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Immune System Booster Vitamins

Vitamin A, one of the main Immune System Booster Vitamins, helps to keep your immunity strong and robust. Over the coming months we need to be finding ways to enhance immune function. Focusing on one or two things at a time is going to have a powerful, accumulative effect and help to keep you healthy and able to deal with infections. I want this article to help to keep you focused on specific DIY, immune-enhancing actions. This is exactly what I am doing with a lot of my Naturopathic clients now – pinpointing one or two areas and really focusing on those to help boost immunity.

There are infinite ways to stimulate the immune system, and you can’t do it all at once, so I encourage you to focus on some of the “booster vitamins” – and today it is Vitamin A![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column width=”2/3″][vc_video link=”https://youtu.be/Ht3Ah1Rd6GU”][/vc_column][vc_column width=”1/3″][vc_column_text]Accumulative Effect

Keeping healthy over the coming months is a priority. One of the most powerful way to enhance your immune function is to ensure the building block are in place by being persistent and consistent, ensuring you are having a nutrient-dense diet. We all want a quick fix, a do-it-all supplement, but strengthening your immunity from the ground up, so to speak, will go a long way towards a strong and robust immunity. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Let me be very clear right from the start. Supplementation of vitamins may certainly play a role in therapeutic prescribing, but this is not what I am talking about here. There are also so many nutrients required for a healthy and normally functioning Immune system, but, what I’m calling, “immune system booster vitamins” are worth focusing on specifically.

According to an article called The Chemical Structures of Vitamins, a vitamin is “…any organic compound that a living organism requires, but which it is not capable of producing itself, or cannot produce in the amounts required by the body.” We have 13 vitamins in our body, all essential for health and for a healthy immune system. Before you rush out and buy then all as supplements, I strongly recommend that you tweak your diet so that you are getting most if not all of your supply, from fresh whole foods. This is not the place to explain why natural foods and going to be better than supplements for your health. That will be another article!
Vitamins are divided into water soluble and water insoluble – you can check out the list below. It’s interesting to note that there are some vitamins missing – vitamin F, G, H etc. Well, actually they are not really missing, but categorized – biotin used to be called Vitamin H for example.

Vitamins are divided into water soluble and water insoluble – you can check out the list below. It’s interesting to note that there are some vitamins missing – vitamin F, G, H  etc. Well, actually they are not really missing, but categorized – biotin used to be called Vitamin H for example.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_column_text]Water-soluble vitamins

B vitamins
Biotin (vitamin B7)
Folic acid (folate, vitamin B9)
Niacin (vitamin B3)
Pantothenic acid (vitamin B5
Riboflavin (vitamin B2)
Thiamin (vitamin B1)
Vitamin B6
Vitamin B12

Vitamin C[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]Fat-soluble vitamins
Vitamin A
Vitamin D
Vitamin E
Vitamin K[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_single_image image=”4455″ img_size=”large” css_animation=”bounceInRight” css=”.vc_custom_1584959805568{border-top-width: 4px !important;border-right-width: 4px !important;border-bottom-width: 4px !important;border-left-width: 4px !important;border-left-color: #dd8f1a !important;border-left-style: solid !important;border-right-color: #dd8f1a !important;border-right-style: solid !important;border-top-color: #dd8f1a !important;border-top-style: solid !important;border-bottom-color: #dd8f1a !important;border-bottom-style: solid !important;border-radius: 4px !important;}”][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]From a Naturopathic perspective, the key to optimizing the Immune System Booster Vitamins, is to ensure that you are having foods that cover all of the vitamins. One way to do this is by having a variety of different foods. It is important to focus like I am doing in this article and look at specific nutrients, but combine this with a wide variety of whole, unprocessed foods.

Supplements: Please don’t fall into the trap of thinking supplements will substitute for dietary sources of nutrients. They do not. There are so many health reasons why you need to make every effort to source healthy, fresh, whole and unrefined foods if you want to enjoy maximum health. Yes, supplements may play a role when used therapeutically, but a consistent, highly nutritious diet, unequivocally, comes first. 

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Vitamin A Stimulates Immunity

Vitamin A is made from carotenoids – the substance that gives Vit A – rich foods their yellow colour.
It’s vital for healthy functioning of the  mucous membranes,  the reproductive system, the skin, liver, GIT, eyes, lungs and kidneys. And of course it plays a significant role keeping your immune system healthy. (Role of Vitamin A in the Immune System).

In an article by Huang Z et al, Vitamin A is know to have an anti-inflammatory effect and this is one of the reasons it is so important in immune function. (Role of Vitamin A in the Immune System.) It helps to regulate two parts of the immunity – the humeral and the cellular response.

