Herbal Iron Sources

Nettle (Urtica dioica), Hamptworth - geograph....
Image via Wikipedia

Herbs can bring an incredible amount of nutrition to your life in the form of vitamins, minerals and more. Here are a few popular local herbs that you can buy or harvest yourself.


Burdock Root: Contains inulin (stabilizes blood sugar), iron, magnesium, calcium, chromium, silicon, cobalt, phosphorus, potassium, sodium, zinc, carotenes, protein, and in the fresh root only Vitamin C and B2. Found near shade and water.

Chickweed: Contains iron, calcium, magnesium, silicon, zinc, phosphorus, potassium, protein, sodium, copper, carotenes, Vitamins B and C. Found everywhere in early spring.

Clover, Red: Contains Vitamin B complex, Vitamin C, calcium, chromium, and magnesium. Found on roadsides and meadows, disturbed land.

Dandelion: Roots are high in iron, manganese, phosphorus, protein, sodium, Vitamin A, calcium, chromium, magnesium, niacin, potassium, riboflavin, zinc and Vitamin CV complex. The leaves are rich in omega-3 fatty acids, Vitamins A, B, C and D, potassium, iron, calcium, and phosphorus. Everywhere!

Horsetail: Contains iron, chromium, crude fiber, calcium, magnesium, manganese, potassium, Vitamin A, niacin, phosphorus, protein, riboflavin, selenium, sodium, and Vitamin C. Everywhere!

Nettle: Contains calcium, chromium, magnesium, zinc, iron, manganese, niacin, phosphorus, potassium, protein, riboflavin, selenium, silicon, thiamine, Vitamins A, C and K. Harvest in shade near water in early spring. Often found with Cleavers, which packs a punch of vitamins and minerals.

Sweet Violet The leaves of viola odarata are packed with Vitamin C and vitamin A. They are also filled with minerals. Find in shady, woodland areas. Do not confused with African Violet or its cousins, the garden pansy and Johnny Jump Ups.

Credit: Wiki


Boron : The trace mineral that is needed for the proper functioning of brain and healthy bones.

Boron helps to regulate the level of various other salt such as calcium, magnesium and phosphorous, as these salts are necessary for bone health. Boron helps in repairing calcium of brittle bones hence preventing them from getting fractured.  Boron also plays a vital role in preventing osteoporosis.

Boron plays a major role in preventing osteoporosis by reducing the loss of calcium and magnesium in urine, as these are responsible for building and maintaining strong bones. Boron elevates the level of serum, estrogen and calcium especially in women suffering from osteoporosis. It is essential for maintaining cells for the normal functioning of cell. It has been studied that deficiency of boron causes impair mental functioning and depressed mental alertness.





Boron is also important in the function of repairing joints and hence in prevention of arthritis. It also helps in prevention from tooth decay. It functions to regulate the level of calcium, magnesium, and phosphorous not only helps in maintaining strong bones but also in keeping teeth strong.

Boron is also involved in body metabolism which helps to regulate hormones. It regulates the level of testosterone in men which helps in maintaining muscle. It regulates the level of estrogen by converting it into vitamin D which in turn increases calcium absorption. It is required to strengthen bones and prevention from fractures. Boron also affects memory and brain function so that proper transfer of nutrient can take place throughout the body.







Benefits of Boron

  • Build and maintain healthy bones.
  • It is also necessary for the metabolism of calcium, phosphorus, and magnesium.
  • Elevates levels of serum estrogen and ionized calcium.
  • Boron benefits include proper brain functioning.
  • Promotes alertness
  • Used to help with menopausal symptoms as well as maintaining healthy bones, hence its affinity to calcium and magnesium

Deficiency symptoms of Boron

  • As boron is required in various body processes thus deficiency of it may result in various health problems.
  • Arthritis
  • Memory loss
  • Brittle bones
  • Muscle pain
  • Carpal Tunnel syndrome
  • Osteoporosis
  • Degenerative Joint Disease
  • Receding gums
  • Hormonal imbalance
  • Weak cartilage
  • Loss of libido

