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 specific immune boosting nutrients.
Below,
I have outlined what I consider to be the absolute best foods you can
eat to help protect yourself this season, although the list is certainly
not exhaustive.
1. Unpasteurized Grass-Fed Organic Milk
Raw
organic milk from grass-fed cows contains beneficial bacteria that
prime your immune system and can reduce allergies. It is an outstanding
source of vitamins, especially vitamin A, zinc, and enzymes. Raw organic
milk is not associated with any of the health problems of pasteurized
milk such as rheumatoid arthritis, skin rashes, diarrhea and cramps.
Raw milk also contains beneficial fats that will help your immune system.
Although
raw milk availability is limited in the US depending on where you live,
you can locate the source closest to you at RealMilk.com.
Whey Protein
Even
if you don’t have access to raw milk, you can use a high-quality whey
protein that comes from grass-fed cows to receive much of the same
health benefits.
The
protein in milk is whey protein. Whey is the liquid that separates from
the curd during the production of cheese. When the liquid dries into
powdered whey, the nutrients become concentrated, and it can be packaged
and used in that form.
Whey
protein can help you fight off colds and flu because it contains
beta-glucans and immunoglobulins, which protect your immune system and
support your body’s natural detoxification processes.
2. 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, kimchee, 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 of defense against pathogens, and aid in the
production of antibodies.
3. Raw Organic Eggs from Free-Range Chickens
Before
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 or
http://www.localharvest.org.
4. Grass-Fed Beef or Organ Meats
This
recommendation is only valid if you are a protein or mixed nutritional
type as carb types really should not be eating beef. Grass-fed beef
comes from cows that eat what they were meant to eat—grasses, not corn
or grains. This results in far greater health benefits for you and for
the environment[i] .
Grass-fed
beef is very high in vitamins A and E, omega-3 fatty acids, beta
carotene, zinc and CLA. CLA (conjugated linoleic acid, a fatty acid) is
three to five times higher in grass-fed animals than grain-fed animals
and is an immune system enhancer.
Don’t
confuse “organic” with grass-fed, since many organically raised cows
are still fed organic corn, which you don’t want. However, most
grass-fed cows are raised organically. And if you can find organic AND
grass-fed, that’s ideal.
5. 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 are non-GMO.
6. Locally Grown Organic Vegetables Appropriate for Your Nutritional Type
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.
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.
7. 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.
8. Mushrooms
Mushrooms
strengthen your immune system because they are rich in protein, fiber,
vitamin C, B vitamins, calcium and other minerals.
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.[ii]
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 your immune system.
Beta
glucan [iii] 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.
9. 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.
For a full review of all the benefits of this superfood, go to my chlorella page.
10. 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.
11. Teas
The two best types of tea for fending off microinvaders are Matcha green tea and tulsi tea.
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.
12. Herbs and Spices
Herbs
and spices are at the top of the list of high ORAC value foods on
planet Earth[v] . There are simply too many good ones to summarize here!
So I will simply highlight a few that deserve special mention.
Garlic
Garlic,
although not at the top of the ORAC chart (5,346), 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 your 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 your 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[vii]
- 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; turmeric 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 anti-inflammatory compounds
- Cloves: THE BIG ORAC GRAND PRIZE WINNER AT 314,446, highest of all foods tested! Contains eugenol; its mild anesthetic benefits are useful for toothaches and sore throats; good anti-inflammatory [viii]
Finally,
I recently had a fascinating 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:
- Elderflower (this has been used for hundreds of years for flu)
- Boneset (eupatorium)
- Yarrow
- Linden
- Peppermint
- Ginger
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.
________________________________________
[i] Bryan Walsh, “Getting Real About the High Price of Cheap Food,” August 21, 2009 Time Magazine,
[ii] Fungi Perfecti LLC, website of Paul Stamets,
[iii] Beta Glucan Research Organization
[iv] Carmia Borek, “Beta-Glucan Boosts Immunity,” Nutrition Science News, January 2001,
[v] Oracvalues.com: The Internet Antioxidant Database
[vi] Tara Smith, “Swine flu and deaths in healthy adults—cytokine storm?,” Aetiology, April 6, 2009
[vii] “Andrographis: In-Depth Review,”
[viii] “Cloves,” The World’s Healthiest Foods
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