Eat Raw and Boost Your Immunity

Eat Raw and Boost Your Immunity 

Health researchers have long realized that eating a diet high in fruits and vegetables speeds up the rate at which Humans fight off infections like colds and flu, and even decreases one’s risk of becoming ill in the first place. Now, they have undeniable proof that this is because such foods are loaded with antioxidants – vitamins, minerals and enzymes that protect and repair cells from damage caused by free radicals – as well as other nutrients that increase immunity and boost overall good health.
Most of these immunity enhancing substances are sensitive to heat, and when the foods that contain them are cooked, those substances are either denatured or reduced. This is believed to be especially true of the three best known and most effective vitamin antioxidants:
Vitamin C – Nobel Prize laureate Linus Pauling believed that high doses of Vitamin C boosted immune system response and improved overall health. He has yet to be proven incorrect. The best sources of this powerful nutrient are berries (all of them), broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, oranges, papaya, red, green or yellow peppers, snow peas, sweet potatoes, strawberries, and tomatoes.
Vitamin E – The need for Vitamin E increases as we age, because as we get older we become more susceptible to infections and illnesses. And this amazing nutrient has been shown to enhance even an already strong immune system, so long as its source is natural. And the best natural sources of Vitamin E are broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.
Beta Carotene – It doesn’t just enhance the functioning of the immune system, it also offsets much of the damaged caused by smoking and regular alcohol consumption. And unlike supplements, foods rich in beta-carotene pose no lung cancer risk. Synthetic beta-carotene supplements have been found to increase the risk of both colorectal and lung cancer in smokers, especially those who also consume alcohol. The best sources of this nutrient are apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potatoes, tangerines, tomatoes, and watermelon.
Immunity enhancing minerals are more resistant to heat than their more fragile vitamin counterparts, but even they can be lost through the cooking process. The most effective immunity boosting mineral antioxidants are:
Selenium – According to The American Society for Nutritional Sciences, “Selenium is essential for the efficient and effective operation of many aspects of the immune system in both animals and humans.” The best sources of Selenium are Brazil nuts, sunflower seeds, oat bran, wheat bran, rice bran, fortified breads, caviar, as well as must cook items like liver, shellfish (oysters, whelk, mussels), fish, bacon, pork chops, shrimp (prawns, camarones), lobster and crab.
Zinc – According to the American Journal of Clinical Nutrition, “Zinc is known to play a central role in the immune system, and zinc-deficient persons experience increased susceptibility to a variety of pathogens. The immunologic mechanisms whereby zinc modulates increased susceptibility to infection have been studied for several decades. It is clear that zinc affects multiple aspects of the immune system, from the barrier of the skin to gene regulation within lymphocytes. Zinc is crucial for normal development and function of cells mediating nonspecific immunity such as neutrophils and natural killer cells. Zinc deficiency also affects development of acquired immunity by preventing both the outgrowth and certain functions of T lymphocytes such as activation, Th1 cytokine production, and B lymphocyte help. Likewise, B lymphocyte development and anti-body production, particularly immunoglobulin G, is compromised. The macrophage, a pivotal cell in many immunologic functions, is adversely affected by zinc deficiency, which can dysregulate intracellular killing, cytokine production, and phagocytosis. … In persons suffering from marginal zinc deficiency, clinical signs are depressed immunity, impaired taste and smell, onset of night blindness, impairment of memory, and decreased spermatogenesis in males. Severe zinc deficiency is characterized by severely depressed immune function, frequent infections, bullous pustular dermatitis, diarrhea, alopecia, and mental disturbances.”
So, basically, without sufficient Zinc in your diet your health and ability to function normally, and even procreate, are severely compromised. The best sources of Zinc are beans, whole grains, wheat germ, dried watermelon seeds, pumpkin and squash seeds, dark chocolate and cocoa powder, peanuts, fortified cereals, dairy products, and must cook sources like lamb (mutton), crab, roast beef, veal liver and oysters.
Immunity enhancing phytonutrients and flavonoids are also highly sensitive to heat; some scientists claim even more so than vitamins. The most renowned for their immunity enhancing abilities are:
Quercetin – A phytonutrient that fights inflammation and helps to reduce allergies as well as boost immune response. As a matter of fact, in a two recent studies, Quercetin was able to significantly strengthen immunity in both Humans and animals exposed to the flu virus. This amazing nutrient can be found in the skin of the fruits like apples, red and black grapes, blueberries, blackberries, cherries. It’s also found in onions, capers, lovage, chamomile tea, green tea and other foods and beverages.
Luteolin – A flavonoid widely considered a super-nutrient. In addition to boosting immune response, studies have shown that Luteolin is an active “scavenger” of free radicals and may help protect the body against the damage of radiation and chemotherapy. Nearly all fruits and vegetables contain flavonoids. But Luteolin is found most abundantly in celery, green bell peppers, artichokes, blueberries, carrots, rosemary, fresh thyme, fresh peppermint, parsley and other fruits, veggies and herbs.
To insure that you stay healthy year round and avoid nutritional deficiencies, be sure to eat the RDA (Recommended Dietary Allowance) of the aforementioned vitamins and minerals.
How much do you need?
Vitamin C – 90 mg. for men, 75 mg. for women. Smokers: 125 mg. for men and 110 mg. for women.
Vitamin E – 15 mg for both men and women.
Beta-carotene – There’s no RDA for beta-carotene, but the Institute of Medicine claims that taking 3 to 6 mg. daily may lower your risk of chronic diseases.
Selenium – 55 mg. For both men or women
Zinc – 11 mg. for men, 8 mg. for women. If you’re a strict vegetarian, you may require as much as 50% more dietary zinc, because your body absorbs less zinc when you have a diet rich in plant-based foods.
Unfortunately, there is no RDA for any phytochemicals or flavonoids, so there’s no clear-cut amount of Quercetin or Luteolin to aim for. But as long as you eat a diet high in the raw fruits and vegetables that contain those nutrients you should be fine.
The immune system is highly complex and has yet to be fully understood and explained by scientists, but one thing is abundantly clear – you can greatly increase it’s efficiency and stay out of the doctor’s office by simply eating a high nutrient diet. And one of the main benefits of eating raw, living foods is that you will preserve and consume more of the nutrients that bolster your immune system.
Eating large amounts of raw fruits and veggies may sound inconvenient, but when you consider how much time you’ll save on food prep and cooking, not to mention the amount of money you’ll save on nutritional supplements and medical bills, it’s actually more advantageous than eating cooked foods. And if you feel that you absolutely must cook some of your fruits and veggies, remember that steaming and boiling have been shown to preserve more of the nutrients than other cooking methods.