So here they come again, the ever-present scratchy throat, occasional sniffle, and then the full on sneeze. Could be a cold; could be allergies. Regardless, it is annoying and not at all unusual for these times of the year.
That space of time between two seasons is about serious transformation and our bodies are focused on transitioning and adapting to the upcoming changes.The brunt of burden falls upon our immune systems, and their jobs are multifold. They must properly identify a threat, confine and rid the body of it, and store the information for later use. And this has to been done efficiently, in a way that does not over tax because if and when we face that threat again, the immune system is expected to handle the situation even better than before.
Our job is to empower our systems by thinking positively, resting properly, and managing our stress levels. We can also help the process along by feeding it potent disease fighting nutrients. The selection of immune enhancers to choose from is immense, and we’ll cover both the tried and true as well as some lesser known. First up, the ACE Vita Trio!
Vitamin A in what is called its “preformed
state” is known as Retinol. And yes, this is the same form that has taken over
the cosmetic industry’s anti-aging department. Retinol is found most abundantly
in fish liver oil – Grandma was right all along– egg yolks, cream and butter. The
form converted to Vitamin A by our bodies, aka “Provitamin A”, is the
beta-carotene found in yellow and orange fruits and veggies and dark leafy
Vitamin A, among many other
things, is responsible for protecting, healing and growing bodily tissues
including bones, skin and the fine linings and membranes of our internal organs
and cells. It works best with sufficient levels of fellow antioxidant nutrients
Vitamin E and Zinc,”… and an adequate intake of protein”. * Our bodies need at
least 5000 IUs per day of Vitamin A to avoid deficiency. 10,000 IUs is a good
and safe amount to take in on a daily basis, but 20,000-30,000 IUs per day may
be best for those managing stressful lives and dealing with occasional anxiety.
Two medium-sized carrots a day provide the body with about 10 to 15,000 IUs of
beta-carotene that the upper intestines and liver can convert into the
necessary 5000 IUs of Vitamin A. Keeping your body stocked with adequate levels
of Vitamin C and E prevents our stores of Vitamin A from running low.
Quick Tip: Check the quality of
your night vision for indications of a Vitamin A deficiency. It is also necessary
to the production of the chemical that allows us to see in the dark.
The Citrus V
Vitamin C, found abundantly in citrus fruits, is probably the most
relied upon vitamin of all and for good reason. It is a crucial anti-oxidant
vitamin that not only helps prevent the creation of disease-causing free radicals, it also protects the other antioxidant vitamins A and E.
Vitamin C, aka Ascorbic Acid, is not produced by the body, and so must be obtained through our
diets. It is only found in fruits and vegetables and is most available in fresh
raw produce as its lack of stability makes it difficult to survive the cooking process.
Many are aware of the citrus vitamin’s aid to the immune system.
Anecdotal and scientific evidence exists to support its use for everything from
the common cold to cancer. However, you may not know its role in mood balance,
a significant contributor to immune system integrity. Vitamin C aids in the
metabolism of both Tyrosine and Tryptophan. Tyrosine and Tryptophan, as
previously covered, work hand in hand
for the nervous system to counteract anxiety and mild to moderate depression.
They keep us in a positive mind state and therefore more resistant to illness.
Additionally, Vitamin C aids the production of Thyroid Hormone, the
metabolism and elimination of cholesterol and the formation and maintenance of
the collagen that is present in all of our bodies’ connective tissues-skin,
joints, capillary walls, bones, teeth, you name it!
The minimum recommended daily amount is 60 mg for the average adult, 80
mg for expecting mothers and 35 mg for infants. Higher amounts are required
during stressful times and times of decreased immune function. The adult body
will absorb no more than about 1000 mg at a time and excrete any amount that it
does not need. For this reason, a time released Vitamin C supplement is
recommended to insure full absorption of this invaluable nutrient.
The tocopherol family, was first isolated from wheat germ oil (still
many’s preferred supplement form) and is found in the protective coverings of all
grains, seeds and nuts. To safely extract the Vitamin E from the source, one
must do so naturally such as by cold pressing the grain or seed. Due to
this heat sensitivity, the resulting oils should be consumed uncooked.
Drizzling a cold pressed nut oil over salads, veggies and meats is a great way
to boost the antioxidant value of your meal; and if your diet is heavy in
unsaturated fats, this addition will go a long way towards improving your cardiovascular health.
“ vitamin E’s key function is to modify and stabilize blood fats so that the blood vessels,
heart, and entire body are more protected ”. *
That’s quite an order for one vitamin, but certainly not beyond its
capabilities. Much research and study is being done on the tocopherol family to
determine its benefit to ailments ranging from protection against the toxic
effects of smoke and alcohol to prevention of autoimmune diseases. What is
clear now is that it does enhance immunity and is particularly effective at
treating viruses. We also know that Vitamin E’s abilities are amplified by its
fellow antioxidant friends Vitamin A and C.
Quick Tip:To get the greatest bang for
your buck, supplement the potent D-Alpha tocopherol form and take it in the
morning before breakfast or at night before bed. Recommended daily doses range
anywhere from 400-600 IUs for prevention to 800-1600 IU’s for healing. Always
start on the lower end and increase your dosage gradually. And always consult
with your health care provider for any specific considerations you should be
mindful of while supplementing.
The ACE trio can be taken separately as part of a nutritional healing program or together for general antioxidant protection. And as you’ll see in this series, many great formulas combine these with other medicinal nutrients for comprehensive immune care. More on those next week, until then…
*Elson M. Haas, M.D., Staying Healthy with Nutrition, the Complete Guide to Diet and Nutritional Medicine. Berkeley, CA: Celestial Arts, 1992