| The immune system is a "complex network of | | | | In the Netherlands Cohort Study on Diet and |
| specialized organs, cells, and substances". It | | | | Cancer, in which data was collected on over |
| includes the skin, stomach, pancreas, bone | | | | 100,000 people for more than 6 years, those |
| marrow, spleen, liver, thymus gland, tonsils, and | | | | eating the most vegetables benefited with a 25% |
| the lymphatic system- basically, "all cells and | | | | lower risk of colorectal cancers, but those eating |
| tissues of the body that have the ability to resist | | | | the most cruciferous vegetables did almost twice |
| infection and disease." There are patches of | | | | as well with a 49% drop in their colorectal cancer |
| lymphoid tissue in the intestinal tract, as well. | | | | risk. A study of Chinese women in Singapore, a |
| "Immunity is the ability of the body to defend | | | | city in which air pollution levels are often high |
| itself against specific invading agents such as | | | | putting stress on the detoxification capacity of |
| bacteria, toxins, viruses, and foreign tissues." | | | | residents' lungs, found that in non-smokers, eating |
| Immunity provides a mechanism for defense | | | | cruciferous vegetables lowered risk of lung cancer |
| against disease. Immunity on a cellular level is | | | | by 30%. In smokers, regular cruciferous |
| what protects us against fungi, viruses, bacteria | | | | vegetable consumption reduced lung cancer risk |
| and yeast infections. For example, "B-Cells, T-Cells | | | | an amazing 69%. One cup of broccoli contains the |
| and antibodies protect all body systems from | | | | RDA for vitamin C, and fortifies the immune |
| attack by harmful foreign invaders (pathogens), | | | | system with beta-carotene, and small but useful |
| foreign cells, and cancer cells." | | | | amounts of zinc and selenium, two trace minerals |
| Nutrition plays a significant role in a healthy | | | | that act as cofactors in numerous immune |
| immune system. Considering that the immune | | | | defensive actions. |
| system is a multi-organ system, and that there | | | | A combination of these and other power foods |
| are millions of new immune system cells are | | | | have the ability to defend, protect and restore. |
| produced daily, it is reasonable to assume that "its | | | | They act to defend the immune system by |
| large size and high cellular turnover combine to | | | | enhancing cell-to-cell communication, allowing the |
| make the immune system a major consumer of | | | | cells to send and receive messages clearly and |
| nutrients. So, some aspects of immunity are very | | | | effectively. They protect against the various |
| sensitive to nutritional deficiencies. It is uncertain | | | | environmental toxins, poor food sources, and |
| as to whether this decline in immunity results | | | | stress. Power foods help to restore cellular health |
| from nutritional deficiencies and/or increased | | | | that has been compromised by pollutants; such as |
| requirements. The latter could result from a | | | | those in the air we breathe and water we drink. |
| variety of causes which will be discussed later. | | | | Sea vegetables, more commonly known as |
| Human studies have shown that there is a "causal | | | | seaweed or marine algae, have superior nutritional |
| association between undernutrition and secondary | | | | value that enhances immune system function. |
| immunodepression that results in diminished | | | | Wakame, undaria pinnatifida, is one of the most |
| resistance to infectious diseases" and that "severe | | | | important species of seaweed that is rich in |
| malnutrition has a major impact on resistance to | | | | protein, calcium, iodine, magnesium, iron and folate. |
| disease that is partly mediated through the | | | | Lignans, which help fight cancer are found in high |
| immune system. There is also evidence that | | | | quantity in wakame (kelp) and may provide |
| "moderate-to-marginal undernutrition may | | | | protection against certain cancers. |
| compromise immunity". Deficiencies of zinc, folic | | | | Spirulina is a spiral-shaped, blue-green, single-celled |
| acid, essential fatty acids, manganese, calcium or | | | | alga. It is an over 65% complete, pre-digested |
| any one of the B vitamins may severe impair | | | | vegetable protein. Spirulina absorbs and retains |
| immune system functioning. "Studies confirm that | | | | many minerals and nutrients including essential |
| becoming depleted in even one nutrient can cause | | | | fatty acids, GLA fatty acid, lipids, the nucleic acids |
| us to suffer a variety of ailments and can | | | | (RNA and DNA), B complex, vitamin C and E, and |
| certainly predispose us to inflation, allergies, and | | | | phytochemicals such as carotenoids, chlorophyll |
| even cancer". | | | | (blood purifier) and phycocyanin, a protein that is |
| New research has shown that a deficiency in one | | | | known to inhibit cancer. |
| or more of 8 essential monosaccharides can | | | | Shitake, reishi and mitake mushrooms contribute |
