Immune System Support



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Having a strong immune system is the foundation for good health.  The immune system is a complex system that can be supported by healthy living strategies.  Making nutritionally sound dietary choices such as eating a diet high in vegetables, fruit, whole grains and low in saturated fat is an excellent place to start for supporting immune function.  A variety of fresh whole foods  containing an abundance of vitamins, minerals and phytonutrients as well as getting plenty of sunshine, exercise, water  are all contributing factors in maintaining a healthy immune system.  

There is ongoing research investigating the immune boosting function of a number of different nutrients which most commonly include the following:  Vitamins, A, B2, B6, C and D as well the minerals Selenium and Zinc.  While supplementation is an option, obtaining these nutrients from whole foods would be the best nutritional strategy.

Micronutrients for Immune Support	Food Sources
Vitamin A	Sweet potato , carrots, pumkin, spinach, broccoli, kale, parsley,apricots, mango, papaya, cantaloupe, fortified cereal.
Vitamin B2 (Riboflavin)	Legumes, nuts,brown rice, milk, bread products,nutritional yeast, fortified cereals, blackstrap molasses, psuedograins (amaranth, buckwheat,quinoa, wild rice).
Vitamin B6	Bananas, brown rice, walnuts, avacados, oats, fortified cereals, pseudograins.
Vitamin C	Red and green peppers, kiwis, oranges, strawberries, broccoli
Vitamin D	Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a result of sunlight exposure
Selenium	Seafood, brazil nuts,walnuts, brown rice, nutritional yeast
Zinc	Red meats, some seafood, fortified cereals, psuedograins, pumpkin seeds, nutritional yeast.

Precisely which nutrients and strategies work best for supporting the immune system is not scientifically proven.  Using the basic guidelines for healthy living will provide a multifaceted approach to maintaining strong immune function.

Source:  Excerpted from The Truth About Your Immune System, a Special Health Report from Harvard Health Publications.

Super Immunity Foods, a book written by Frances Sheridan Goulart,CCN, focuses on foods that strengthen the immune system.  She refers to foods that are thought to strengthen the immune system as Super Immunity Foods.  The book also identifies the immune system to have six centers; the cardiovascular, nervous, digestive, musculoskeletal and respiratory centers.  Different, organs, structures and substances are involved.  In general, what causes immunity to stumble and leave us vulnerable to disease is the over activity of one or more of the centers.  The charts below allow for a clear understanding of what foods to use to strengthen the body’s six immune centers.

Immune Center	Super Immunity Foods
Cardiovascular Center	Oranges, citrus, flaxseed, onions, garlic, tomatoes, olives and olive oil, sea vegetables, tea.
Nervous Center	Berries, dark leafy greens, green foods, mushrooms, apples, Potatoes, herbs and spices.
Digestive Center	Tomatoes, broccoli, nuts and seeds, yogurt, berries, squash, apples.
Musculoskeletal Center	Broccoli, carrots, dark leafy greens, oats, whole grains, yogurt, sea vegetables, soy foods, apples.
Respiratory Center	Carrots, tomatoes, squash, herbs and spices, mushrooms, tea.

Top 25 Super Immunity Foods	Super Immunity Centers
Apples	Cardiovascular, glandular, digestive/detoxification.
Berries	Cardiovascular, nervous, glandular, digestive/detoxification.
Broccoli/Brassica Family	Cardiovascular, nervous, glandular, digestive/detoxification, musculoskeletal, respiratory.
Carrots	Cardiovascular, glandular, digestive/detoxification
Citrus Fruits	Cardiovascular, glandular, digestive/detoxification, musculoskeletal
Dark Leafy Greens	Nervous, digestive/detoxification, and musculoskeletal
Green Food Powders	Glandular, digestive/detoxification, musculoskeletal.
Figs and Dates	Digestive/detoxification, musculoskeletal, respiratory.
Garlic	Cardiovascular, glandular, digestive/detoxification.
Flaxseed	Cardiovascular, glandular, musculoskeletal.
Legumes	Cardiovascular, glandular, musculoskeletal.

Olives and Olive Oil	Cardiovascular, nervous, glandular.
Herbs and Spices	Nervous, glandular, respiratory.
Mushrooms	Glandular, cardiovascular, respiratory, digestive/detoxification.
Potatoes	Cardiovascular, nervous, glandular.
Sea Vegetables	Cardiovascular, glandular, musculoskeletal.
Squash	Cardiovascular, digestive/detoxification, musculoskeletal.
Soy Foods	Nervous, glandular, digestive/detoxification, musculoskeletal.
Nuts and Seeds	Glandular, digestive/detoxification, respiratory.
Whole Grains	Digestive/detoxification, musculoskeletal, respiratory.
Yogurt	Nervous, digestive/detoxification, musculoskeletal.

The above list has been adapted from the book: Super Immunity Foods by: Frances Sheridan Goulart, CCN