Food Sources of Boron

  • Almonds
  • Apples
  • Carrots
  • Chickpeas
  • Dates
  • Fruits (other than citrus)
  • Grains
  • Grapes
  • Greens
  • Hazelnuts
  • Kiwi,
  • Legumes
  • Lentils
  • Nuts
  • Oranges
  • Pears
  • Prunes
  • Raisin
  • Red grapes
  • Tomatoes.
  • Vegetables

Magnesium : The Importance of Magnesium in Healthy Bodies

Although it is probably not the first thing that comes to mind when we think about our health, magnesium is one of the most important health promoting minerals. The average human body only contains about one ounce of magnesium, half of which is stored in the bones, yet this tiny amount is vital to hundreds of bodily functions. One of the most versatile minerals, magnesium plays a big part in nerve function, energy production, bone and tooth formation as well as muscle relaxation.

Because society today has become so dependent on processed foods that contain little or no magnesium, many of us do not have adequate stores of this valuable mineral. In order to maintain good health, it is important that we add magnesium to our diets, because even a moderate deficiency can increase the risk of diabetes and heart disease. Severe deficiencies can result in irritability, nervousness, fatigue, muscle spasms and irregular heartbeat.

Because magnesium relaxes the muscles it is useful for athletes as well as those who suffer from fibromyalgia. It is also believed to calm painful menstrual cramps and relieve PMS symptoms. In addition, magnesium expands the airways and is often used in the treatment of asthma and bronchitis. Magnesium also plays a big part in the secretion and function of insulin and controls the body`s blood sugar levels.

Benefits for Heart

  • Magnesium is required for maintaining a healthy heart. It helps in regularizing heartbeats, besides helping to prevent clotting of blood.
  • Blood sugar levels are regulated by magnesium, which is extremely important for maintaining proper blood pressure levels.
  • It can not only prevent heart attacks, but also help in recovering from severe heart diseases.
  • It is also important in the treatment of asthma, as it regularizes breathing.

Benefits for Bones and Muscles

  • Magnesium helps in formation of bones and teeth, by improving absorption of calcium in the body.
  • People suffering from calcium deficiency can benefit by adequate intake of magnesium.
  • It is also beneficial in treating muscle contractions. It aids in relaxation of muscles besides helping in their proper functioning.
  • Magnesium facilitates the delivery of oxygen to the muscles, during physical activities, hence it is also important for athletes and sports persons.
  • It is also helpful for backache as magnesium relieves muscle tension and stress.

Other Benefits of Magnesium

  • Diabetes: Magnesium is necessary for all diabetic patients. It affects the release of insulin, which help in controlling the blood glucose levels.
  • Depression: It helps to regulate blood pressure, which can help in avoiding anger, panic, stress and anxiety that are the major symptoms of depression.
  • Absorption: Apart from calcium, magnesium helps in absorption of other vital nutrients like potassium, sodium and phosphorus, which are essential for the body.
  • Migraine: It is known to reduce migraine attacks and is also beneficial in avoiding insomnia.
  • Pregnancy: It is extremely important for pregnant women, as it helps maintain blood pressure levels. It is also known to decrease pain during pregnancy and helps in smooth and safe delivery.
  • Protein Synthesis: Magnesium helps in protein synthesis by activating various enzymes in the body. It also helps in maintaining metabolism rate of the body.
  • Antioxidant: It is a good antioxidant, which protect the cell membranes from cancer-causing radicals.
  • Anti-aging: It can help against premature aging by nourishing the cells of the body.

Deficiency in Magnesium

Deficiency in magnesium can cause cardiovascular problems, diabetes and hypertension. Malfunctioning of nerves and muscles is often linked to magnesium deficiency. Studies have revealed that approximately half the US population is deficient in magnesium due to unhealthy eating habits.

