An immune army protects the body’s boundaries and, once these have been penetrated, employs a plethora of strategies to protect your child from infection. In order to develop and thrive, your child’s immune system needs to be nourished by the nutrients it requires to function efficiently. The key immune-boosting nutrients and their STAR food sources are . . .

 

Vitamin A : Immune Function *

 

Antioxidant; required for lymphocyte maturation and protection, maintenance of mucous membranes of respiratory, urinary and digestive systems, and essential fatty acid (EFA) metabolism. Deficiency Symptoms: Dry skin, frequent infections, impaired growth, mouth ulcers, night blindness, poor hair condition. Caution: Too much vitamin A in supplement form can be toxic to the body. It is best to get Vitamin A from Beta-Carotene rich foods and let the body naturally regulate and convert beta-carotene to the immune-fighting vitamin A. Food Sources: sweet potato, moringa, squash, carrots, kale, parsley, spinach, broccoli, romaine lettuce, mangoes, cantaloupes, and apricots.

 

B-vitamins: Immune Function *

 

Required for antibody formation, thymus development, lymphocyte production and EFA metabolism. Deficiency Symptoms: Lack of energy, nervous disorders, poor hair, poor skin. Food Sources: Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic), Vitamin B6 (pyridoxine), Vitamin B7(biotin), Vitamin B9 (folic acid), Vitamin B12 (cobalamin) … almonds, asparagus, avocado, banana, bell peppers, beets, black beans, blackstrap molasses, bokchoy, broccoli, brown/black rice, cabbage, cantaloupe, carrots, cauliflower, cayenne pepper, celery, organic chicken breast, cod, cucumber, cumin, egg, eggplant, fennel, garbanzo beans, garlic, ginger, goat milk, grapefruit, green peas, green beans, halibut, kale, kidney beans, leeks, legumes, lentils, mushrooms, mustard greens, oats, onions, oranges, organic beef, organic lamb, papaya, parsley, pineapple, pinto beans, plums, raspberries, romaine lettuce, salmon, deep sea fish, snapper, spinach, strawberry, string beans, squash, sunflower seeds, sweet potato leaves, tomato, tuna, turkey, turmeric, turnip, sunflower seeds, walnuts, watermelon, wheat bran, yogurt, yam.

 

Vitamin C : Immune Function *

 

Antibacterial; antihistamine; anti-inflammatory; antioxidant; antiviral; required for production of interferon, macrophage development and EFA metabolism. Deficiency Symptoms: Allergies, bleeding gums, recurrent infections, slow wound healing. Food Sources: moringa, kale, parsley, broccoli, watercress, cauliflower, cabbage, spinach, tomato, cabbage, oranges, kiwifruit, grapefruit, papaya, lemon juice, oregano, sweet potato, apricots, garlic, carrots, blueberries, celery, cloves, parsley, bell pepper, pomelo, lime, squash, cranberries, pineapple, fennel, cucumber, turnips, asparagus, avocado, pear, shiitake mushroom, beets, banana, yam, potato, onions.

 

Vitamin E: Immune Function *

 

Antioxidant; required for antibody formation, protection of the thymus gland and EFA metabolism; works synergistically with selenium Deficiency Symptoms: Dry skin, easy bruising, slow wound healing. Food Sources: pili-nut, cashew, spinach, watercress, asparagus, carrots, tomatoes, sunflower seeds, almonds, kale, papaya, olives, bell peppers, kiwi-fruit, blueberries, avocado, broccoli, brown rice, olive oil, pinto beans.

 

Calcium : Immune Function *

 

Required for macrophage activity and fever production Deficiency Symptoms: Allergies, constipation, fatigue, hyperactivity, insomnia, irritability, muscle twitches.

Food Sources: basil, dill, turnip, thyme, spinach, moringa, oregano, mustard greens, cinnamon, collard greens, kelp, rosemary, blackstrap molasses, Swiss chard, kefir, yogurt, romaine lettuce, kale, celery, organic cow’s milk, cloves, goat’s milk, broccoli, sesame seeds, fennel, cabbage, squash, green beans, garlic, mustard seeds, Brussels sprouts, oranges, asparagus, mushroom.

 

Iron : Immune Function *

 

Required for production of white blood cells and antibodies. Deficiency Symptoms: Anaemia, fatigue, intellectual impairment, intolerance of the cold, nausea, pale skin, poor appetite. Food Sources: moringa, ampalaya, spinach, alugbati, parsley, lentils, turmeric, cumin, beets, kale.

 

Magnesium : Immune Function *

 

Required for antibody production, maintenance of thymus and EFA metabolism; controls histamine levels. Deficiency Symptoms: Allergies, constipation, fatigue, hyperactivity, insomnia, irritability, muscle twitches. Food Sources: moringa, spinach, kelp, squash, coriander, turnip, mustard greens, parsley, dandelion greens, garlic, beets, broccoli, cauliflower, carrots, celery, blackstrap molasses, cucumber, cloves, halibut, flaxseeds, green beans, kale, ginger, sunflower seeds, quinoa, fennel, black beans, salmon, tomato, beets, almonds, green peas, eggplant, tuna, cashew, asparagus, mushrooms, pinto beans, cauliflower, oats, lima beans, millet.

 

Selenium : Immune Function *

 

Antioxidant; required for antibody formation and EFA metabolism; produces enzyme that kills cancer cells; works synergistically with vitamin E. Deficiency Symptoms: Family history of cancer, frequent infections. Food Sources: tuna, red snapper, whole grains, cod, halibut, salmon, barley, vegetables (depending on the selenium content of the soil they’re grown in), brown rice, organic egg yolks, organic chicken (white meat), sunflower seeds, garlic, and organic lamb chops.

 

Zinc : Immune Function *

 

Antioxidant; increases the production of white blood cells that fight infection and helps them fight more aggressively, EFA metabolism, and maintaining and protecting the thymus. Deficiency Symptoms: Loss of taste and smell, poor appetite, poor growth, recurrent infections, white spots on nails. Caution: Too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function. It’s safest to get zinc from your diet and aim for 15 to 25 milligrams a day.

Food Sources: moringa, ginger root, turnips, mushroom, organic beef and lamb, squash, parsley, garlic, carrots, spinach, cabbage, beans, lettuce, cucumbers, broccoli, green peas, yogurt, kefir, pumpkin seeds, sesame seeds and tangerines.

Let us keep in mind that the most precious jewels we will ever have around our neck are the arms of our children. Let us nourish them with unconditional love and healthy foods, for they are the future and makers of tomorrow!

Meanwhile, here is the Green Secret’s “Immune Boost Juice” for building and maintaining a healthy immune system, our “super heroes” (Make sure to scrub and wash all vegetables and fruits well before juicing). It is a MUST to use organic vegetables only.

• 2 carrots
• 1 apple (peeled if not organic)
• 1 celery
• ½ cucumber
• ½ beet
• ½ handful parsley
• ½ handful spinach or kale
• Juice all ingredients with your masticating juicer.

 

Remember… a green juice a day keeps the doctor away. Thank you IAJ WELLNESS CORP. for making this information public. For questions and/or concerns email me at [email protected]

 

 

Christine E.V. Gonzalez is a doctor of naturopathic medicine and holds PhDs
in holistic nutrition and natural medicine. LLM (MS Environmental Laws & Labor)
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