Vitamin E
Vitamin E is a real fortress for immune system protection. It increases infinitely immune system capabilities. Vitamin E prevents cells from harmless action of new radicals, increases work of white blood cells, increases number of Interleukin 2 (substance promoting growth of T cells). Also it prevents from formation of prostaglandin E – substance that naturally is formed in the body which suppresses immune system work.
Vitamin E being an antioxidant is found in vegetable oil, nuts and sunflower seeds. However, in order to maintain daily dose of Vitamin E it is not enough to consume just food products rich with this vitamin because it provides only 20 ME of vitamin E daily. Optimal dose of Vitamin E must be 100 ME daily.
Consume less fats. Experiments on animals showed that food containing 40% calories due to fats is harmful for the immune system. So reduce fats consumption by 25% calories. For that purpose consume fat-free dairy foods or products with low oil content. Remove skin and visible fat from meat, reduce consumption of bird, fish and red meat to 100 g daily. Include in your daily menu six dishes from groats (bread, beans, rice) and five kinds of vegetables and fruits (apples, pears, cauliflower, spinach).
Iron
Iron is a vital catalyzer helping the immune system to stop invasion of viruses and stop development of cancerous cells. Most people need 10 mg of iron daily. Dinner consisting of 100 g of cooked meat, grilled potatoes of average size and half cup of beans contains more than 7 mg of iron. Iron is found in oysters, chicken meat, porkmeat and green vegetables. Do not rely on special supplements with iron if they are not prescribed by your doctor. Iron overload may cause diarrhea, skin color change, liver cirrhosis and diabetes.
Magnesium
Some studies show that magnesium deficiency makes immune system “aggressive”: it fights healthy cells which causes development of autoimmune diseases such as rheumatoid arthritis. Magnesium drugs are recommended for people who take diuretics and blood pressure lowering drugs because they do withrowal magnesium from the body. Excess amount of alcohol has the same effects. Healthy people need to consume 350 mg of magnesium without additional supplements. Consume regularly salads, potatoes, unmilled grains, milk and marine products.
Selenium
Selenium has antioxidant features and is known for its anticancerous effects. It maintains immune system when it needs to fight infection. Adequate nutrition helps to get enough selenium. It is required to consume 70 mcg. You get 138 mcg of selenium when you eat one sandwitch with tuna. Selenium is found in all kinds of fishes, crabs, oysters and unmilled grains. However, big dozes of selenium may damage immune system. So when you take selenium supplements do not exceed 200 mcg.