Foods Rich in Magnesium

  • Green vegetables like spinach, potato, artichokes and avocados contain a high amount of magnesium. Swiss chard, collard greens and mustard greens are green leafy vegetables that are an excellent source of magnesium.
  • Peas, nuts (especially almonds), are a rich source of magnesium. Sesame and sunflower seeds contain high levels of magnesium. People deficient in magnesium are often advised to eat brazil nuts and cashew nuts.
  • Beans that include kidney beans, baked beans, lima beans, navy beans and pinto beans are also high in magnesium.
  • Fish like the halibut and broiled tuna also come in the list of foods rich in magnesium.
  • Fruits like  Avocado, Banana, Blackberries ,Blackcurrants, Breadfruit, Cantaloupe,  Cherimoya ,Dates,  Guava, Kiwi, Loganberries,  Mulberries, Passion Fruit,  Pomegranate, Pineapple,  Prickly Pear, Prunes,  Raisins, Raspberries,  Strawberries, Watermelon and even citrus and prune juices are well-known food sources of magnesium.
  • Some of the most healthiest recipes contain herbs like cloves, black pepper, spearmint, oregano, basil and dill, all of which are a good source of magnesium. So, addition of these herbs to recipes not only helps to improve taste but also enhances the nutritional value of the food item.
  • Cooked whole grain cereals are also fortified with magnesium. Magnesium levels are much higher in whole wheat bread than in white bread. This is because magnesium rich wheat germ are completely lost during the processing of the flour to make white bread.
  • Pumpkin, legumes, raw broccoli and oysters are also grouped into foods containing magnesium.
  • Shredded wheat, whole milk, soy milk and dairy products such as yogurt naturally contain magnesium.

Foods with Magnesium in Less Quantity

  • Refined grains are considered to be a poor source of magnesium. This is because magnesium content of whole grains reduces drastically when they are refined. Processed foods are generally very low in magnesium.
  • Tap water can be a source of this mineral but the magnesium content varies depending on which type of water you are using. For instance, ‘hard’ water is packed with minerals including magnesium, whereas, ‘soft’ water has magnesium in lesser amounts.
  • Magnesium is even found in chocolates, particularly chocolate pudding. Biscuits and cakes such as sponge and fruit cakes also have some amount of magnesium in them.
  • Eating a variety of meats is a good way to add magnesium intake to your diet. Dark meat that includes turkey and chicken legs also contain a good amount of magnesium. For instance, 200 grams of roasted chicken leg has around 38 mg of magnesium. On the other hand, 1 cup of roasted turkey leg meat has around 46 mg of magnesium. Whereas, 3.5 oz serving of turkey breast provides approximately 22 mg of magnesium.
  • When it comes to red meat containing magnesium, one simply cannot forget beef. Although magnesium content in beef is not equivalent to that found in green vegetables, it is definitely not a poor source of magnesium. A decent amount of magnesium is present in beef. This can be gauged from the fact that almost 2 cups of steak pieces contain approximately 100 mg of magnesium. 3.5 oz serving of grounded beef contains around 24 mg of magnesium.

There is no need to take magnesium supplements in the form of capsules if you are including food sources of magnesium in your diet. This is the easiest way to tackle the problem of magnesium deficiency. Hence, make sure that you eat magnesium rich foods as much as possible, daily for optimal health.

Diuretic Fruits, Herbs and Vegetables : List of Natural Diuretic Foods for Weight Loss

Natural diuretics are natural foods or herbs that allow increased flow of urine and thereby aid removal of fluids from the body. While natural diuretics aid removal of excess fluids from the body, it may also mean loss of important vitamins and minerals too. It is essential that they are supplemented to prevent loss of vital electrolytes. Look up some natural diuretic food that you can incorporate into your diet.


Foods like salt and sugar cause the body to retain considerable fluids. They may lead to bloating and water retention. Often inadequate protein in the diet can lead to fluid retention. When the body does not get enough amino acids or B-vitamins, it may accumulate excess fluids.

Diuretics are prescribed for people suffering from edema – accumulation of fluids in the body tissues. People suffering from high blood pressure or heart diseases may be prescribed diuretics. Women suffering from PMS symptoms such as bloating are often advised to take diuretics to rid the body of excess fluid retention. Often diuretics are taken in a bid to lose weight. If taken indiscriminately, diuretics can lead to serious consequences such as dehydration and potassium deficiency.

