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As the weather becomes colder and we stay indoors, people often catch colds or other viruses. Protein is important for building, repairing and maintaining all of the body’s cells, tissues and organs which help to sustain the immune system and energy levels. Yogurt provides a healthy dose of good bacteria that can protect the body against harmful bacteria and infections.
There are also excellent supplements available that can support your immune system.  Our Healthy Choice Naturals Immune Essentials is fortified with 20 powerful vitamins and herbs that provide your body with the extra nutritional support it needs during colds and flu season. The Most Complete Immune System Vitamin Available Anywhere You Will Not Find a Better Product or Price! Immune Essentials™ is manufactured in the United States in an FDA Compliant Lab and complies with all state and federal laws, as well as GMP - Good Manufacturing Practices. Being part of a society that relies on fast, convenience foods that are often packaged, overly processed and lacking essential nutrients, it is important to ensure your body receives the nourishment required to maintain optimal health. Calcium Ascorbate is a non-acidic form of vitamin C, making it gentle to the stomach.  Vitamin C is one of the most important antioxidants in the body. Citrus Bioflavonoids, obtained from citrus fruits, include hesperidin, quercetrin and rutin all of which usually possess anti-inflammatory properties. Zinc is an essential trace mineral that is needed for the function of over 300 enzymes in the human body, including carbohydrate metabolism, protein and DNA production, protein digestion, bone metabolism and antioxidant protection[ii].  As an antioxidant, zinc protects vitamin E, controls vitamin A, restricts internal free radical production and is needed for superoxide dismutase (SOD) production[vii].
Betacarotene is the most popular member of the carotenoid family.  Carotenoids, are colourful antioxidant plant pigments, that are found mostly in carrots, tomatoes, spinach and blueberries. Riboflavin (Vitamin B2) is essential for the production of energy from foods, as well as for normal growth, development and repair of almost all body tissues.  It is also needed for immune function, nerve development, as well as hormone production and regulation[iii]. To enhance the functions of the above nutrients it is ideal to incorporate nutrient rich fruits and vegetables into your diet that can provide synergistic benefits.
Carrots are a rich source of carotenoids, especially beta-carotene, which can be converted into vitamin A in the body. Mangoes are high in betacarotene, Vitamin C and Vitamin E, whilst also being high in pectin (soluble fibre)[xiv]. Pineapple contains significant levels of Vitamin C, A and the enzyme bromelain, which is a protein splitting enzyme that may benefit digestion[xvi]. Lemons have a high Vitamin C content, whilst also containing Vitamins A, B1, B2, B3 and bioflavonoids. Eating a wide range of fresh fruits, vegetables and whole foods will ensure you are receiving adequate nutrition to maintain your wellness through a strong immunity.
Informative BlogThis magazine provides a collaboration of research and technical information on topics related to functional foods, as well as blog posts. If you get bored with fruit and vegetables, try to buy something you’ve never tried before and go for a little more than the usual apples and oranges in the fruit bowl.
Dark leafy greens, such as kale and spinach and yellow or orange vegetables like carrots, winter squash and sweet potatoes supply a healthy dose of disease-fighting antioxidants. Green tea is rich in polyphenols plant antioxidants as well as a number of other chemicals that can help protect the body against cold or flu. The good bacteria are called probiotics, and studies have shown eating yogurts rich in them can lead to an improved immune response by increasing the body’s white blood cell count.
Adequately feeding your immune system by choosing the right foods and eating them on a daily basis can help boost its fighting power.
Without adequate nutrition your body may not have the strength to fight off infections and illnesses quickly and easily, as your immune system is not receiving the nourishment it needs. Vitamin C and other supportive nutrients are particularly important to keep you fighting fit and ready to tackle every day head on.
Our immune systems have the amazing capacity to protect us from disease and fight off foreign invaders that may cause our body harm.
Vitamin C promotes tissue repair and wound healing and is also important for the general health of the immune system. Additionally, citrus bioflavonoids have significant antioxidant activity and facilitate the absorption of Vitamin C[iv]. Although the majority of studies have focused on the benefits of d-alpha tocopherol, new research is showing that consuming mixed tocopherols has an even greater health benefit[vi].


