Nutrients such as vitamins A, C, E, zinc, and selenium are vital to a proper functioning immune system. In fact, research shows a deficiency in specific nutrients depress the immune system. According to a 2002 report in the British Journal of Nutrition, deficiencies of vitamins B6 and B12, folic

acid, copper and iron can depress immunity. What can we do? Eat superfoods which are packed with vitamins and nutrients to boost the immune system.

Why are some foods called "superfoods"? What makes them stand out from the rest of the foods out there? The answer is more complex than one might think. There are several items that are considered when looking at the content of superfoods. Let's explore each briefly.

1. First is nutrient density. This refers to the ratio of nutrients including vitamins, minerals, antioxidants and phytonutrients per calorie that a food contains. Superfoods provide the highest amounts of nutrients possible for the least amount of calories. The system that measures nutrient density is called Aggregate Nutrient Density Index system or ANDI. This system has enabled researchers to rate foods with the highest to the lowest nutrient density values. One should try to eat foods with the highest nutrient density levels to obtain adequate vitamins and minerals from food sources

2. Second is pH balance. The pH balance is the measure of acid/alkaline balance in the body and is measured on a scale from 1-14 with the ideal value ranging between 7.35-7.45. The more acidic the internal environment of the body is the higher the risk for disease and aging. By increasing the amount of alkaline foods in your diet, you can shift your body's pH toward alkalinity helping to oxygenate your system and bringing it back into balance. As one can imagine, consuming superfoods is an excellent way to help reduce acidity and increase alkalinity in the body.

3. Third is the Oxygen Radical Absorbance Capacity (ORAC) value. This is a measurement of a food's antioxidant power and is quantified by seeing how combinations of antioxidants found naturally in a specific food absorb a particular free radical. The stronger the antioxidant power of a food, the higher the ORAC value.

If one searches "superfoods" on the internet, dozens of lists containing a variety of superfoods come up. In fact, such lists name everything from bee pollen to seaweed! This list will concentrate on 5 fairly common superfoods and their attributes.

One. Turmeric-This is a spice that gives curry its distinctive flavor as well as gives ballpark mustard its bright yellow color. Turmeric has a peppery, warm and bitter flavor. It comes from the root of the Curcuma longa plant and has been widely used in both Chinese and Ayurvedic systems of medicines due to its anti-inflammatory, antioxidant and anti-septic properties. Curcumin, which is the principal curcuminoid found in turmeric, is considered its most active constituent.

This compound may help to lower LDL cholesterol and improve circulation by preventing clot formation. According to the Linus Pauling Institute at Oregon State University, a pilot study comparing effects of high doses of turmeric verus NSAID therapy in patients suffering from Rheumatoid arthritis showed improvements in morning stiffness, walking time and joint swelling after only two weeks with supplementing curcumin comparable to the group using NSAID therapy.  Although difficult to absorb on its own, there are several products that provide Curcumin in an absorbable form that we carry at Arizona Natural Medicine. Ask one of our doctors for more information on this herb and see if supplementation is right for you.

Two. Coconut Oil-This wonderful oil contains lauric acid, which is converted by the body into Monolaurin. Monolaurin is well known for its anti-viral, anti-bacterial and anti-microbial properties. The naturally occurring saturated fat found in coconut oil has a variety of health benefits including promoting cardiovascular health, improving metabolic and thyroid function, and regulating blood sugar. Coconut oil is a stable cooking oil and is preferred over butter, olive oil, and vegetable oil for high heat cooking.

Three. Leafy greens-Greens are full of fiber, vitamins, minerals, and phytochemicals, making them one of the most nutrient dense foods available. Greens contain chlorophyll, the pigment necessary for plant photosynthesis. According to the Linus Pauling Institute, the molecular structure of chlorophyll is similar to that of hemoglobin, a blood pigment found in human blood. The central atom of chlorophyll is magnesium, whereas in hemoglobin, it is iron. Higher levels of hemoglobin in the bloodstream allow for increased levels of oxygen-rich blood to circulate throughout the body. The chlorophyll in leafy greens contributes to the anti-oxidant, anti-inflammatory and blood sugar stabilizing properties of this superfoods group.

Four. Avocado-This deliciously creamy and filling fruit contains a plethora of healthy fats and nutrients. About 85% of calories in avocado come from fats, specifically phytosterols, polyhydroxylated fats (PFAs) and oleic acid. The latter has been shown in research to help in the transport and absorption of fat-soluble nutrients such as carotenoids (beta-carotene, alpha-carotene and lutein), which coincidently, are also found in avocados. The carotenoids within avocados play a key role in the anti-inflammatory characteristics of this superfood.

Five. Walnuts-Walnuts are an amazing source of Vitamin E not just the more commonly known alpha-tocopherol form, but also, the gamma-tocopherol form. This is significant as the gamma-tocopherol form of vitamin E has stronger cancer-protective and anti-inflammatory effects than the alpha-tocopherol form according to the American Institute for Cancer Research. Also noteworthy, walnuts contain a vast amount of phenols, 90% of which are found in the skin, the silky covering that encases the actual nut.  

In conclusion, there is no single food that provides all the nutrients, antioxidants, vitamins and minerals that your body needs. However, consuming a variety of superfoods that contain a high nutrient density, antioxidant value and alkaline pH can help to stimulate cellular health and provide body wide benefits.

*For more information on superfoods checkout http://www.onegreenplanet.org/vegan-health/the-ultimate-superfood-guide/.