Natural diuretic

More and more people are resorting to natural foods and herbs that exhibit diuretic properties instead of diuretic pills. Moderation is the watchword even in the case of natural diuretics. Natural diuretics can aid in removal of excess fluids from the body and aid in treating of sciatica, kidney stone, lymphatic swelling, PMS, gonorrhea, liver disorders and high blood pressure.

  • Green tea is a natural diuretic food that has been in use for centuries in China.
  • Consumption of cranberry juice can aid in removal of excess fluid retention.
  • Apple cider vinegar exhibits natural diuretic properties and in addition maintains the potassium levels. It can be added to the salad dressing. It contains high levels of potassium that has quality to reduce fat deposits. It is prepared from apples and the malic acid used for fat burning process.
  • Dandelion is often used as a natural diuretic.
  • Nettle has natural diuretic properties that facilitate good cleansing.
  • Dandelion leaf tea aids in detoxification and has a beneficial effect on those suffering from cystitis and urinary tract infections.
  • Fennel has carminative and diuretic properties and is frequently used in seasoning food.

Natural foods with high water content such as watermelons and cucumbers help increase urination and better flushing out of toxins.

are also natural diuretic, a digestive aid, and provides nutrition to health-promoting bacteria in the intestinal tract.
Asparagus contains asparigine – a chemical alkaloid that boosts kidney performance, thereby improving waste removal from the body. It includes asparagines chemical. This chemical removes waste from the body by breaking up the oxalic acid. It also affects the cells and break down fat.

Black currants are a diuretic with a high potassium level; Diuretic often help those who suffer from high blood pressure and rheumatism, but deplete their potassium levels. Blackcurrants combine a diuretic effect with a high level of potassium.

Brussels Spouts  It stimulates the glands, the pancreas. It quickly releases waste and to clean out the cells. This vegetable also holds some minerals that stimulate the kidneys.  This helps in better cleansing of cells.

Beets are natural diuretic foods that attack floating body fats and fatty deposits. These are burly diuretic that focuses on the liver and kidneys. They have special iron cleanses corpuscles.

Cabbage is known to aid breakage of fatty deposits, especially around the abdominal region.

Carrots are a rich source of carotene that speeds the metabolic rate of the body and hastens removal of fat deposits and waste.

 Celery has a high concentration of Calcium in a ready to use form. Therefore when you eat it calcium directly work and this pure form of calcium will break up the accumulated fat build up. This is food with high water content.

Chives are a pleasing addition to a salad. They belong to the onion family and contain more than 80% water. They are fairly high in protein and carbohydrate content, rich in potassium, calcium, phosphorus and sulfur. They are stimulating to the digestive system. They are valuable as a blood cleanser but exercise a strong diuretic action, consequently they should be used in moderation, particularly by those having trouble with their kidneys. People drinking beer, we find, should avoid using chives to any extent because, according to our researches, beer has a very strong disintegrating effect on the kidneys and a diuretic with the tendency to irritate the kidneys may cause undue discomfort.

Cucumbers are rich in sulfur and silicon that stimulate the kidneys into better removal of uric acid.

FENNEL is a valuable vegetable used in large quantities by the Latin cultures. As its nourishing value is becoming better known it is gradually becoming a more popular addition to other raw vegetables, either in salads or as a side dish. Fennel contains nearly 90% water in the bulbous part of the plant, which is the edible part. This vegetable can be quartered, sliced, chopped or ground. It is a very alkalinizing food, aiding in loosening up mucous or phlegm conditions, besides helping to stimulate the digestive processes. It is a good diuretic. It has a high sodium content and is rich in potassium and iron.

Fig is oxidant, laxative, diuretic, digestible and a blood cleanser

Garlic possesses, it is a natural diuretic food that aids breakage of fat and other excellent properties. Garlic has a beneficial effect on the lymph, aiding in the elimination of noxious waste matter in the body, having the tendency to increase body-odor until such waste has been sufficiently eliminated. It is a valuable cleanser of the mucous membrane, particularly the lungs, the sinuses, the nose and the throat. For this reason it is a valuable food in pulmonary conditions, asthma, etc. Although occasionally somewhat irritating to the kidneys, garlic is nevertheless valuable for its diuretic action. It is also a useful cleanser of the blood therefore helpful in conditions of high blood pressure. It tends to stimulate peristaltic action and the secretion of digestive juices. While the odor of garlic is not usually appreciated as a second hand perfume, this condition can be compensated by the use of raw parsley, mint or other fresh green herbs of a like nature, combined with it, or used immediately afterwards. Garlic contains approximately 65% water and satisfactory results are obtained by using it raw, chopped finely, in small quantities as an ingredient in any vegetable salad.

