#cartenoids

Vitamin C. Vitamin Ctops 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. Also, you can buy a vitamin-C-fortified version of just about anything. Here's what the research shows about how this mighty vitamin protects your body.Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer. 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 and one that can be automatically obtained by eating at least six servings of fruits and vegetables a day. See Top Seven Vitamin C-Containing Fruits. If you take 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.Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Vitamin E has been implicated in lowering the risk of cardiovascular disease. In the Harvard School of Public Health study of 87,000 nurses, Vitamin E supplementation was shown to cut the risk of heart attacks by fifty percent. 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, who smoke, and who consume high amounts of alcoholic beverages will need the higher dosage. Those with a more moderate lifestyle can get by with lower levels of supplementation.

Carotenoids. Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. Like the other "big three" antioxidants, vitamins C and E, it reduces the risk of cardiovascular disease by interfering with how the fats and cholesterol in the bloodstream oxidize to form arterial plaques. Studies have shown that beta carotene can lower the risk of cardiovascular disease, especially strokes and heart attacks, giving scientific credence to the belief that a carrot a day can keep the heart surgeon away. Beta carotene also protects against cancer by stimulating the immune cells called macrophages to produce tumor necrosis factor, which kills cancer cells. It has also been shown that beta carotene supplements can increase the production of T-cell lymphocytes and natural killer cells and can enhance the ability of the natural killer cells to attack cancer cells.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 all these good effects, but all the carotenoids 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 foods 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.

Can Diet Reduce Arthritis Symptoms?

Author:Steve

Did you know that some foods have anti-inflammatory properties and can be used to reduce inflammation from chronic inflammatory diseases such as arthritis? Sardines, olive oil, and oranges are a few foods that have anti-inflammatory properties. Here’s a list of some other anti-inflammatory foods that you may want to target:

Omega-3s decrease inflammation by suppressing the production of cytokines and enzymes that damage cartilage. Sources of Omega 3: sardines, rainbow trout, salmon, herring, mackerel (not king), anchovies, Pacific oysters, omega-3 fortified eggs, flaxseed, and walnuts.

Berries are full of antioxidants (CC by 2.0, epSos.de)

Antioxidants: Some studies suggest that certain antioxidant help prevent arthritis, slow its progression, and reduce pain. Olive oil contains antioxidants called polyphenols which fight inflammation. Vitamin C contributes to collagen health, one components of cartilage. Vitamin C is found in citrus, kale, brussel sprounts, kidney beans, white potato with skin, mustard greens, mangoes, red cabbage, cauliflower, sweet peppers, guava, and cantaloupe.

How about this recipe: kale and sundried tomato over penne pasta? (image courtesy Jennifer; CC by 2.0)

Antioxidants called cartenoids may reduce the risk of inflammatory disease. Cartenoids are in fruits and vegetables and include beta-carotene, beta-cryptoxanthin, Cartenoids are found in sweet potato, carrots, kale, butternut squash, turnip greens, pumpkin, mustard greens, cantaloupe, sweet red pepper, apricots, winter squash, pumpkin, persimmons, papaya, tangerines, red peppers, corn, oranges, apricots and spinach.

The bioflavinoids quercetin and anthocyanidins are also antioxidants. Quercetin was shown to have effects similar to nonsteriodal anti-inflammatory drugs (such as aspirin and ibuprofin) by reducing the inflammatory effects of inflammatory chemicals called tumor necrosis factor (TNF). Quercetin is found in leeks, cherry tomatoes,  broccoli, red/yellow/white onions, kale, blueberries, black currants, elderberries, lingonberries, cocoa powder, apples with skin (*Red Delicious), and  broccoli.

Anthocyanidins and proanthocyanidins inhibit production of inflammatory chemicals like cytokines and prostaglandins. Foods containing anthocyanidins include red and black grapes, strawberries, cherries, blackberries, raspberries, black currants, blueberries, eggplant, elderberries, boysenberries,  and plums.

Ginger (image courtesy Eliot Phillips, CC by 2.0)

Selenium: Low levels of selenium are associated with both osteoarthritis and rheumatoid arthritis. Severe arthritis has been associated with low selenium levels. Sources for selenium are whole grains, brazil nuts, cod, shrimp, tilapia, oysters, tuna, and crab.

Spices: Ginger and turmeric have anti-inflammatory properties. Ginger is also a blood-thinner, so talk to your doctor if you are taking a prescription blood-thinner.

Links: Fight arthritis with these foods | Today Health

Pictures used under the Creative Commons Attribution 2.0 Generic (CC by 2.0) license.

The color of a flamingo changes depending on what it eats. This is due to the amount of cartenoids within what it eats (such as shrimp, hence the pink color); the flamingo can either be white, pink, or orange. It's a similar effect to when a human eats a lot of carrots (although the amount of carrots you eat would be a ridiculous amount).

  What even led to this claim? How about ‘Tomatoes are 'stroke preventers'’ according to BBC News? Reason enough to give a moment to this argument?  Thought so.