VITAMINS AND MINERALS:
Vitamin D how it helps you
A List of Minerals in Foods Macro Minerals
for more info go to: www.wellness-with-natural-health-supplements.com/list-of-minerals-in-foods.html
For Dr. Decuypere's Nutrient Charts™Food Source
~~ Nuts, Grains & Seeds Chart ~~ Go to:
The thirteen vitamin types are:
Vitamin B1 (Thiamin)
Folic Acid (Folacin)
Vitamin B12 (Cobalamin)
Disabled World - Disability News for all the Family: http://www.disabled-world.com/artman/publish/vitamins_minerals.shtml#ixzz1yjXiid91
Magnesium for Sleep Deprivation and other Health Benefits
Fish Oil (salmon) DHA EHA Health Benefits
Included Pages are Information on the following subjects:
Nole : supplements are not a replacement for a good diet. You should still do you best to eat as healthy as possible; supplements are designed to fill in the gaps. Look for bio-available form so your body can absorb it, and once it's in there, it can do you the most good). USANA nutritionals are also purified to the highest level required to remove any unwanted materials
that can be present in other, less carefully prepared supplements, e.g. Their omega 3 fish oil has
been double distillated to remove any trace of fat deposits, which are known to carry heavy metals
accumulated and concentrated up through the food chain.
You can find out more about USANA at their website: http://www.usana.com
tablespoons (100 grams) of sugar, the equivalent of
about two cans of soda, can reduce the ability of white blood cells to kill germs by forty percent. The immune suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours. In contrast, the ingestion of complex carbohydrates, or starches, has no effect on the immune system. So go for those low-GI (Glycemic Index - how quickly a food is turned into sugar by your body) options when you pick your energy foods, such as any starchy food with 'brown' in front of it, basmati or brown rice, natural yoghurt (not ones
with lots of added sugar) and the like. You can read about the GI revolution at
Recipes to help GI balancing go to:
AVOID excess alcohol: Excessive alcohol intake can harm the body's immune system in two
ways. First, it produces an overall nutritional deficiency, depriving the body of valuable immuneboosting nutrients. Second, alcohol, like sugar, consumed in excess can reduce the ability of
white cells to kill germs. High doses of alcohol suppress the ability of the white blood cells to
multiply, inhibit the action of killer white cells on cancer cells, and lessen the ability of
macrophages to produce tumor necrosis factors. One drink (the equivalent of 12 ounces of beer,
5 ounces of wine, or 1 ounces of hard liquor) does not appear to bother the immune system, but
three or more drinks do. Damage to the immune system increases in proportion to the quantity
of alcohol consumed. Amounts of alcohol that are enough to cause intoxication are also enough to suppress immunity.
Supplements & Herbal Fortifications
There is much conjecture (argument) over whether or not supplements (vitamins, minerals,
antioxidants and 'good oils') are worth the expense, and just how much they actually help you. I believe that the right levels of the right types of supplements can help improve not only your
immune system, but those systems of the body that actually reconstruct and repair damage. There
are many supplements out there, but the ones to look for are ones that take their components from
bio-available sources, or make their components the most bio-available.
Nutrients that are important to the good functioning of your immune system include:
Vitamin C: This vitamin tops the list of immune boosters for many reasons. There has been
more research about the immune-boosting effects of Vitamin C than perhaps any other
nutrient. Vitamin C supplements are inexpensive to produce, and it's available naturally in
many fruits and vegetables (see above). Also, you can buy a vitamin-C-fortified version of
just about anything. You don't have to take in massive amounts of vitamin C to boost your
immune system. Around 200 milligrams a day seems to be a generally agreed-upon amount.
When taking vitamin C supplements, it's best to space them throughout the day rather than
take one large dose, most of which may end up being excreted in the urine.
Vitamin E: This important antioxidant and immune booster doesn't get as much press as
vitamin C, yet it's important to a healthy immune system. It's not difficult to get 30 to 60
milligrams every day of Vitamin E from a diet rich in seeds, vegetable oils, and grains, but it's
difficult for most people to consume more than 60
milligrams a day consistently through diet alone.
