Dolele

Superfoods For Your Immunity

Immunity Superfoods contain significant amounts of specific nutrients that research shows helps the immune system to function normally. Maintaining a healthy immune system is the best way to reduce the number and severity of colds and flu.

The pro-vitamin A carotenoids (alpha- and beta-carotene and beta-cryptoxanthin) can be directly converted into vitamin A by the body. Vitamin A is commonly called the “anti-infective” vitamin because its metabolic derivatives (retinoids) help maintain active levels of circulating natural “killer” cells which have antiviral and anti-tumor properties. Vitamin A derivatives also support the integrity of epithelial cells that line the airways, urinary and digestive tracts – comprising the body’s first line of immune defense.

Vitamin C is another antioxidant vitamin which also helps support a healthy immune system by preserving the function of white blood cells. The vitamin C in these cells, the levels of which are among the highest of any tissues in the body, protect their function during free radical mediated cell destruction. Some research also shows that very high vitamin C intakes may also reduce the severity and duration of colds by lowering levels of free radicals and histamine (responsible for congestion and stuffiness) through its antioxidant properties. In addition vitamin C also helps regenerate “used” vitamin E back into its active form, vitamin E is a potent antioxidant that shields immune cells from free radicals and may boost the production of bacteria-busting white blood cells.

Another immune supporting nutrient is selenium - a deficiency in this trace mineral has been shown to impair the immune system, in fact some research suggests selenium intake can also stimulate an immune response even when selenium status is relatively normal.  Research suggests its role is in the signaling involved in eliciting an immune response and some viruses are known to become more virulent when selenium is low.

Low zinc status is also associated with an impaired immune response. Studies have shown that those suffering from it become more susceptible to infections such as diarrhea, pneumonia and malaria. Also, the sort of age-related declines in immune function seen in the elderly (increased infection rates etc.) mirror those of zinc deficiency.

Finally, antioxidant polyphenols are now being seen as very important for a normally functioning immune system. The decline in immune function seen in extreme athletes such as marathon runners and soldiers after extensive physical exertion is also similar to age related declines in immune function. The latest research suggests ingestion of antioxidant polyphenols such as quercetin can significantly reduce infection rates in such populations therefore improving a weakened immune function.

Meets Superfood Immunity Criteria

To qualify as an Immunity Superfood a serving* of the food must contain at least the minimum amount of TWO of the following immunity-supporting nutrients:

• Vitamin A (as beta carotene) – 24 micrograms-RAE, represents a minimum of 10% of our daily value as indicated on a food label.
 
• Vitamin C – 6.0 milligrams, represents a minimum of 10% of our daily value as indicated on a food label.

• Selenium – 7.0 micrograms, represents a minimum of 10% of our daily value as indicated on a food label.

• Zinc – 1.5 milligrams, represents a minimum of 10% of our daily value as indicated on a food label.

AND contain polyphenolic antioxidants as evidenced by an ORAC score of at least 1000.

Note: Scientific evidence suggests these nutrients help support a healthy immune system but are not capable of enhancing or ""boosting"" its effectiveness.

* Amount of food not to exceed the FDA reference amount for that food or in the case of nuts 2x the reference amount.

EXAMPLES

Included - Broccoli: A serving of raw broccoli (1 stalk, 148 grams) has an ORAC value of 2,016 and contains 132 milligrams of vitamin C and 46 micrograms RAE of vitamin A.

Excluded - Oranges: Although an orange (154 grams) has an ORAC value of 2,801 and contains 91 milligrams of vitamin C, it only contains 18 micrograms RAE of vitamin A, 0.12 milligrams of zinc and has no selenium at all.