According to Cantorna MT, Snyder L & Arora J, (2) Vitamin A (and D) deficiency results in a disruption of the gut microbiota and this in turn increases the vulnerability of the gut to infection. (Vitamin A and vitamin D deficiencies result in less diverse, dysbiotic microbial communities and increased susceptibility to infection or injury of the gastrointestinal tract.)

Also Vitamin A influences the antibody function of the body as well as the immune systems ability to phagocytose pathogens in the body. (Vitamins and immunity: II. Influence of L-carnitine on the immune system.) (3)

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_single_image image=”4440″ img_size=”large” css_animation=”bounceInLeft” css=”.vc_custom_1584959872256{border-top-width: 4px !important;border-right-width: 4px !important;border-bottom-width: 4px !important;border-left-width: 4px !important;border-left-color: #dd2323 !important;border-left-style: solid !important;border-right-color: #dd2323 !important;border-right-style: solid !important;border-top-color: #dd2323 !important;border-top-style: solid !important;border-bottom-color: #dd2323 !important;border-bottom-style: solid !important;border-radius: 4px !important;}”][/vc_column][vc_column width=”1/3″][vc_column_text]Sweet potato
Red peppers
Carrots
Black-eyed peas
Kale
Berries
Eggs[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]Butter
Spinach
Broccoli
Mango
Cantaloupe melon
Apricots
Pumpkin
Tomato juice[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Time To Be Creative

Black-Eyed Beans curry is a favorite of mine. It is a bit unusual if you are not used to cooking with the beans, but if you’re inspired, give it a try. Such a delicious Vitamin A hit! This bean curry is called karamani in tamil.

Remember you need to soak the beans overnight. And remember if you have beans with brown rice, you’ll be increasing the protein availability.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][hc_info_box info_box_type=”boxed” title=”Black Eyed Beans Curry” css=”.vc_custom_1585001810729{border-top-width: 3px !important;border-right-width: 3px !important;border-bottom-width: 3px !important;border-left-width: 3px !important;background-color: #d8d8d8 !important;border-left-color: #dd0d0d !important;border-right-color: #dd0d0d !important;border-top-color: #dd0d0d !important;border-bottom-color: #dd0d0d !important;}”]

Ingredients:

1/2 Cup – Black Eyed Beans
1 medium Onion – Chopped
Oil for Seasoning
Mustard Seeds – 1 teaspoon
Cumin Seeds – 1 teaspoon
Dhania Powder – 1 teaspoon
Red chilli Powder – 1/2 teaspoon
Turmeric Powder – 1/4 teaspoon
Asafoetida Powder
Salt to taste
Coriander Leaves – handful – Chopped

Full Recipe http://www.paajaka.com/2007/05/black-eyed-beans-curry.html

Picture of curry from paajaka.com

[/hc_info_box][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Remember: This article is about helping to keep you focused and interested in finding ways to maximise your immunity and build and strengthen it from the ground up. Focus on this Vitamin and make sure your diet is constantly abundant in the “A” foods.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_cta h2=”Skype, Zoom, Phone, Face to Face” add_button=”top” btn_title=”Like an Appointment?” btn_color=”warning” css_animation=”fadeInRight” btn_link=”url:https%3A%2F%2Fandrewjamesnaturopath.com|title:Book%20a%20consultation|target:%20_blank|” css=”.vc_custom_1584962671766{border-top-width: 3px !important;border-right-width: 3px !important;border-bottom-width: 3px !important;border-left-width: 3px !important;background-color: #ffffff !important;border-left-color: #dd8502 !important;border-left-style: solid !important;border-right-color: #dd8502 !important;border-right-style: solid !important;border-top-color: #dd8502 !important;border-top-style: solid !important;border-bottom-color: #dd8502 !important;border-bottom-style: solid !important;border-radius: 3px !important;}”]If you require a Naturopathic consultation for specific treatment, please give me a call, email me or book yourself in for an initial appointment. Would love to help you out. Check out my website for details and then go to the bookings page.
[/vc_cta][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]References:

(1) Huang Z, Liu Y, Qi G, Brand D, Zheng SG. J Clin Med. 2018 Sep 6;7(9). pii: E258. doi: 10.3390/jcm7090258. Role of Vitamin A in the Immune System. https://www.ncbi.nlm.nih.gov/pubmed/30200565

(2) Crit Rev Biochem Mol Biol. 2019 Apr;54(2):184-192. doi: 10.1080/10409238.2019.1611734. Epub 2019 May 14. Vitamin A and vitamin D regulate the microbial complexity, barrier function, and the mucosal immune responses to ensure intestinal homeostasis.
Cantorna MT, Snyder L, Arora J

(3) Acta Vitaminol Enzymol. 1982;4(1-2):135-40. Vitamins and immunity: II. Influence of L-carnitine on the immune system. De Simone C, Ferrari M, Lozzi A, Meli D, Ricca D, Sorice F. https://www.ncbi.nlm.nih.gov/pubmed/6214931[/vc_column_text][/vc_column][/vc_row]

Would It Take A Cancer Diagnosis For You To Consider Natural Remedies?