Horseradish speed up your metabolism.  It has a wonderful effect of dissolving fat in cells with no side effects.

Lettuce aids better metabolism and flushing of toxins.

Mangoes are depurative and diuretic.

Melons are refreshing, alkalising, mineralising, oxidant and diuretic. Watermelon and muskmelon contains high levels of water, potassium and sodium that aid remove toxins and stimulates urine production.

Papayas are diuretic, laxative and refreshing.

Parsley is one of the most potent foods of the common vegetable kingdom. As a juice, if properly and completely extracted, it is wise not to drink more than (4 ounces) daily without the addition of other vegetable juices because otherwise it is likely to create a serious disturbance of the nervous system. With the addition of the raw juice of carrots and celery it is very valuable as nourishment for the optic system, also for the kidneys and bladder and as an aid in allaying inflammation of the urethra and genital organs. It stimulates the secretion of digestive juices and helps considerably in disturbances of the liver and of the spleen. The water content of parsley is in excess of 85% but the fibers are so tough that it requires a very thorough trituration and a sufficient amount of hydraulic pressure to extract all the vitamins and mineral elements with the juice. Parsley is rich in potassium, calcium, magnesium and chlorine. In salads it should be ground up very fine and can be used to the extent of one to two teaspoons per serving, not merely to decorate it. When eating meat, raw parsley should be eaten at the same time, because of its diuretic action, in order to stimulate the elimination of the excessive uric acid resulting from the digestion of meat.

Peaches are diuretic, depurative and detoxifying so they are wonderful to eat on a weight – loss program.

Pumpkins contain about 90% water with a comparatively low percentage of carbohydrates. While rich in sodium, potassium, magnesium and iron, they are rich also in chlorine and phosphorus. They have laxative qualities and their diuretic properties do not irritate the kidneys. Raw pumpkin is delicious when very finely grated and served in combination with finely grated carrots, beets, etc., as a base for salads. To cook pumpkins destroys their valuable water content, reducing it to about 15% and increases the carbohydrate content to more than 50%, converting it from a sugar to a starchy carbohydrate.

Radishes These may be considered under the general classification of large and small radishes. The former contain a little more than 85% water, but 50% less mineral elements than the small, while the latter contain more than 93% water and are rich in potassium, sodium and calcium with a large percentage of chlorine. They are rich in phosphorus and sulphur while the large variety is particularly rich in silicon. Radishes contain a volatile ether which has a particular affinity for mucus or phlegm as a solvent thereof. They have also enzymes valuable in aiding the secretion of digestive juices. Because of their diuretic action they are valuable in cleansing the kidneys and the bladder. The juice of radishes blended with carrot juice is a wonderful aid in cleansing and in healing the mucous membrane of the digestive system as well as of the respiratory organs. The small radishes are used either whole or sliced to garnish salads, while the large radishes can be grated or shredded as an ingredients.

Oats contain silica – a natural diuretic.

Strawberries are a traditional diuretic and have an excellent effect on the kidneys.

Tomatoes are rich in Vitamin C that aid the metabolism and release of water from the kidney to flush out waste.

Watercress is a powerful blood cleanser and blood builder. It is a diuretic plant, is soothing to the lungs, and stimulates bile formation. Watercress is rich in chlorophyll, sulfur and calcium, and strengthens qi (vital life force) energy.


