostate cancer in men taking the supplements, either alone or together.

2. Men who were taking only vitamin E actually had a slightly higher risk of developing prostate cancer.

3. Men taking only selenium seemed to have a slightly higher risk of developing diabetes.

Another study evaluated the efficacy of combined folic acid, vitamin B6, and vitamin B12 in reducing cancer risk among women. Their result show that combined folic acid, vitamin B6 and vitamin B12 treatment had no significant effect on overall risk of total invasive cancer or breast cancer among women during the folic acid fortification era.

A study published in December 2008 evaluated whether vitamins C and E and beta carotene supplementation have an effect on overall cancer risk. The data was taken from the Women's Antioxidant Cardiovascular Study and involved 8,171 women who were cancer-free at the start of the study about 9.4 years ago. The findings of the study showed that “supplementation with vitamin C, vitamin E, or beta carotene offers no overall benefits in the primary prevention of total cancer incidence or cancer mortality.”

Cardiovascular disorders

The Women’s Health Initiative Calcium/Vitamin D Trial evaluated the effects of vitamin D and calcium supplements on blood pressure and risk for hypertension risk of 36,252 healthy postmenopausal women. The women were assigned in 2 groups: one group received a daily supplement of 1000 mg of calcium plus 400 IU of vitamin D3 daily. The other group received placebo only. The researchers reported that “in postmenopausal women, calcium plus vitamin D3 supplementation did not reduce either blood pressure or the risk of developing hypertension over 7 years of follow-up.”

The Physicians' Health Study II evaluated whether vitamin E or vitamin C have cardioprotective properties that can reduce risk for CVD in men. A total of 14,641 American doctors were enrolled in the study, aged 50 years and older, and were followed up for 8 years. The study results showed that “neither vitamin E nor vitamin C supplementation reduced the risk of major cardiovascular events. These data provide no support for the use of these supplements for the prevention of cardiovascular disease in middle-aged and older men.”

This study evaluated whether antioxidant (vitamins E, C and/or beta-carotene) supplements can prevent atherosclerosis. The researchers performed a meta-analysis of 22 trials which involved 134,590 participants. The researcher conclude that “…the majority of studies included in this review does not support a possible role of antioxidant supplementation in reducing the risk of cardiovascular disease … no definite conclusion can be drawn to justify the use of antioxidant vitamin supplements for the prevention of atherosclerotic events.”

Folic acid is routinely prescribed for pregnant women to prevent birth defects such as spina bifida. It has also been thought that folic acid, which reduced the levels of homocysteine in the blood, can prevent cardiovascular disease. Homocysteine is an amino acide used as biomarker for cardiovascular disorder. This trial investigated whether a vitamin combination pill with folic acid, vitamin B6, and vitamin B12 (vs. a placebo) can reduce cardiovascular risk. It enrolled more than 5,400 American women with a history of cardiovascular disease or with moderate to high risk profile for ccardiovascular disease. After 7.3 years of treatment and follow-up, a combination pill of folic acid, vitamin B6, and vitamin B12 did not reduce a combined end point of total cardiovascular events among high-risk women, despite significant homocysteine lowering.

While most of the evidence from studies summarized here does not seem to support the health benefits of vitamin supplements, there are some studies which indicate that vitamin D supplementation is worthwhile, even essential.
Vitamin D is unique because we cannot get our vitamin D requirements from food alone. Instead, vitamin D is synthesized by the body upon exposure of the skin to the sun, thus earning it the title “sun vitamin.” However, since the sun is said to cause skin cancer, people tend to avoid exposure leading to widespread vitamin D deficiency.

Vitamin D deficiency is associated with a large number of health problems including osteoporosis, rickets, cancer and autoimmune disorders.

American health experts are convinced of the necessity of vitamin D supplements and thus, routinely prescribe vitamin D supplements even for newborn babies. Milk and other dairy products in the US are fortified with vitamin D but not in many parts of the world. Last year, the American Academy of Pediatrics updated its guidelines for vitamin D supplementation to recommend the doubling of the dose for babies and children from 200 IU to 400 IU per day.

According to a review paper, “vitamin D is not only important for calcium metabolism and maintenance of bone health throughout life, but also plays an important role in reducing risk of many chronic diseases including type I diabetes, multiple sclerosis, rheumatoid arthritis, deadly cancers, heart disease and infectious diseases.


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The Best Foods to Improve Your Immunity

Incorporate these healthy foods into your diet to strengthen your immune system in a way your taste buds can appreciate.

Yogurt

Yogurt that contains live cultures is rich in lactobacillus acidophilus and bifidobacterium lactis (good bacteria), which fight bacteria that cause diseases and raise your white blood cell count.

