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!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