During the last 30 plus years of Naturopathic practice the one thing that really upsets me when people choose not to consider natural remedies and suffer the consequences. I have seen many people who have come for treatment after their condition has fully developed and reached a stage that makes it difficult to treat and unfortunately sometimes impossible to treat. I have lost a close friend because, for one reason or another, she did not treat a pre-existing conditions very well and took a band-aid approach to depression with pharmaceutical antidepressants.

Please do wait until you have a diagnosis – serious or otherwise, before you seek Naturopathic treatment using natural remedies. Many diseases begin long before they show themselves as symptoms, so a preventative approach is key.

My clinic is just around the corner from the Royal Price Alfred Hospital here in Newtown, Sydney and over the years I have many people come to my clinic wanting treatment for conditions that are terminal or very difficult to treat. As wonderful and powerful Naturopathic approaches can be, my heart always goes out to them but they have left it too late for me to be able to help them in any significant way other than perhaps palliation.

I cannot think of many illnesses and diseases that occur overnight -in fact most ill- health builds up over months or years. Little by little the body’s healthy responses are challenged to the point when there are tangible signs and symptoms of an illness.

Let’s take diabetes for example – poor eating habits, high on-going levels of stress and other lifestyle factors lead to excess insulin being secreted from the pancreas as the body tries to keep the blood sugar levels balanced. Eventually blood glucose tests show higher and higher sugar levels ending in the diagnosis of diabetes. So when did the diabetes start? Well it’s an insidious process which has no definitive beginning – rather you can see it evolves over time. Let’s look at rheumatoid arthritis that affects the joints – do you wake up one day with painful and immovable joints? Of course not – again this is a condition that occurs over time, triggered off by various circumstances like stress or dietary factors.

Consider Natural Remedies?

So my question for you today is, “at what point would you consider Naturopathic treatment to help reduce the onset and progression of illness and disease?” Will you wait until you have overt symptoms or will it be a last resort when often it is more difficult to treat regardless of the actual type of treatment? These are not rhetorical questions! I seriously want you to think about this.

Simple Strategies

There are so many simple ways to incorporate natural treatments into your health-care routine.  For example, check out my article, Low Acid Foods. By making some simple changes to your eating, you can enjoy significant positive changes to your health. You might like to consider a Vegetarian Paleo diet – making some adjustments to the typical Paleo approach. These are just two examples of changes you could make right now – if you decided to.

What Are Natural Remedies?

There is no real definition and what is natural and what is not is sometimes questionable. This distinction very quickly becomes an philosophical discussion. One way of looking at this, however, is to see what these treatments are not. Generally we accept that these remedies are not the remedies used in western medicine. The fundamental tools of western medicine are the use of pharmaceuticals. This definition seems to be a widely held and accepted view. 

I consider these natural medicines to include much more than herbal medicines, nutritional approaches, homoeopathic medicine etc. We need to include lifestyle factors that can significantly impact health. Having a super-healthy diet, being physically active, taking care of your emotional health. I would consider all under the same umbrella.

[vc_row][vc_column][vc_column_text]A vegetarian paleo diet is a fantastic way to combine the well- documented advantages of non-meat diet plus a paleo approach. This way you can have all the health benefits of both which not only may help to keep you healthy and minimise illness and disease, but also help with healing. Now the problem is that a paleo diet is high in meat and depends on this for protein! So in this article I am going to use my Naturopathic experience and expertise to clearly show you how you can combine the two and enjoy the tremendous potential health benefits.

A Vegetarian Paleo Diet

In this article I am going to give you a comprehensive blueprint on how to use this dietary approach to help maximise your health and healing. I do want to stress, however, that you need to double check with your health care practitioner about any dietary changes you are going to make because there are some situations when such changes, if not done correctly, may adversely affect your health. (eg: pregnancy)
There has been some controversy regarding the paleo diet and I want to sow you what the concern is and how to address is. But it certainly has become popular because of its health-promoting effects. I would point out that a lot of the benefits someone notices when they are on a paleo diet is due to the fact that they are eating better and mor nutritiously than before and avoiding a lot of processed and nutrient-deficient foods!
We can’t quite say the same for a vegetarian diet as it is very easy to be on a nutrient-deficient vegetarian diet, the most common problem being a lack of high quality protein.

