Immune System – Diet
Purpose: To eat a diet that strengthens the Immune System.
Macronutrients.
Once again, think about what your body needs when it is under attack. It needs high quality nutrient dense food that will help it play better.
Diets that are low in protein can reduce the number of T-cells and Macrophages, as well as IgA, all important defensive players and can therefore make you more vulnerable at the back.
An overall calorific deficit can also reduce your Keepers shot-stopping ability, which is one of the reasons it’s not usually a good idea to go on a diet in the depths of winter, when stress and the attack of the opposition is often at its strongest and most threatening.
Micronutrients.
Star Players:
Zinc.
Selenium.
Coenzyme Q10.
Lycopene.
Vitamins A, B6, C, D and E.
Turmeric (Curcumin).
All have some promising evidence that they can assist the immune system.
Remember:
Look at the evidence.
Create great beliefs – see beliefs training.
Decide what fits best into your own team’s style of play.
Take action.
Selenium: Is a trace mineral and an antioxidant with both anti-viral and anti-bacterial properties, as well as helping your immune system defend against the attack of cancer.
Consequently, low levels in people have been associated with an increase risk of; prostate, gastric, colo-rectal, bladder and lung cancers.They are also associated with a higher risk of recurrence and shorter survival times. It may even help to protect your heart, through an anticoagulant action.
Foods: Bran, tuna fish, poultry, seafood, broccoli and onions, tomatoes, Brazil nuts and Garlic are good sources.
Dose: You can supplement up to 200 micro grams (mcg) daily.
Vitamin A and Beta-carotene:
Vitamin A deficiency is associated with increase risk of infection because of poor play by T cells and B cells and also an increase risk of cancer, especially Breast cancer, Prostate and Skin.
There are lots of studies supporting the use of Beta-carotene to help prevent cancer.
Foods:- Carrots, Peppers, Apricots, Sweet Potato, Spinach and Kale.
Dose: Supplement Vitamin A – cod liver oil no more than 1000mgs a day.
Beta-carotene up to 50mgs a day in divided doses.
N.B. Take Beta-carotene with meals to assist digestion (fat soluble).
Vitamin B6:
Deficiency is associated with a slow down in the play of lymphocytes and their ability to pass to T and B cells.
Beware too much B6 can sometimes help the opposition – no need for mega doses.
Foods:- Sunflower seeds, pistachio nuts, tuna fish, turkey and chicken, prunes, avacadoes, spinach.
Dose: 1.3 – 1.7 mg daily.
Vitamin C or L-ascorbic acid
An essential nutrient and vitamin found in most fruit and vegetables. The most well known being oranges, though in reality it contains only moderate amounts of Vitamin C.
Because Vitamin C is found in high concentrations in immune cells and is consumed quickly during infections, it is likely to help your Health Keeper and the rest of your immune system defend against an attack and should be increased when you are fighting an infection.
Foods:- Peppers, Kiwi, Kale, Broccoli, Strawberries, Oranges, Peas, Papaya.
Dose: At least 1g
Vitamin D:
The sunshine vitamin – is an important defensive player, with the potential to tackle both infections and cancer. As well as reduce the incidence of MS, rheumatoid arthritis, inflammatory bowel disease and type 1 diabetes.
Moreover, sunshine can be positively therapeutic for; depression, S.A.D – seasonal affective disorder, osteoporosis and certain cases of psoriasis
Foods:- Oily Fish, Mushrooms, Eggs, Pork, Yoghurt, Soymilk, Oatmeal.
Dose: 800 – 2000iu daily
Vitamin E:
Another fat-soluble vitamin, with antioxidant, free-radical attacking properties. It helps to protect the membranes of the cells on your immune system and improve their play against cancer. Low levels have been linked to an increase risk of stomach, bladder and lung cancer.
Foods:- Nuts and seeds (pumpkin and sunflower), soya, whole grains and eggs.
Dose: Supplement up to 400IUs – look out for the Tocotrienol form of Vitamin E which appears to possess the star defensive quality!
Lycopene:
Another cancer-fighting antioxidant, particularly effective against Prostate cancer. A study done at Harvard medical school showed that men who ate tomato products at least 4 times a week, reduced their risk of prostate cancer by 20% and if they got up to 10 helpings, it was reduced by 45%.
NB. Cooking Tomatoes and adding a little olive oil helps the GastroTeam to absorp Lycopene – Tomato Ketchup is also a surprisingly good source, though watch the sugar content!
Foods :- Tomatoes, Peppers, Peaches, Carrots and Strawberries.
Dose: 2-30mg daily.
Zinc:
Is a trace element, often believed to reduce the course of the common cold, along with vitamin C – the evidence is quite mixed, but, the zinc preparations shown to be most effective are zinc acetate in the form of lozenges containing in the region of 20mg of zinc. For best effect, they should be started within 1 day of onset of symptoms, and taken every 2 hours.
Foods:- Meat, Eggs, Shellfish, Seeds and Wheat Germ.
Dose: 10mg
Turmeric:
A dark orange/yellow spice used in a lot of Asian cooking and Ayurvedic medicine. The active ingredient is Curcumin, which has been used for thousands of years as a body cleanser. Research shows it can have anti-fungal, anti-bacterial, anti-inflammatory and anti-cancer properties.
Tip: Add to food rather than take as a supplement and mix with black pepper to aid absorption.
Some Immune Booster Subs to consider:
Echinacea: Often billed as the “Natural” Antibiotic and used by many, especially teachers, to prevent or reduce the severity of colds and upper respiratory tract infections. It has been used for centuries by Native Americans to treat such conditions.
The evidence doesn’t really support its long term use, though you might consider using it in the early days of a cold and then stop when symptoms improve.
NB. Not recommended in pregnancy, breast-feeding or serious auto-immune conditions and those with an allergy to plants especially those of the daisy family (sun-flower and ragweed).
Garlic: I have a lot of patients who swear by the infection fighting capabilities of Garlic.Tests done in the laboratory found garlic can help play against; bacteria, viruses, and fungi. A study done in 2006, suggested there was a link between consumption of Garlic and a lower risk of certain common cancers.
Ginseng: Probably the number one player in the Asian leagues, especially in terms of boosting the immune system. It has been demonstrated to help the ImmunoTeam play well against bacteria and viruses by making the Macrophages more hungry.
Beetroot Juice: Used to lower blood pressure and by athletes to improve stamina and recovery time, it also has cancer fighting abilities.The betacyanin contained in beetroot (the beetroot’s deep red color pigment) has been shown to reduce precancerous cells in the oesophagus, and help with skin and liver tumours.
Sauerkraut: A fermented food (cabbage) very popular in Germany and Poland. It contains beneficial bacteria which can educate and support the immune system by controlling certain immune cells and helping to prevent autoimmune reactions.