Originally posted by undo
hey anybody know of a natural immune system booster food type, other than vitamin C and echninacea?
Man! I'm slow getting around to stuff but better late than never, I guess. Hope this info helps.
The 12 Most Powerful Super Foods By Amy Paturel, M.S., M.P.H.
Why Are They So Super?
Ask five nutritionists to rate the 12 most powerful foods and you'll get five different lists, but many of the selections will overlap. Why? Because
every food provides something different: Some are a rich source of protein or fiber but void of many vitamins and minerals, while others contain
disease-fighting phytonutrients, vitamins and minerals, but no protein. The trick, claim experts, is to get a variety of the best foods. The following
12 power foods are a good place to start.
Sure they're high in fat, but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease, and
diabetes. 'Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders,' says Ed Bauman, Ph.D.,
director of Bauman College . They're loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and
'An apple a day really does keep the doctor away,' says Jonny Bowden, Ph.D., C.N.S., author of The 150 Healthiest Foods on Earth. Apples are loaded
with the powerful antioxidants quercetin and catechin, which protect cells from damage - that means a reduced risk of cancer and cardiovascular
disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their
skins pack a lot of fiber too (about twice that of other common fruits, including peaches, grapes, and grapefruit), which may help fight the battle of
Antiaging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function.
Studies show that eating blueberries slows impairments in motor coordination and memory that accompany aging. These little berries also reduce
inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer's and Parkinson's, to diabetes and heart disease.
Other studies show that blueberries have much greater anticancer activity than other fruits
In the vegetable world, the Brassica genus reigns supreme, and the cabbage is the most impressive of the lot. Brassica vegetables (including broccoli,
bok choy) contain compounds called indoles, which have been shown to reduce the risk of cancer dramatically. 'Eating cabbage more than once a week
cut men's colon cancer odds by 66 percent,' says Bauman. 'Cabbage also stimulates the immune system, kills bacteria and viruses, and is a good
blood purifier.' If you go for the red variety, you'll also get a healthy dose of anthocyanins (the same pigment molecules that make blueberries
blue), another powerful antioxidant with an anticancer punch.
Fish and Fish Oil
Eating fish helps cut the risk of heart disease, cancer, Alzheimer's, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate
depression. The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring, and sardines,
because those varieties provide the most heart-healthy omega 3s. Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish,
and albacore tuna, says Roberta Anding, M.S., R.D., national spokesperson for the American Dietetic Association. (Chunk light tuna is okay.)
Research shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. ' Two to three cloves a
day cut the odds of subsequent heart attacks in half for heart disease patients,' says Bauman. 'Garlic also tops the National Cancer Institute's
list of potential cancer-preventive foods.' Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium. Garlic
also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections. Can't stand garlic breath? Chew on a sprig
Used for centuries in Eastern medicine, mushrooms have powerful effects on the immune system – especially the maitake, shiitake, and reishi
varieties. 'Mushrooms such as maitake help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure,' says Bauman. In
fact, mushrooms are used as an adjunctive cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy
and radiation while simultaneously shrinking tumors. What's more, Japanese researchers have found that regularly eating shiitake mushrooms lowers
blood cholesterol levels up to 45 percent.
Almonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. According to the Food and Drug
Administration, eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart
disease. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their
protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).
The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to
containing all nine essential amino acids, eggs are loaded with nutrients. 'And for God's sake, eat the yolks,' says Bowden.. People avoid the
yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from
accumulating in the liver.
Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and
health reasons. Gandhi himself proclaimed, 'Wherever flaxseed becomes a regular food item among the people, there will be better health.' Bauman
adds, 'The seed itself has terrific nutritional value, very usable protein, tremendous fatty acids, and minerals like magnesium, potassium, and
zinc.' Additionally, they're a great source of fiber.
Pomegranates have up to three times the antioxidants of red wine and green tea – and the juice has been shown to reduce artery-clogging plaque,
which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may also help slow aging and protect
When it comes to chocolate, bitter is better – at least in terms of health. The benefits of chocolate come from flavonols and antioxidants (the same
disease-fighting chemicals found in cranberries, apples, strawberries, and red wine). The caveat: Only real cacao contains flavonols, so look for
chocolate that boasts a high percentage of cacao (60 percent or more). Dark chocolate also has fewer calories than other varieties, and when eaten in
moderation, it lowers unhealthy LDL cholesterol and prevents plaque from building up in your arteries.