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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Vitamin C – A Multi-Facetted Vitamin

There are essentially two types of vitamins that humans need on a daily basis: those that are water-soluble and those that are not (those fat-soluble ones from my last post). Vitamin C is a water-soluble vitamin which means that we need to replenish our supply of this very important vitamin on a daily basis. Here’s a short list of some of the many health benefits of vitamin C:

* Essential for growth and repair of tissues in all parts of your body.
* Necessary for the formation of collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
* Needed for the repair and maintenance of cartilage, bones, and teeth.

The importance of vitamin C was discovered when sailors on long voyages would develop scurvy. The only ‘cure’ was to eat fruits high in Vitamin C. The British Navy used limes (easily acquired from some of their colonies) and hence the nickname of ‘limey’ to refer to the British came about. If you are lucky enough to have a lime tree in your yard, or a friend or neighbor with one, then you have a ready source for this important vitamin.

But what about those juicy orange trees? Unfortunately, unless you purchase fortified orange juice at the store, oranges are not one of the better sources of vitamin C. These are your best sources of vitamin C:

* Avocados (which grow very well here in Central Florida)
* Rose hips (often found in teas)
* Blackcurrant (I love blackcurrant jelly)
* Red pepper
* Parsley
* Guava
* Kiwi fruit
* Broccoli
* Brussels sprouts (cooked right these really can be very tasty)
* Papaya (another fruit found growing all over Central Florida)

Of course, you can also take vitamin C supplements. Unsure about which product to purchase? Check out what the Vitamin C Foundation has to say on the subject.

One really important benefit of vitamin C is in the prevention of heart disease, hardening of the arteries and as a good defense against bad cholesterol. I have a copy of “Prevention’s New Encyclopedia of Common Diseases” which sites a February, 1981, article in the Journal of Human Nutrition about studies done in England with elderly patients suffering from coronary artery disease who benefited from a daily dose of one gram (1,000 milligrams) of vitamin C.

Personally, I take 1 gram of vitamin C every day. If I feel like I’m starting to get sick I will increase my dosage. However, one word of caution: if you take too much vitamin C in one day it can upset your stomach and or cause diarrhea. You might want to check out this article in the Nutrition Journal for more information and another point of view on this essential vitamin.


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Want to be healthy and live longer? Take cues from Japan

Japan has the lowest obesity rate in the developed world - 3 percent versus 32 percent in the United States, according to the International Obesity Taskforce. Many believe the good overall health and long life expectancy rate of the Japanese is due to their diet.

"People in Japan tend to eat smaller portions of healthier types of food," says Dr. Mark Drucker, medical director of the Center for Advanced Medicine in Encinitas, Calif. "Eating plenty of low-mercury fatty fish, fresh vegetables and limiting red meat and refined sugars all contribute to this healthy lifestyle.

What can you do to reap the benefits of the Japanese diet at home? Here are some easy ideas from Dr. Drucker:

1. Try cultural cuisine
Sushi, a Japanese diet staple, is popular throughout the United States. Many grocery stores now carry pre-made sushi you can buy and snack on at home. Another fun way to enjoy sushi is to make it yourself. Try having a sushi-rolling party with your friends as a fun way to eat healthy and learn about another culture.

Making sushi yourself doesn't need to be difficult. Pick up a book with step-by-step instructions and a sushi starter kit with a rolling mat. "Good beginner items that pack a healthy punch are smoked salmon, eel and pre-cooked crab and lobster meat. If you'd prefer to skip the meat, there are many vegetarian options. Try adding carrots, cucumber, green onion and daikon radish for a tasty, and healthy, treat," comments Drucker.

2. Eat fresh veggies every day
Eating more fresh vegetables, raw when possible, is a great way to get many of the health benefits enjoyed by the Japanese people. A general rule is to eat vegetables in a wide range of colors, including dark green produce such as broccoli, spinach, kale and Swiss chard. These all provide high levels of antioxidants and vitamin C, and many are shown to have cancer-preventing properties.