A standardised extract of elderberries has been shown to inhibit the replication of a number of strains of the influenza virus (type A, type B and animal strains) in vitro.
They also contain pectin (a soluble fibre) which helps to control blood cholesterol levels[xiv].
Lemons have antiseptic and cleansing actions making them beneficial for those prone to infections and fevers[xvi]. However, when you are unsure if you have eaten enough Vitamin C rich and nutrient dense foods plus additional antioxidants to fulfil your daily requirements, it may be beneficial to supplement with a functional food supplement containing a unique combination of vitamins, minerals, fruits and herbal extracts to ensure that you are getting the immune boost and protection you may benefit require. It is meant for informative reading only and is not to be taken as advice or recommendation.
Garlic fights infection and bacteria (and maybe vampires!) With antiviral properties and also antibacterial features, garlic promotes the growth of your white blood cells. If you want your body to fight infection you need to eat foods that can increase the activity and new production of white blood cells. Remembering to mix up the colours of what you eat can be all that you need to spike your interest and enjoyment. While there is no way to cure the common cold or the flu, having a healthy immune system is one of your best defenses against those nasty viruses.
The vitamins (especially A and C) and the phytochemicals that lend fruits and vegetables their colors serve as antioxidants that promote immune function.
It is also an antioxidant that plays a major role in the absorption of iron & production of antibodies and collagen5.
Bioflavonoids have also been shown to strengthen capillaries which thereby may improve poor circulation[v].
This research study was done to compare a standardised extract to a placebo on 40 flu patients and the health changes were recorded over six days. Please do not copy any of the contents contributors have put in many hours of hard work researching the topics provided.
It is also vital to consume a rich supply of nutrients to address significant nutritional deficiencies evident in those with gluten intolerance. Vitamin C is thought to prevent injury to cells and is therefore very useful in boosting your immune system. In fact, many health-and-wellness professionals believe that your immune system is the key to good health and long life. Try to eat five to nine servings of fruits and vegetables per day and to maximize the variety of vitamins, minerals, and antioxidants, aim to consume two different colors of vegetables and fruits with each meal. To derive the optimal amounts of catechins from your tea, let the bag steep for at least three minutes in hot water. If it does not receive adequate nutrition it may become weakened thereby reduce our body’s ability to fight off infections or illnesses. The extract has been shown to speed the recovery from influenza infection with the infections lasting 2-3 days for 90% of the patients taking elderberry extract, compared to 6 days for the patients taking placebo[viii]. The bright green, yellow and orange vegetables have the highest amounts of carotenoids like beta carotene. Eating nuts may lower risk your risk of chronic disease and they are so easy to keep in your bag for when you need a quick snack.
Dark berries in particular contain large doses of bioflavonoids that can act as antioxidants which will attack the free radicals moving around your body. There are many different types of mushrooms and they can be used in all sorts of ways to give you the best benefits.
When the largest organ in your body is healthy, you have a much better chance of staving off infection.
That means if you weigh 130 pounds, which equals about 59kg, consume at least 47 grams of protein per day. A weakened immune system can leave you feeling run-down and fatigued, increase your susceptibility to colds and flu, increase allergic responses, and worst of all may leave you open to serious illness or disease.
You should consume mixed berries as it is thought they all work together to give you the best boost.


While a healthy lifestyle in general is important, studies have shown that diet plays a special role in keeping the immune system strong. To avoid saturated fat, choose three- to four-ounce portions of lean protein such as fish, seafood, poultry (without the skin), eggs, lentils, beans, and soy products. To ensure you have a strong, healthy immune system you must feed your body with whole foods and nutrients that will provide the nourishment required by your immune system to keep it strong and functioning at an optimal level. And they are simple ways to have robust health.For those of you who may be unfamiliar with her work, Dr.
Natasha is a neurologist with a masters in nutrition from the UK, who created a dietary protocol for healing autism, as well as other neurological, chronic and autoimmune issues.
If you reduce the fat and sugar content and consume the cocoa you may be able to increase your good cholesterol and decrease the chance of heart disease. She has helped patients around the world and has trained other practitioners to do so as well.
Include these vegetables in hearty soups, add vegetables to your next lasagna or grate them up to hide them in meatloaf or meatballs. The GAPS Diet helps by healing and sealing the gut lining, reducing toxic burden on the immune system, and replenishing beneficial microbes. For more on GAPS you can visit gaps.meThis list of immune system boosters influence immunity for the better.
Animal and human studies have shown that folks with high levels of cholesterol have a higher protection against infection. Apart from dietary sources, Vitamin D actually starts with cholesterol in your skin and, with the sun’s obliging kiss, undergoes several changesa€¦first in the skin, then the liver, and finally the kidneys, before it is in the active form that regulates calcium metabolism and absorption, and strengthens immunityWhere can I get these healthy fats to boost the immune system?The best way to get animal fats and good quality eggs (that are pastured) is to get to know your local grass-based farmer.
Animal fats such as tallow, lard and poultry fats are not always readily available, but if you befriend your local farmers they can usually help you find them. How we incorporate fats and cholesterol into our family’s dietAs a mother of four children I am keen on having healthy kiddos!
As a mom of four children herself, she works with moms and their kiddos to help them feel their best and to have all the life and energy they were meant to have.Melanie is an NTP, Certified GAPS Practitioner, and Healing Foods Specialist in Vermont. January 22nd, 2014 10:31 am Reply Peggy CAnd oh yes, as someone else pointed out, saturated fats are best, mono are okay, nut and seed oils, not so much, especially seed oils.
For example, long chain fatty acids contribute to body fat accumulation when one’s needs are satisfied, but short chain lipids do not. Not defending PUFA–even cold pressed, they are not good as once in the body at body temperature, they are easily oxidized, generating free radicals, causing inflammation, and so on. January 21st, 2014 6:49 pm Reply kirkYet no healthy traditional society ever ate lean meat.
January 22nd, 2014 10:52 am Reply Naomi SniderI was looking through the list of ten to see if you mention Thymus tapping.
We are a tiny pasture-based farm outside of Vancouver raising pastured heirloom pork, pastured duck, chicken and eggs as well as plenty of veg. I know that sounds bizarre, but I have bought everything from beef to honey farmer-direct for very good prices.
December 13th, 2013 4:33 am Reply web pageYour means of describing the whole thing in this piece of writing is really good, every one be able to simply be aware of it, Thanks a lot. December 13th, 2013 1:02 am Reply ErinMy son got mono at college, his first year away from home.
December 11th, 2013 11:30 am Reply Melanie Christner, NTP, CHFS, CGPThere are so many unintended consequences resulting from a poor diet, and fueling our energy and our cellular repair with junk.



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