Staying well while those around you sniffle and sneeze requires that you
extract as much nutrition from your diet as you can, loading up on the foods
that pack the biggest nutritional punch.
Avoiding processed foods, grains and sugar will go a long way toward
strengthening your immune system. However, you can do even more by selecting
foods that are loaded with the specific immune boosting nutrients.
1. Fermented Foods
If you are serious about boosting your immunity, then adding traditionally
fermented foods is essential.
One of the most healthful fermented foods is kefir. Kefir is an ancient
cultured, enzyme-rich food full of friendly microorganisms that balance your
“inner ecosystem” and strengthen immunity. Besides kefir, other good fermented
foods include natto, kimchi, miso, tempeh, pickles, sauerkraut, yogurt (watch
for sugar), and olives.
Friendly bacteria have
a powerful, beneficial effect on your gut’s immune system, your first line
defense against pathogens, and aid in the production of antibodies.
2. Raw Organic Eggs From Free-Range ChickensBefore you wrinkle up your nose, raw eggs are an inexpensive and amazing source of high-quality nutrients that many people are deficient in, especially high-quality protein and fat. I am a proponent of raw eggs because they have been so helpful to my own health.
As long as you have a good source for fresh, organic raw eggs, you need not worry about salmonella. To find free-range pasture farms, try your local health food store, or go to http://www.eatwild.com orhttp://www.localharvest.com.
3. Coconuts and Coconut Oil
Besides being excellent for your thyroid and your metabolism, coconut oil is
rich in lauric acid, which converts in your body to monolaurin. Monolaurin is
the actual compound found in breast milk that strengthens a baby’s immunity.
A great deal of research has been done establishing the ability of
lauric acid to enhance immunity. This medium-chain fatty acid (MCFA) actually
disrupts the lipid membranes of offending organisms.
When selecting coconuts and coconut oil, make sure you choose organic
ones that are unrefined, unbleached, made without heat processing or chemicals,
and non-GMO.
4. Locally Grown Organic Vegetables
When it comes to fighting off pathogens, you simply can’t do any better
than eating a variety of fresh, organic and preferably raw vegetables for the
vitamins, minerals, antioxidants and enzymes they contain. However, the amount
and type of vegetables you should eat daily will depend on your nutritional
type.
Make sure the veggies you choose are fresh. The nutrient value drops to
practically zero once a fruit or vegetable is canned. For example, take a look
at the ORAC value of peaches.
ORAC
Values
ORAC stands for Oxygen Radical Absorbance Capacity, and an ORAC unit or ORAC
“score” is a standardized method of measuring the antioxidant capacity of
different foods and supplements. The higher the ORAC score, the more effective
a food is at neutralizing free radicals. The less free radicals you have, the
healthier you will be.
Back
to Peaches
A raw, fresh peach has an ORAC score of 1,814. A can of peaches in heavy syrup
has an ORAC score of 436, meaning that more than 75 percent of the antioxidants
are lost in the canning process.
You can check the ORAC score for many different things at www.oracvalues.com. The
higher the score, the better. Please be aware, though, that the total
antioxidant capacity of a food alone does not determine its health benefit,
which depends on how it is absorbed and utilized by your body. ORAC score is a
useful guide, but it is only part of the picture.
5. Blueberries and Raspberries
Blueberries and
raspberries rate very high in antioxidant capacity (ORAC of 6,520), compared to
other fruits and vegetables. Wild blueberries in particular are potent immune
boosters. They contain powerful phytochemicals, such as anthocyanin, which is
the pigment that gives blueberries their color. And they are lower in sugar
than many other fruits.
Blueberry juice contains tons of fiber, and is also very high in Vitamin
C. One of the qualities of antioxidants is that they can lower inflammation,
and so there’s some indication that blueberries may have some effect on
age-related cognitive abilities. And don’t forget that blueberries are very low
in calories.
6. Mushrooms
Mushrooms strengthen your immune system because they are rich in protein,
fiber, vitamin C, B vitamins, calcium and other minerals, and even vitamin D –
one of the only foods that can provide you with this essential immune
strengthener.
Mushrooms make up a large part of the fabric of the earth. According to Paul Stamets,
one of the world’s leading authorities on the health benefits of mushrooms, one
cubic inch of soil can contain eight miles of mycelium.
Mushrooms also contain powerful compounds called beta glucans, which
have been long known for their immune enhancing properties. The beta glucans in
medicinal mushrooms (especially Reishi, Shiitake and Maitake) are notable for
their ability to activate/modulate the immune system.
Beta glucan enhances immunity through a variety of mechanisms, many of
which are similar to those of echinacea or astragalus root. For example, it
binds to macrophages and other scavenger white blood cells, activating their
anti-infection activities.[iv] Numerous studies support this.
7. Chlorella
As foods go, chlorella is nearly perfect.