3. Consider a healthy detoxifying supplement
Chlorophyll, the pigment responsible for the greenest plants on Earth, is a central property of immune-boosting, anti-aging vegetables. "Plants require chlorophyll to obtain energy from light, so it's no surprise an ancient alga called chlorella - which contains the most amount of chlorophyll of any digestible substance - can be called nature's green secret weapon when it comes to its long-term energy effect on human health. Chlorophyll is also one of the few and most effective ways to help the body eliminate mercury," says Drucker.

As many Americans struggle to reach the USDA-recommended five to seven vegetable servings per day, supplementing your diet with powerful green whole foods can provide a great alternative to fresh vegetables. Much like how Americans regularly take a vitamin C supplement, many Japanese take a supplement called Sun Chlorella to utilize the superfood benefits of chlorella, which contain the widest range of essential nutrients available in any single food source.

Chlorella's popularity in Japan spans decades, and its health benefits are more than anecdotal. A 2008 human clinical study showed that a daily serving of Sun Chlorella had positive results on several key blood levels and health markers including body fat percentage, serum total cholesterol and maintaining blood glucose levels. This may be the result of Sun Chlorella's unique pulverization process, which makes otherwise-inconsumable chlorella digestible by humans.

4. Enjoy fatty fish for good health
Most people have heard of omega-3, a good type of fatty acid. Research has shown that omega-3 supports cardiovascular health, immune function, brain health and could even have anti-cancer benefits.

Some healthy fish options that are packed with omega-3s include salmon, herring, mackerel, anchovies and sardines. Visit the Asian food section of your local grocery store to find some Japanese seasoning and sauces and try flavoring these types of fish with them for a truly authentic meal.

"Not only do these types of foods have many health benefits, but they are absolutely delicious and can be made to order," comments Drucker. "Whether it's steaming some salmon and veggies or incorporating Sun Chlorella tablets into your daily regimen, I truly believe that taking health cues from a traditional Japanese diet can benefit almost everyone."



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Flight the flu with the natural immunity boosters

While the CDC is stating that the best way to help prevent the flu is to get the flu shot, Food Consumer knows that our readers want to know what they can do beyond that to help ward off the flu. We've gathered together some of the latest findings on flu prevention through supplementation and nutrition for your perusal. Some of what we mention won't surprise you, but others just might.

The bottom line is that in order to fight the flu, we need to fortify our immune systems before they come under frontal attack. Fortunately, there are foods and supplements out there that do just that; most of them can be purchased at your local grocery or natural food store.

*Vitamin C. We'll start with the obvious-no-brainer issue of vitamin C, the flu's public enemy number one. We've all known people who start taking extra doses of vitamin C at the first sign of a cold or the flu. This is a smart thing to do, but an even smarter approach is to start taking it before the flu season gets into high gear. Nutrition experts suggest 500-1000 mg. per day to proactively stave off illness. For more information, readers may visitwww.vitamincfoundation.org.

*Vitamin D. For many years, researchers believed that the only valuable function of the sunshine vitamin was in its endocrinal support in helping the body absorb calcium; most calcium supplements on the shelf have vitamin D as well.

But Vitamin D is emerging as one of the most vigorous antibiotics out there. In 2006, the journal Epidemiology and Infection reported on a study showing that activated vitamin D works as a steroid hormone, and that children who are D deficient are more susceptible to viral infections and respiratory ailments. The journal Pediatric Research concurred, citing the increased risk of viral infections in children deficient in the vitamin.

The abstract to the above mentioned study referred to solar radiation as nature's "seasonal stimulus." Skin cancer not withstanding, most of the American population is lacking in vitamin D. While experts say that 15-30 minutes of sun per day is adequate for most adults, they also recommend supplementation when sunlight isn't practical. Health.com suggests 1500-2000 IU/day to help ward off infection.

