Sunday, December 31, 2017

NUTRITION 101: IMMUNE-BOOSTING ARSENAL


If you have followed this months immune-system series, you will recall that we have reviewed the ins and outs of our IMMUNE SYSTEM. In PART 1, the various components of our internal security system were reviewed- from the inflammation taming innate response to the memory-generating adaptive reactions, the immune system is complex and essential. In PART II, we looked into what aspects stimulate our immune response (both good and bad,) and in PART III the topic of autoimmunity was covered. Now that you are a reputable immune-aficionado, its time to dig a bit deeper into what key nutrients and foods can help bolster your immune system, and offer you ways to build your own immune arsenal. 



REVIVING WITH VITES:
Vitamins in their natural, whole-food forms offer an array of health-promoting benefits, some of which are especially important immune-boosters. With the average adult getting the case of the sniffles and sneezes roughly 3-4 times a year, and sales of cold/flu medications reaching approximately $8 billion annually, its time to hone into natures medicine cabinet to knock out the bugs and grubs.

VITAMIN A: A fat-soluble vitamin that acts as like a double-edged sword (antioxidant + vitamin powers,) Vitamin A is often touted for its vision promoting effects. While this is true, Vitamin A supports immune health by aiding the maintenance and regeneration of mucosal membranes, a primary component of our first line of defense against pathogens. In addition, it works to knock out systemic inflammation (via its antioxidant powers,) tames over-reactive cells (as in the case of autoimmunity,) and helps to modulate cell differentiation (allowing immature cells to grow into their functional forms.) To top it all of, Vitamin A helps boost the number of lymphocytes your body produces, enhancing the adaptive immune (memory) response.

EAT & DRINK UP! Pastured Beef Liver, Acerola Cherries, Carrots, Sweet Potatoes, Kale, Romaine, Cantaloupe, Red Bell Peppers, Mango, Spinach, Wild Rose Hips.  

VITAMIN C: Just like Vitamin A, this water-soluble vitamin supports skin and mucosal health, aiding the synthesis of collagen. Collagen is one of the primary proteins that makes up the body’s cells, tissues, and organs, and when leaky-membranes occur, pathogens and toxins escape into areas of the body that they are not supposed to, leading to inflammatory conditions such as autoimmunity. A notable characteristic of vitamin C is its uncanny structural resemblance to sugar (glucose,) that certain harmful cells use as their primary food source. When replacing sugar with vitamin C, molecules, these cells may undergo a phenomenon known as apoptosis (cell death,) due to a lack of food as well as Vitamin C’s antioxidant abilities. Additionally, Vitamin C aids the production of antibodies and white blood cells, specifically boosting the production of INTERFERON, an immune cell that helps to inhibit the entrance of viruses into the body. * Worth noting: high stress can tax your vitamin C stores, (your adrenal glands love the stuff,) and so taking additional doses (1000-2000mg) per day during periods of high-stress may help maintain immune health, whilst restoring adrenal supplies.

EAT & DRINK UP! Broccoli, Brussels Sprouts, Camu Camu, Goji Berries, Guava, Grapefruit, Green Bell Peppers, Kale, Kiwi, Oranges,  Red Bell Peppers, and Strawberries. 

VITAMIN D: Contrary to popular belief, this fat soluble vite isn’t just good for bone health! Vitamin D helps to modulate both systems of the immune system, regulating the inflammatory response so as to not over or under-stimulate your reactions to toxins and pathogens. With the wintertime upon us, many do not get the recommended 15-30 minutes of natural sun exposure per day, thus decreasing our body’s ability to synthesize a form of Vitamin D from cholesterol (in a process that starts in the skin, and ends in the kidneys and liver.)

EAT & DRINK UP! Natural Sunshine, Fatty Fish (Mackerel, Salmon, Trout, Sardines) Cod Liver Oil, Halibut, Carp, Pastured Eggs (eat those yolks!) and portabella mushrooms (exposed to UV light.)

MINERAL MAVENS:
Just like vitamins, minerals in their whole-food forms act as co-factors, boosting the functions and efficiency of enzymes, and other vitamins. With depleted soils and poor farming practices, our once mineral rich vegetables and fruits are not as they used to be. Opt for organic, bio-dynamically grown produce as often as possible, and emphasize some of the following each day.

