TOP 12 Foods for Healthy Immune Response
cont'd
4. Grass-Fed Beef or Organ Meats
4. Grass-Fed Beef or Organ Meats
This recommendation is only valid if you are a protein or mixed DNA
Metabolism Type as carb types really should not be much 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.1
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 oils are 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 DNA Metabolism 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. However, the amount and type of vegetables you should eat daily will
depend on your nutritional type.
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 atwww.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.
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 3 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. 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.
If you select a greens
powder to help with you uptake of Chlorella, make sure your selection is
high in amounts and they have not baked or cooked it, therefore removing and
good nutrients and now being void of nutrients.
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 micro-invaders 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 – like the GAIA capsules I suggest), 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.5 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.6
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:
o Honeysuckle
and chrysanthemum: good antivirals
o Artemisia:
antimalarial
o 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.
o Turmeric: ORAC score of 159,277; general immune system booster due to its
high antioxidant capacity, and an anticancer agent as well; turmeric is five to eight 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
o Black
Pepper: Increases the bioavailability of just about all other foods --
herbs and other things
o Oregano: ORAC 13,970; active agent is rosmarinic acid, a strong
antioxidant; one tablespoon of oregano has the antioxidant capacity of one
medium apple
o Cinnamon:
ORAC 267,536; powerful antimicrobial agent—found to kill E. coli and many other
bacteria; also has anti-inflammatory compounds
o 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-inflammatory8
Finally, 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 also improve your overall health and longevity
at the same time.
Sources
and References
Broccoli Brussels & Chicken Stew
Serves 8
Do you like all the green vegetables? Well this dish throws them
into one pot and allows them to cook up together and become something tasty
INGREDIENTS
2
pounds of raw chicken thighs, diced (or breasts)
2
tablespoons coconut oil
1
onion, diced
3
cups of broccoli florets, chopped
1-2
pounds of brussels sprouts, sliced in half or roughly chopped
Sea
salt and pepper, to taste
Options:
turmeric, garlic cloves, ginger Italian
herbs or even coconut milk with curry powder
INSTRUCTIONS
1)
Heat up a large skillet over medium heat. Add your cooking oil, and then add
your diced chicken.
2)
Chop up your onion, and add it to the cooking chicken. Let cook for 10-15
minutes, until the chicken is browned and the onions are softened. Season with
salt and pepper, or any other spices you'd like. I did about 1 1/2 teaspoons of
salt, and 1 teaspoon of pepper, but have also added rosemary garlic seasoning
and that was delicious too!
3)
In the mean time, chop up your broccoli and brussels sprouts and add them to
your slow cooker.
4)
Once your chicken and onions have cooked 10-15 minutes, add them to the slow
cooker with the raw veggies, and mix to incorporate. Cook on low for 4 hours.
Yum
– Flourless Protein BROWNIES
Just 4 healthy ingredients to make these special treats and I can eat these and burn fat.. wowza!
INGREDIENTS
2
scoops Chocolate or Vanilla-Coconut Collagen
Protein Powder http://www.vitalproteins.com/collagen/collagen-whey-vanilla-coconut-20-oz-canister.html?acc=556f391937dfd4398cbac35e050a2177
3
medium, overripe bananas (approx. 1 cup) (Tamara uses 2 bananas and chocolate
stevia drops)
½
cup smooth almond butter
3
tablespoons – 1/3 cup raw cacao powder (if you use chocolate collagen powder
then you may need the smaller amount and more if you use the vanilla-coconut
collagen powder)
INSTRUCTIONS
1. Preheat the oven the 350 degrees, grease a
small cake pan or loaf pan and set aside.
2. In a small microwave-safe bowl or stovetop,
melt your nut butter.
3. In a blender, food processor, or using your
hands to combine the bananas, cacao powder, protein powder and nut butter until
smooth.
4. Pour the mixture into the greased pan and
bake for around 20 minutes or until cooked through. Remove from the oven and
allow cooling completely before slicing into pieces.
Notes
· Protein powder- It
lends itself to a gummy texture, just an fyi – these will suit you just fine
but for the kids you may need to top these with lots of frosting J.
· You don't need to
blend or process all ingredients, but they lend a smoother texture- Although I
do like my banana chunks in them
· These brownies are
not super sweet, as the protein powders used all had sweetener in them. Adjust
accordingly if you'd like a very sweet brownie.
If you prefer more sweet consider these options: stevia (t’s fav), coconut sugar, real maple syrup or raw honey.
· Brownies are best
kept and enjoyed refrigerated- They are also freezer friendly.
DNA Diet & Lifestyle
programs. Test, don’t guess!
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