For more information on vitamin D and prevention of flu or swine flu, visit www.vitamindcouncil.org.

*Zinc. This powerful mineral boosts white blood cells, which are essential to the immune system during flu season. One study in which 50 people with cold symptoms were given a zinc lozenge every two hours reported a drastic reduction in the severity of those symptoms.

*Selenium. Selenium is not easy to obtain through fruits and vegetables, as only soil that is rich with volcanic ash produces selenium-rich produce. Researchers recommend 200 mgs of the mineral, which reduces inflammation and helps clear the body of the flu virus.

While the above supplements can help in the upcoming flu fight, researchers have also reported that the following foods help in supporting healthy immunity:

*Yogurt. But not just ordinary yogurt; make sure you purchase yogurt with active yogurt cultures, which are natural probiotics that ensure a healthy gut. An Austrian study reports that just 7 oz. per day is adequate. If you are put on antibiotics, however, you will likely need to consume more to counteract the antibiotic mechanism that kills good bacteria along with the bad.

*Garlic. On his website, Dr. Joe Mercola cites a study in which 146 people were given either garlic supplements or a placebo. Those who took the garlic were 2/3 less likely to come down with a cold. Researchers state that 2 cloves of garlic/day are good for immune system, although supplements are just as effective.

*Black and Green Tea. We've all heard of the benefits of green tea, a powerful antioxidant that wards off all kinds of ailments. Prevention.com states that black tea is just as beneficial to the immune system, because both teas have L-theanine, a proven flu fighter.

Every trained soldier knows that in order to win the battle, we must know our enemy. When it comes to the flu, we also need to be aware of our weaponry, as it can mean the difference between illness and health.


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Vitamin C Boosts Life Expectancy and Removes Plaque from Blood Vessels

A high intake of vitamin C is shown to improve life expectancy by six years. Not only does vitamin C help prevent the diseases that shorten life, but the vitamin itself has life sustaining properties. Vitamin C is known to help prevent heart attacks and strokes. It repairs blood vessels and helps reduce heart disease, which are the leading causes of death in the United States and other countries.

The vitamin C intake of more than eleven thousand Americans, aged of 25 to 74, was studied from 1971 to 1974. Then the participants were followed for another ten years. Those with the higher levels of serum (bloodstream) vitamin C lived longer. With only 300 mg a day, heart disease was reduced by 50 percent in men and about 40 percent in women. Those with higher levels of vitamin C in their blood lived six years longer than their counterparts.

With even higher doses of vitamin C, researchers found that plaque was removed from artery walls, thereby reducing further risk from heart attacks. Doses of 1,500 were found to be effective. Studies with guinea pigs showed that a five week regime of 5,000 mg per day prevented plaque build-up, while only 60 mg a day did not prevent the damage to blood vessels. The doses used to remove plaque have been found to be 1,500 a day for one year.

The mechanism that is used by vitamin C is via the production of collagen. Vitamin C has the effect of increasing collagen production, and collagen is important in maintaining the cell wall of the circulatory system: veins, arteries and capillaries.
The minimum daily dose may be sufficient for some, but to repair damage and restore health, larger doses are needed. Many health advocates recommend doses of 1,000 to 3,000 per day, spread out during the day. Pregnant women can double these amounts of vitamin C.

Side effects from vitamin C are rare, but a deficiency can cause gingivitis, bleeding gums, nosebleeds, swollen joints, anemia, and weight gain due to a slowing of the metabolism.

Vitamin C is water-soluble and leaves the body in urine, which is why dosing is recommended at frequent intervals throughout the day. It is preferable to obtain vitamin C from foods. Sources of vitamin C are fruits and vegetables, especially citrus fruits, along with green peppers, leafy greens, broccoli, tomatoes, strawberries, white potatoes, winter squash, berries, Brussels sprouts, cabbage and cauliflower.

P.S., earn your health and wealth



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