Benefits of Diuretics Foods:

  • Retention of water may occur because of the lack of B-vitamins, amino-acids and proteins in the diet or due to the unnecessary utilization of sugar and salt content. The condition caused due to water retention in the body tissues is known as Edema. To avoid this condition there is need to take Natural Diuretic Foods that assist flush out the needless water from the body through urination.
  • Diuretic foods are cost-effective in comparison to other costly diuretic medications with their unlikable side effects.
  • Some diuretic foods increased metabolism. Besides it helps you shed redundant pounds as well.
  • Diuretic foods can purge body of toxins and free radicals e.g. apple cider vinegar. Apple cider vinegar is the best natural diuretic obtained by crushed apples and excites digestion and kidney function.
  • To regulate digestion due to the high yarn and enzyme content, Natural diuretic foods are used.
  • Diuretic foods supply the elements that are crucial for the health of our heart, kidneys and liver in our bodies. For the well-being of a person Electrolytic balance is vital elements. Synthetic diuretics can deplete our bodies of essential elements such as potassium and sodium.
  • Diuretic foods are very useful to treat   high blood pressure condition, swelling, kidney stones and indigestion exclusive of the side effects.
  • When you start to take more diuretic foods naturally you devour less of the high-sodium and high-sugar processed foods. Because high fiber foods got from the diuretic foods list give bulk in your stomach helping control unhealthy cravings.

Side Effects of Diuretics:

  • Dehydration
  • Weight gain
  • Fluid retention (Fluid Retention)
  • Dizzy spells
  • Hypokalemia
  • Fainting

Immune System Booster – Food, Herbs and Activities

The Lymphatic System

As recently as 75 years ago the majority of the world’s population were using mostly herbs to heal themselves. Even now the majority of people in third world countries depend on indigenous plants for medicine and many of this medicinal plants are very effective. Some times we forget food is also a healer and not just something that provides nutrition to our body. In many developing countries the practice of herbs and foods to boost the immune system and to heal is used widely.

Now a days we eat overly processed food full of chemicals that has lost its vital nutrient. We eat to much fast food that is full of unhealthy fat. Our fruits and vegetable are not usually fresh. No wonder chronic disease has risen to epidemic proportions and our children are obese and some even have type 2 diabetes already.

We need to return to a more natural and holistic way of life. The trend towards small local farms to grow our food is a step in the right direction. We can get fresh seasonal fruits and vegetables right off the farm. It is good to know where our food comes from and to connect to the land and nature.

We have also forgotten herbs can heal and keep us strong and healthy. they do not work as the modern pharmaceutical medicine which usually targets certain part of the body and has side effects. Herbs work in holistic manner and that is hard to prove scientifically because there are too many variables. But thousands of years of experience with them tell us they do work and we should use them. But we do need to be knowledgeable about them and know how and when to use them.

Twelve Immune system boosters

1. Get outdoors and into the sun. For twenty to thirty minutes daily, get direct and/or indirect sunlight.

The best times are before 9:00am and after 3:00pm in the winter, or after 6:00pm in the summer. Allow the full-spectrum sunlight to enter your eyes by not wearing sunglasses during this time. The sun is most powerful immune system builder.

antibody mediated immune response on black background

Antibody Response

2. Consume adequate oxygen. Put yourself in or neat oxygen-rich environments-oceans, forests, running streams, greenhouses-and learn to breathe deeply. Eat plenty of oxygen-rich green foods. If you are indoors for most of the day, purchase an oxygen – producing air purifier.

3. Drink pure water. The best water purification processes are distilled or molecule organized. Consume in ounces the amount equal to one – half your weight in pounds. Add safe, oxygen – enhancing products to your drinking water.

4.  Eat a totally vegan diet that is comprised of 75 percent or more raw food by volume. Sprouts and green vegetables are the most balanced and nourishing choices.

5. Drink freshly made beverages form sprouted green vegetables twice a day.

6. Use “regular” blue-green algae. Super blue-green algae or Hawaiian spirulina, along with chlorella, are high-concentrated foods that enhance immunity.

cytotoxic response

Cellular Immune Response

7. Stop using immune – suppressing ingredients. These include salt, refined sugars and flowers, dairy products, vinegars, heated oils, and food preservatives, additives, stabilizers, and colorings.

8. Avoid microwaved and fried foods, which can suppress the immune system and lead to cancers and heart and circulatory disease.