SELENIUM: Not only is selenium a potent antioxidant, it also improves blood-flow, allowing your immune cells to get to the site of infection ASAP. Working synergistically with other compounds such as Vitamin E (boosts membrane and vascular health,) as well as the primary detoxification molecule- glutathione peroxidase- selenium helps bolster an array of immune pathways. In addition, selenium has been studied for its abilities to inhibit viral replication, as well as slowing down the progression of immune deficiency disorders.

EAT & DRINK UP! Brazil Nut (just 1 per day!) Pastured Beef Liver, Pastured Eggs, Sunflower Seeds, Herring, Mushrooms, and Organic Turkey

ZINC: Zinc may be able to interact with cellular metabolism of viruses and bacteria, as well as our body’s own immune cells. By altering the proliferation of such pathogens, a decrease in overall immune “taxation” may be a result of eating a diet rich in zinc. In addition, zinc with Vitamin C helps to improve the response of your innate immune systems neutrophils and lymphocytes, helping quell unnecessary allergy and inflammatory responses. Zinc also aids the functioning of your thymus gland, which is responsible for producing cells of your adaptive immune system (T cells.) To round it out, zinc may also inhibit viral replication. A win-win for all.

EAT & DRINK UP! Oysters, Organic Lamb, Organic Pastured Beef, Chickpeas, Cashews, and Pumpkin Seeds.

NOTEWORTHY NOSHES & LIFESTYLE FACTORS:
While the vitamins and mineral rich foods listed above are excellent additions to your daily diet (sick or not,) this post wouldn’t be complete without highlighting some of the following super-foods and self-care practices.

COCONUT OIL: This luscious and rich “butter” is rich in medium chained fatty acids (MCFA’s) whose natural antimicrobial properties have been used in the war against urinary tract infections. In addition the lauric and caprylic MCFA’s disrupt the cell walls of bacteria and fungi, and the monolaurin (from the lauric acid) creates hostile environments for bacteria and yeasts to survive.

PROBIOTICS: We’ve already given you a whole month’s worth of  posts on the powers of probiotics, so to keep things short, these beneficial bacteria help to modulate the immune system (70% of which lies within lymphatic tissue known as peyers patches in the GUT,) as well as inhibit the growth and proliferation of potentially pathogenic strains. In addition, good bugs help to synthesize certain vitamins and minerals, specifically a range of B vitamins that are essential in the synthesis of immune messenger molecules (cytokines,) and antibodies.

EAT & DRINK UP! Cultured organic yogurt, unpasteurized sauerkraut, kimchi, kefir, kvass, kombucha, miso paste, tempeh, and natto.

CATCH SOME ZZZ’s: While an appropriate immune response is a good form of inflammation (so long as it is acute and effective,) long-term chronic inflammation can lead to a wide-array of health disparities. Just three nights of consecutive sleep deprivation has been shown to significantly increase levels of pro-inflammatory immune cells ( monocytes, B lymphocytes, and neutrophils) all of which trigger immune-responses. When activated for no specific reason, chronic inflammation can be a result, and levels of the pro-inflammatory C-Reactive protein and LDL cholesterol may both become elevated! Sleep is a time for “resting and digesting,” a time when your parasympathetic nervous system has a chance to heal the body, regulate hormones, and re-set the body’s natural balance.


Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays from 6-7:30PM! See January's line-up below, and be sure to snag your spot as space is limited!


JANUARY TRUE KITCHEN COOKING CLASSES

NEW YEARS DETOX PT.1
WEDNESDAY, JANUARY 17TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*

Has a high stress & high indulgence Holiday season left
 you feeling bloated, heavy, & drained? Join Genevieve as she dives into the wonderful world of whole-body detox, uncovers factors that could be impeding your ability to heal, & offers simple recipes that can naturally support TOXIN removal.

NEW YEARS DETOX PT.2
WEDNESDAY, JANUARY 31ST
6:00-7:30PM | $35 (pre-register) OR $40 (at-door)
In Part II, Genevieve will hone in on DIGESTIVE, IMMUNE, & MENTAL health, foods that help these systems thrive, & easy recipes to help you maintain your New Years resolutions!

* Cost of classes includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!


PHONE: 267-308-0777

Genevieve – “G”
Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist
True Wellness Biological Health




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