Chlorella is
a single-cell freshwater algae that acts as an efficient detoxification agent
by binding to toxins, such as mercury, and carries them out of your system. It
is the chlorophyll in chlorella that makes it so powerful. Chlorophyll helps
you process more oxygen, cleanses your blood and promotes the growth and repair
of your tissues.
8. Propolis
Propolis is a bee resin and one of the most broad-spectrum antimicrobial
compounds in the world, if not the broadest spectrum, according to master
herbalist Donnie Yance. Propolis is also the richest source of caffeic acid and
apigenin, two very important phenolic compounds that aid in immune response.
9. Teas
Green
Tea and Matcha
Matcha is the most nutrient-rich green tea and
comes in the form of a stone-ground powder, completely unfermented. The best
Matcha comes from Japan and has up to seventeen times the antioxidants of wild
blueberries, and seven times more than dark chocolate.
Green teas are rich in polyphenols, in the form of natural chemicals
called catechins. The most powerful catechin in tea is epigallocatechin (EGCG),
which was found in one study to be 25 to 100 times more potent than antioxidant
vitamins C and E. And Matcha is more than 100 times as potent in EGCG as
regular brewed green tea.
Tulsi
Tulsi tea, coming from the holy basil herb, has been used for thousands
of years in the Ayurvedic medicine of India. Not only is this tea loaded with
antioxidants, but it has multiple positive health benefits, including
supporting your immune health, memory, heart health and vision.
White
Tea
The anti-bacterial and anti-viral effect of white tea has
been found to be even greater than that of green tea. White tea extract may
help inactivate bacteria, viruses and fungi that affect humans.
10. Herbs and Spices
Herbs and spices are at the top of the list of high ORAC value foods on
planet Earth. There are simply too many good ones to summarize here! So I will
simply highlight a few that deserve special mention.
Garlic
Although not at the top of the ORAC chart (5,346), garlic is incredibly beneficial to your immune system
because it offers a triple-whammy: it’s antibacterial, antiviral and
anti-fungal. You should be eating garlic every day. One of the best things
about garlic is that bacteria, viruses, and yeast build up no resistance to it,
unlike with synthetic antibiotics.
For optimal benefits, garlic should be fresh since the active ingredient
is destroyed within one hour of smashing the garlic cloves. In other words,
garlic capsules are basically useless.
Garlic contains allicin, a chemical that is anticarcinogenic. It also
has been shown to lower LDL, lower total cholesterol, lower blood pressure,
reduce your risk of blood clots and stroke, lower homocysteine, and even
prevent insect bites — including mosquitoes and ticks.
Herbs
and Spice and Everything Nice
Immunity from common infections involves not only preventing pathogens
from taking hold, but also moderating the immune response to invading
pathogens.
Complications arise when you experience an over-response to the infection,
which is why H1N1 is taking its toll on healthy young adults. Their bodies are
over responding — something called a “cytokine storm.”
It’s basically a severe inflammatory response.[vi]
One wonderful thing about plants (and herbs especially) is that they
don’t all stimulate the immune system—some modulate it, or act as a buffer.
Here are some of the best herbs and spices for building a strong immune
system that functions correctly:
* Honeysuckle and chrysanthemum: good antivirals
* Artemisia: antimalarial
* Andrographis, aka “King of Bitters”: antiviral, and helps modulate
inflammatory response
* Licorice: buffers the inflammatory response by increasing steroid
output by the adrenal glands; a good buffer if your immune system is over
responding to the flu.
* Turmeric: ORAC
score of 159,277; general immune system booster due to its high antioxidant
capacity, and an anticancer agent as well; turneric is 5 to 8 times stronger
than vitamins C and E, and even strong enough to scavenge the hydroxyl radical,
which is considered by some to be the most reactive of all oxidants
* Black Pepper: Increases the bioavailability of just about all other
foods–herbs and other things
* Oregano: ORAC
13,970; active agent is rosmarinic acid, a strong antioxidant; one tablespoon
of oregano has the antioxidant capacity of one medium apple
* Cinnamon: ORAC
267,536; powerful antimicrobial agent—found to kill E. coli and many other bacteria;
also has antiinflammatory compounds
* Cloves: THE BIG ORAC GRAND PRIZE WINNER AT 314,446, highest of all
foods tested! Contains eugenol; its mild anaesthetic benefits are useful for
toothaches and sore throats; good antiinflammatory
Dr. Joseph Mercola cited an interview with herbalist Donnie Yance, who
shared his basic remedy for flu, should you come down with one.
Make this special tea from a combination of herbs that synergistically
cause your body to sweat – which is very desirable if you want to
eradicate a virus from your system. And then drink it hot and often:
1.
Elderflower (used for hundreds of years for flu)
2. Boneset (eupatorium)
3. Yarrow
4. Linden
5. Peppermint
6. Ginger
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By incorporating some of these fantastic foods, you’ll not only evade
the circulating viruses but improve your overall health and longevity at the
same time.
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