So when combing the two approaches and beginning a Vegetarian Paleo Diet, it has to be done in a carefully planned way, ensuring you are covering all the nutrient requirements and not having too much of certain foods and food groups. Essentially the paleo diet involves avoiding sugars, diary, legumes, grains, and including meat, fish, poultry, vegetables. A vegetarian diet involves avoiding meats.

So let’s look at both diets and then see how we are able to have a diet that is both vegetarian and paleo.

Hunter – Gatherers: Long Gone

Our ancestors ate directly form the land, using whatever resource were available to them and as agriculture and technology developed, so to did the diet. There is a lot of historical information available about how we went from hunter-gather to including growing crops & farming enabling a wide variety of foods to be eaten including an increase in meat consumption. A step further on from there is the processing of foods which we see today and is often nutritionally- deficient compared to the raw ingredients, not to mention the additives.
If you want to read more about the history of diet, heck out this very interesting article (1) by William, Stock & Valeggia, Evolutionary Perspectives on Human Diet and Nutrition.

Paleo

There are a few different ideas around about what constitutes a paleo diet. I think it is a bit confusing really. And I’m a Naturopath!. All you need to understand is the fundamental basis of the diet and then, if you need to or want to, make appropriate changes from there according to your specific needs. (If you are trying to treat a specific condition, for example, this might be a situation where you seek the guidance of a health care professional.)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][stm_pricing_table sep_border=”solid” sep_border_width=”3px” sep_border_color=”#60d60c” title_font_weight=”400″ title_color=”#7100e2″ price_font_weight=”700″ price_desc_font_weight=”400″ content_color=”#eded3d” title=”Paleo” price=”Foods To Incclude” css=”.vc_custom_1583100884174{padding-top: 5px !important;padding-right: 5px !important;padding-bottom: 5px !important;padding-left: 5px !important;background-color: #7dcedb !important;border-radius: 3px !important;}”]

1: Organic lean meats or meat farmed responsibly. I believe you are better off to pay a little more or go to a bit more effort to find high quality (preferably organic) meats. That is of course if you are not vegetarian!
2:Eggs (fresh, organic, free range) provide high quality protein for the body.
3: All vegetables are allowed except starchy ones like potatoes and sweet potatoes.
4: Nuts and seeds – cashews, brazil, almonds, walnuts, pumpkin, sesame,
5: Oils – healthy – olive, flax, walnut extra virging / cold pressed

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1: Processed and refined foodsPaleo solutions
2: Diary products – milk, cheese, butter
3: Grains – wheat, rye, rice, barley etc.
4: Starchy vegetables – potatoes, sweet potatoes
5: Refined sugar – in cakes, lollies, deserts etc. soft drinks,
6: Honey, artificial sweeteners,
7: Processed meats including bacon, cured, hot dogs, kabana
8: Processed and refined foods
9: Legumes / pulses – peas, beans, lentils

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Protein Sources In Paleo

The main protein source in paleo is from eggs and meat and a small amount in nuts and seeds. If you are vegetarian then you are only left with the eggs, nuts and seeds.  Generally speaking this will  not be a sustainable source of protein for someone. May be ok for the short, term but indefinitely.

So the big question is where else to get a non-meat source of protein? It is from pulses and legumes. So for a vegetarian paleo diet, you really do need to modify a little and include legumes and pulses into your diet. This includes, many different varieties of dried beans, legumes, peas. Soy products like tofu. Now the trick is to get some really great recipes and use them.  I travel a lot to India for homoeopatic studies (and equally for their food!) as they have some wonderful protein-rich, vegetarian recipes.

One diet will not suit everyone and this is the case for a vegetarian. The paleo diet needs tweaking for you.

 

 

 

References
(1)
William R. Leonard, Northwestern University. E-mail: w-leonard1@northwestern.edu
Jay T. Stock, Cambridge University. E-mail: j.stock@human-evol.cam.ac.uk
Claudia R. Valeggia, University of Pennsylvania. E-mail: valeggia@sas.upenn.edu
VC 2010 Wiley-Liss, Inc. Published online in Wiley InterScience (www.interscience.wiley.com).
DOI 10.1002/evan.20250[/vc_column_text][/vc_column][/vc_row]