9. Eliminate alcohol and drugs. Unless your prescriptions are absolutely essential to your survival, stop taking them. Alcohol and drugs do not mix, except to undermine our immune system.

10. Exercise moderately. Engage in stretching, aerobics, and resistance exercises at least five times a week for thirty to sixty minutes a day.

T-Cell B-Cell communication

T-Cell B-Cell communication

11. Get adequate rest. Sleep and rest helps to recharge the immune system. As part of this strategy, rest the entire body once a week on a juice – and –water fast. This enables the immune system to do a weekly cleanup.

12. Keep a smile on your face. Maintaining a positive attitude is a key to having a belief system that supports immunity, read a book anatomy of an illness by Norman Cousins for a primer on how laughter and humor can enhance the human immune system. Nature, color, sound, and laughter can positively affect the immune system

Foods to Stregthen the Immune System

Feeding your body with immune system boosting foods helps its natural fighting and resisting powers. Immune boosting foods increase the number of white cells in the blood and immune system.

All foods high in Vitamin C, A, B1, B3, B6, B9 B12 and Vitamins D and E help to boost the body’s immune system, as well as foods high in zinc, copper, magnesium, manganese, iron, beta-carotene, Omega-3 fats and sulphur, carotenoids, bioflavenoids and selenium.

Anti-oxidants and the Immune System

Anti-oxidants are nutrients that minimize the damaging effects of free radicals, which are molecules that cause cellular damage. Anti-oxidants stabilize free radicals, protect the body from free radical damage, and boosts the immune system.

Vitamin A
Vitamin A has excellent anti-oxidant properties, and foods high in Vitamin A helps to rebuild and strengthen the immune system.  Foods high in Vitamin A content are:  cabbages, broccoli, spinach and al dark green leafy vegetables.

Vitamin C
Vitamin C is a powerful anti-oxidant that empowers the immune system.  Vitamin C rich foods increase the immune systems ability to combat bacterial and viral infections.  The immune system uses Vitamin C to produce antibodies that are essential in order to fight infections effectively.  Foods high in Vitamin C content are:  cauliflowers, potatoes, sweet potatoes, tomatoes, capsicums (bell peppers), brussel sprouts, citrus fruits (oranges, lemons, limes, mandarins etc) kiwi fruit, strawberries, blueberries and guava.

Vitamin B Complex
Vitamin B complex includes Vitamins B1, B2, B3, B5, B6 and B12.  These vitamins are potent and powerful immune system boosters.  Foods high in Vitamin B Complex are:  tuna, avocadoes, brazil nuts, bananas, legumes and oats.

Vitamin E
Foods containing Vitamin E have high antioxidant activity.  High Vitamin E content foods are:  sunflower oil, walnuts, popcorn and sweet potatoes.


Protein helps to support the immune system.  Protein rich foods enhance and boost the immune system function and include:  tuna, salmon, almonds, peanut butter, skinless chicken breast, eggs, dairy products such as milk and yoghurt.

Minerals contribute to boosting the immune system.  The two most important minerals are selenium and zinc.

Selenium is found in crab meat and shellfish (crabs, lobsters, oysters) and is also present in whole wheat bread, brown rice, barley, cashew nuts and onions.

Zinc exhibits anti-oxidant properties which promotes proper immune function.  Zinc is found in pecan nuts, sunflower seeds, wheat bran and raw peas.

Almonds contain Vitamin E which is a natural immune system booster.

Whole Almonds

The Camu Camu fruit has one of the highest concentrations of Vitamin C in comparison to any other food.  As Vitamin C assists with the formation of collagen it stimulates the body’s natural defences and the absorption of iron.

Broccoli is super-charged with Vitamins and Minerals.  It is packed with Vitamins A, C and E and contains numerous anti-oxidants.


common weed you find growing everywhere is dandelion. Dandelion leaves can be eaten raw as a salad or cooked. It is very delicious as well as very nutritious with a high amount of potassium among other nutrients. Another common plant nettle is also great for our immune system. It is usually thought of as an herb but It can be eaten cooked as any green leafy vegetable or the dried version can be made into tea. Both nettle and dandelion have plenty of folate and the B vitamins which are needed to make neurotransmitters such as serotonin.This helps lift our mood and energize us when we are overtired and under stress. Our immune system becomes compromised when we are overtired or in a sad. Just by lifting our energy level and our mood, these foods strengthen our immunity to disease. Both plants contain plenty of vitamin A, C, and Iron. All these aid in antioxidant activity.

