Over the past 2 weeks, I’ve explored the role of the immune system and the inflammation is creates because it’s not functioning optimally.
“Yes, and what do I do about it?” I hear you ask.
Well, the good news is that we know which nutrients play a key role in the immune system and that deficiencies of these nutrients are causing the problems with the immune system. So by increasing the intake of nutrients to build and support the immune system, you can help reduce inflammation.
So let’s take a close look at these nutrients, and the foods that they are in.
Zinc
Zinc plays 2 important roles: as a co-factor (like an ‘assistant’) in immune processes, and as an anti-oxidant protecting against free radicals, and even as an antiviral. Foods high in zinc are pumpkin and sunflower seeds, egg yolks, seafood, oysters and beef.
Vitamin A and beta-carotene
Beta-carotene is found in orange and red fruit/vegetables. The body converts it in to vitamin A, in just the right amounts needed.
A deficiency in vitamin A causes immune cells to function less well and affects the health of mucous membranes (a key defence against pathogens).
Beta-carotene is an antioxidant in itself that is active during the immune system’s response to infection.
Foods high in beta-carotene are: carrots, broccoli, red capsicum, papaya, sweet potatoes. Vitamin A is found in kohlrabi, egg yolks, carrots, apricots, and fish liver oils like cod liver oil.
Vitamin C
Vitamin C is very actively involved in the immune system, as an antioxidant, to stimulate the immune response, fight off infection, as an anti-allergic, and by increasing the activity of white blood cells.
Foods high in vitamin C are: mango, guava, strawberries, blackcurrants, sweet potatoes, paw paw, pineapple, and kiwi.
Essential Fatty Acids
As inflammation is at the core of Endometriosis/Autism, any nutrient that has powerful anti-inflammatory actions should be included. Essential Fatty Acids in Omega-3 Fish Oil and fatty fish like salmon, tuna, mackerel, rainbow trout help keep immune cells undamaged and functioning properly.
Antioxidants
Antioxidants are a number of vitamins and minerals that help the body to get rid of free radicals (which create damage that causes inflammation).
Important antioxidants are vitamin E (in almonds, egg yolks, hazelnuts and corn); selenium (found in Brazil nuts, alfalfa, meat, eggs, onion, garlic, broccoli); acetyl-l-carnitine (found in avocados, beef, chicken and fish); and alpha lipoic acid (in broccoli, potatoes, spinach, tomatoes).
Looking at these nutrients and the foods they are in, some foods are clearly strong supporters of the immune system, and you might want to start eating more of these:
- Sweet potatoes
- Eggs, especially yolks
- Carrots
- Fatty fish such as salmon, tuna, mackerel, rainbow trout
- Pumpkin and sunflower seeds
- Almonds and Brazil nuts
- Broccoli
Adding more of these foods that contain nutrients to build and support the immune system will help reduce the inflammation that is creating so much havoc.
Next week I’ll share some recipes with you. As you may know, cooking is not my forte (not calling myself the reluctant cook for nothing!), but I do have some family favourite recipes that are great for the immune system.
Are you a keen cook and love to come up with great recipes? Then head on over to my Facebook page to take part in a challenge to create a wonderful recipe from the ingredients above.
Eat Well Live Well with Autism
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