Wednesday, September 21, 2011



Antioxidant Nutrients for Immune Health


Vitamin A (3000IU or 900mcg) – tissue healing & repair, neutralizes free radicals, protects from smoke and pollutants, lowers cancer risk, supports a wide variety of immune functions.
Asparagus
Seaweed (Nori, kelp)
Apricots
Broccoli
Spinach
Cantaloupe
Brussels Sprouts
Carrots
Cherries
Kale
Pumpkin
Mango
Lettuce
Red Cabbage
Papaya
Mustard Greens
Sweet Potato & Yam
Peaches
Parsley
Winter Squash
Watermelon
Liver of all sources
Fish Liver oils
Egg yolks
Dairy products (milk, butter, cream)

Vitamin C (2000-4000 mg daily or to bowel tolerance) - VC should be met in food with bioflavonoids. Used in collagen production, normalizing adrenal function, enhancing immune cell activity (killing activity of macrophages), wound healing, healthy blood vessels, treatment of infection
Oranges
Grapefruit
Cantaloupe
Broccoli
Leafy greens
Lemons
Rosehips
Strawberry
Brussel’s Sprouts
Cabbage
Limes
Acerola cherry
Bell Peppers
Asparagus
Sprouted grains
Tangerine
Papaya
Tomato
Parsley


Vitamin E (15mg or 22IU) - enhances immunoglobulin production, protects tissues from free radicals, excellent for cardiovascular system, reduces inflammation
Almonds
Pecans
Quinoa
Rye
Cashews
Walnuts
Spelt
Millet
Peanuts
Chestnut
Kamut
Buckwheat
Hazelnuts
Brown Rice
Barley
Amaranth
Liver
Dairy products
Egg yolk


Zinc (8-11mg) - increased immune response (NK & macrophages)
Oysters
Chicken
Dairy
Nuts
Crab & shellfish
Liver
Green Veg
Wheat Germ
Red meat (pork, beef, lamb)
Kidney
Eggs


Selenium (60-75mcg) - antioxidant, eliminates free radicals, involved in immune response activity
Fish
Eggs
Brazil nuts
Liver
Butter
Shellfish
Kidney
Whole grains (barley, oats, brown rice)
Whole grain Bread

Copper (1.2mg) - needed for immune function.
Shellfish
Nuts & Seeds
Prunes
Offal
Whole Grains
Soy Products


Iron (9-15mg) - Used by pathogenic bacteria creating a greater need, antibody production
Beans & Legumes
Whole Grains
Leafy Greens
Venison
Molasses
Seeds
Tofu
Dried Apricots
           



Red Path Wellness, 2011.

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