Green Tea

Green tea is a great source of L-theanine, an amino acid that triggers the release of germ-fighting compounds from your T-cells.

Oranges

One of the best sources of immunity-boosting vitamin C, oranges cause your body to produce higher levels of antibodies and white blood cells.

Garlic

Garlic is loaded with ajoene, allicin and thiosulfinates, compounds high in sulfur that ward off diseases and help battle infections.

Carrots

Carrots are packed with beta carotene, a phytonutrient that increases your body’s production of T-cells and natural killer cells.

Spinach

The high amount of antioxidants found in spinach help boost your immune system.

Sweet Potatoes

Like carrots, sweet potatoes are loaded with beta carotene, which boosts your body’s T-cell and NK-cell count.

Mushrooms

Rich in compounds called beta glucans, mushrooms boost the production of NK-cells and T-cells in your body to help prevent infections.

Kiwi

Like oranges, kiwis are high in vitamin C, which helps protect your body against infections.

Bell Peppers

Bell peppers are also packed with vitamin C, which prompts your body to produce more interferon. This antibody covers the surface of cells and fends off viruses.

Broccoli

Broccoli is a great source of glucosinolates, phytonutrients rich in sulfur that stimulate the natural antioxidant systems in your body.

Barley

Like mushrooms, barley contains a high amount of beta glucans, known for their antioxidant and antimicrobial properties.

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IV Vitamin C Used to Recover Terminal Swine Flu Case

Dr. Thomas Levy sent me a report on a case where vitamin C was used to completely cure a case of swine flu. He says that adequately dosed vitamin C, to his knowledge, has never failed to cure an acute viral syndrome. According to information he received from a colleague in New Zealand, John Appleton, the following occurred:

A Waikato farmer went to Fiji for holiday, and started developing flu-like symptoms, but decided to tough it out. He arrived back in New Zealand very sick with swine flu. Tauranga Hospital was not able to treat him (what was not known at the time is that he has leukemia -- he didn't know either.) They sent him to Auckland Hospital, but he continued to deteriorate, despite the use of Tamiflu and antibiotics.

His brother-in-law (who knows a bit about vitamin C) contacted Dr. Thomas Levy in the U.S., who referred him to Dr. Appleton. Dr. Appleton provided a lot of info on vitamin C and referred the family to CAM (Centre for Advanced Medicine), www.camltd.co.nz in Auckland.

The family pushed to get him some IV vitamin C, but the hospital refused. CAM doctors encouraged the hospital to try vitamin C. The patient deteriorated further and was on life support. The family was told nothing more could be done and life support would be switched off. His lungs were not functioning. The family said NO -- not until everything has been tried. The hospital was pushed hard to give him IVC and reluctantly agreed, saying if there was no improvement by Friday that's it.

The patient showed signs of improvement by Wednesday, to the hospital’s surprise. Concerns were expressed about his kidneys, and a new specialist wanted to stop the vitamin C use -- the family was told his liver was failing, “caused by vitamin C”. Dr. Appleton gave them lots of data showing the liver is more likely to be affected by antibiotics.

Patient recovery continued to the point where he could be transferred to Waikato (closer to home); he was on a ventilator and NG tube feeding. The doctors there were more receptive to vitamin C, but wouldn't agree to continue the treatment. The family got a high profile lawyer involved who wrote a letter about patient rights and called the hospital to recommend that they sort it out with the family.

The hospital continued with IVC, albeit at a much lower dose. A CAM doctor traveled to Waikato to endorse the treatment and recommend IVC at higher doses. The patient continued to recover -- he was now conscious. The hospital staff was stunned -- they had never seen anything like this.

The patient was told by his brother-in-law that IVC had saved him. The patient’s wife had not lost her husband and children have their father. The patient was by this time fully 'with it' and talking normally with family and taking Lypospheric vitamin C (6 grams daily).

For those doctors wondering about doses, Dr. Levy communicated directly with the brother-in-law to find out. On the Tuesday following the initial "deadline" 25 grams were given intravenously. On Wednesday, 25 gram infusions were again repeated twice.

Thursday the patient received 75 grams, and starting on Friday he received 100 grams intravenously and stayed at this dose daily for another 4 to 6 days. Then the new consultant had the vitamin C discontinued completely. One week later, the IVC was restarted at only one gram twice daily.

Dr. Levy encourages everyone to resend this case history to any and all who you think could benefit, including your friends and contacts in the government. Obviously, a reasonable daily dose of vitamin C could be expected to do an even better job at preventing H1N1 while having no downside relative to the mass vaccinations getting ready to take place.

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