| impair immunity as they "combine with proteins | | | | to increased cellular immunity and have been |
| and fats on cell surfaces to influence cell-to-cell | | | | shown to promote the conversion of cancer cells |
| communication and the functioning of the immune | | | | to normal cells. Chinese research supports the use |
| system. | | | | of these mushrooms to stimulate immune |
| Natural medicine sees the value of preventing | | | | function. They contain betaglucans that are |
| disease, in comparison to reacting to it. There are | | | | proven immuno-stimulants. Mushrooms have good |
| certain foods have been shown to strengthen the | | | | nutritional value because they are low in calories |
| immune system. Plums, broccoli and other green | | | | and fat and have no cholesterol. They are low in |
| leafy vegetables, sea veggies, mushrooms, and | | | | salt and contain various minerals including |
| aloe vera are "power foods"- foods that offer | | | | potassium, linoleic acid, folate, copper, iron, |
| special benefits in relation to immune system | | | | phosphorus, magnesium and selenium. Mushrooms |
| support. | | | | include a good source of vitamins especially B |
| Plums, either fresh or dried, have been the | | | | vitamins. The protein found in mushrooms is |
| subject of repeated health research because of | | | | superior to other vegetable protein due its |
| their high content of unique phytonutrients, | | | | essential amino acid content. Between 70-90% of |
| classified as phenols and their function as | | | | this vegetable protein can be easily digested. |
| antioxidants has been well-documented. Plums | | | | Aloe Vera, a common plant, has been used for |
| increase absorption of iron into the body which | | | | thousands of years on burns and cuts. More |
| has been documented in published research and | | | | significantly, it includes an abundance of essential |
| this ability may be due the high content of vitamin | | | | sugars needed for cellular communication. Aloe |
| C in this fruit. In addition to assisting with | | | | appears to strengthen the immune system, |
| absorption of iron, vitamin C is needed in the body | | | | particularly in those already healthy, to keep |
| to make healthy tissue and is also needed for a | | | | patient from contracting other infections. It has a |
| strong immune system. Plums are a good source | | | | high antioxidant capacity and an anti-inflammatory |
| of vitamin A (in the form of beta-carotene), | | | | effect. |
| vitamin B2, dietary fiber and potassium and come | | | | In summary, the following dietary guidelines are |
| in over 2,000 varieties. | | | | contributing factors in enhancing immune system |
| Broccoli, and other cruciferous vegetables like | | | | functioning: |
| brussel sprouts, are excellent sources of vitamin | | | | 1) limit the intake of white sugar and refined flour |
| A (beta-carotene), B, C and E, incomplete proteins | | | | products; |
| and calcium and are high in fiber. The | | | | 2) drink plenty of water; |
| phytonutrients in broccoli along with our own | | | | 3) use whole grains; |
| enzymes optimize our cells' ability to disarm and | | | | 4) limit the intake of fatty dairy products, and; |
| clear free radicals and toxins, including potential | | | | 5) increase the consumption of fresh fruits, |
| carcinogens. Recent studies show that those | | | | vegetables and legumes. |
| eating the most cruciferous vegetables have a | | | | The Organic Trade Association has cited several |
| much lower risk of prostate, colorectal and lung | | | | reasons to eat organic foods. Some of the most |
| cancer-even when compared to those who | | | | important reasons, in my estimation include the |
| regularly eat other vegetables. For example, in | | | | fact that organic products meet stringent |
| 1992 "a researcher at John Hopkins University | | | | standards- reducing health risks by eliminating the |
| announced the discovery of a compound found in | | | | use of toxic chemicals, and that organic farmers |
| broccoli, namely polyphenols, that not only | | | | build healthy soils- the foundation of the food |
| prevented the development of tumors by 60% in | | | | chain. Healthier soils will promote higher nutritive |
| the studied group, it also reduced the size of | | | | value in foods. |
| tumors that did develop by 75%. In a study of | | | | Eating a combination of raw and cooked foods |
| over 1,000 men conducted at the Fred Hutchinson | | | | may provide maximum health benefits. For |
| Cancer Research Center in Seattle, WA, those | | | | example, raw and cooked broccoli (crucifers) |
| eating 28 servings of vegetables a week had a | | | | provides different anticancer phytonutrients. The |
| 35% lower risk of prostate cancer, but those | | | | raw vegetable has higher vitamin C but cooking |
| consuming just 3 or more servings of cruciferous | | | | the vegetable makes the carotenoids more |
| vegetables each week had a 44% lower prostate | | | | bioavailable. |
| cancer risk. | | | | |