Supplements may be necessary to get enough vitamin E to boost your immune system. You need 100-400 milligrams per day, depending on your general lifestyle. People who don't exercise (not you, right?), who smoke (again not you, right?), and who consume high amounts of alcoholic
beverages (you are trying to improve you health here, so this better not be you either!) will need the higher dosage.
Carotenoids: Beta carotene is the most familiar carotenoid, but it is only one member of a large family. Researchers believe that it is not just beta carotene that produces a good boost for your immune system, but all the carotenoids
Bioflavenoids: A group of phytonutrients called bioflavenoids that aid the immune system
by protecting the cells of the body against environmental pollutants. Bioflavenoids protect
the cell membranes against the pollutants trying to attach to them. Bioflavenoids also reduce the cholesterol's ability to form plaques in arteries (sticky 'speed humps' that grow larger over time, sometimes eventually blocking the artery entirely) and lessen the formation of microscopic clots inside arteries, which can lead to heart attack and stroke.
Studies have shown that people who eat the most bioflavenoids have less cardiovascular disease. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavenoids needed to help your immune system work in top form, however, if you can't fit all those foods into your diet every day, there is an option for you below.
Zinc: This mineral is considered a good immune booster, in the right quantities. It is also
know to improve virulence (sexual prowess and ability to conceive children) in men, but again when the right amounts are consumed. A word of caution: too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function. Aim for 15 to 25 milligrams a day for the best effects.
Selenium: This mineral increases natural killer cells and mobilizes cancer-fighting cells.
Interestingly, some countries, like Australia, where natural levels of Selenium in the soils are low, mean that there is very little of this important mineral in the food chain. If you live in a country that is low in natural selenium it is very important to supplement your diet, such as a high selenium food source from overseas, i.e. Brazil nuts (from Brazil) are high in selenium.
Omega-3 Fatty Acids: Act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie. Also, recent studies have
shown that Krill oil is an excellent source of these important fatty acids.
Echinacea: A good herbal immune system booster, as it increases the numbers and activity
of white blood cells, as well as increasing the production of interferon, a vital chemical for
the immune system response. Studies have not shown any toxic effects of Echinacea,
although the occasional person may experience some G.I. disturbances, such as diarrhea.
The amount of Echinacea to take can vary from person to person, and from situation to situation, so seeking advice from a qualified naturopath or doctor knowledgeable about herbal medicines is recommended. Studies on the safety and efficacy (how well it works at what dosage) of Echinacea suggest 0.0105 oz (300 milligrams), three times a day, for a total of 0.0315 oz (900 milligrams) a day. There is some suggestion that long term treatment with Echinacea may reduce its potency (ability to do it job) like it can do with antibiotics. It is recommended to take this only in times of need.
Vitamin A is found naturally in many foods:
HEALTH ADVISORY: if you have a high protein (meat, eggs, milk and cheese) diet, you WILL get quite a bit of direct vitamin A from these foods.
Do be careful, as it is possible to poison yourself with too much Vitamin A direct from these sources.
If you are on a high protein diet from animal sources, avoid foods like liver, as vitamin A is highly
concentrated there. You are much better off increasing your beta carotene intake (and other
carotenoids as well) than get direct vitamin A.
working together. This is why getting carotenoids in food may be more cancer-protective than taking beta carotene supplements. The body converts beta carotene to vitamin A, which itself has anticancer properties and immune-boosting functions. But too much vitamin A can be toxic to the body, so it's better to get extra beta carotene from supplements
containing beta carotene (and other caotenoids) and let the body naturally regulate how much of this precursor is converted to the immune-fighting vitamin A. It's highly unlikely that a person could take in enough beta carotene to produce a toxic amount of vitamin A, because when the body has enough vitamin A, it stops making it. Foods high in beta
carotene include carrots, spinach, kale, cantaloupe, apricots, papaya, mango, and oatmeal.
You can get a lot of the other carotenoids from sweet potato as well.
All material provided on this site is for informational and educational purposes only. It is not meant to replace or substitute for the recommendations or advice of your physician or medical provider. Please consult a health care provider regarding the applicability of any opinion or recommendation with respect to your symptoms or medical condition. Products are offered for use in therapies that may benefit normal function and structure. These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure, or prevent any disease.