Green Tea is packed with flavonoids which is a type of anti-oxidant.  Green Tea also contains another powerful anti-oxidant called epigallocatechin gallate.

Green Tea is also a good source of the amino acid L-theanine which aids in the production of germ fighting compounds.

Green Tea in Open Infuser

Honey is rejuvenating, revitalizing and invigorating and contains natural anti-biotic substances, and contains immune boosting compounds.

Honey contains a complex assortment of enzymes, anti-microbial compounds, organic acids, minerals such as iron, phosphorus, copper, sulphur, manganese, magnesium, potassium, sodium, calcium, silicon, iodine, zinc, chlorine, formic acid and hydrogen peroxide.

Honey contains Vitamin C, all the Vitamin B complexes, Vitamins D, E and K, pantothenic acid, niacin, folic acid, amino acids, hormones, alcohols and essential oils.

Shitake and Reishi mushrooms are an immune system activating fungi. The body receives nourishment from fungi as the nutrients and medicinal properties of mushrooms penetrate deep into the bone marrow and throughout the entire body.

Shitake and Reishi mushrooms mobilize the immune system to fight off disease.  An immuno- stimulant, Shtake mushrooms increase activity of the human immune system against any invading organisms.  They have anti-viral and anti-tumour properties and have been used effectively to treat viral infections, parasites and cancer, and one of the most important constituents, ‘lintinan’ has been shown to stimulate immune competent cells, stimulates T-cell production and increases macrophage activity.Field Mushroom


Oats in all its various forms are all medicinal as well as nutritive. It has plenty of fiber that helps in lowering cholesterol. It has anti oxidant properties and plays an important part in lowering the chances of getting certain kinds of cancers such as prostate and breast cancer. Oates is also a central nervous system relaxant and lowers nervous tension and stress.


Red Capsicums (or Red bell Peppers) contain high amounts of Vitamin C and beta-carotene, making them an ideal immune boosting food.

Royal Jelly is a natural food concentrate that stimulates the body and cellular activity.  Royal Jelly is beneficial to the immune system due to the protein content of biological values in Vitamins B1, B2, B3, B5, B6, B7, B8, B9, B12 and Vitamins A, C, D, E and M.  it also contains a series of minerals such as Calcium, Copper, Sulfur, iron, Phosphorus, Potassium and Silicon.

Royal Jelly is a nutritious tonic that stimulates the functioning of the endocrine glands and the immune system.  It contains anti-bacterial compouns the stimulate the production of anti-bodies which enhances collagen production and the repair of damaged tissues.  Royal Jelly also increases the flow of blood to the tissues.

Spinach is rich in Vitamin C and is packed with numerous anti-oxidants and beta-carotene, which increases the infection-fighting cells of the body’s immune system.Fresh Spinach Leaves in Bowl

Yoghurts with live and active cultures stimulate the immune system.

Common Kitchen Herbs and Spices

  • Cinnamon is an antiviral. Use it extensively to cook and use it to spice up your tea
  • Turmeric is antioxidant and an antibacterial. Use it in your soups and cooking.
  • Holy basil relives stress, fever, bronchitis, asthma. Use it in your soup and smell the aroma.
  • Rosemary is a tonic ,stimulant, astringent, and a nervine. Use its essential oil as aromatherapy during time of stress such as interviews and exams. It helps to relaxes nervous tension and improves memory. I dilute the essential oil with jojoba oil and rub a tiny amount under my nose to help me relax and improve my memory when I have an interview. As a culinary herb it is great for roasting meat and to make sauce for pasta dishes.
  • Lemon has an antioxidant and anti bacterial properties. It reduces fever and has high amounts of Vitamin C and is an antibiotic and anti diabetic. Use it every day

Immune System