Rda Building
Build Immune System Up
Build Immune System Up
The body’s immune systems defence and strength relies mainly on the foods we eat and don’t eat. The relationship between food and health is critical. We are in effect what we eat.
We need a steady intake of essential vitamins which are ever present in a diet high in fruit and vegetables. One of the best nutrients to support and build the immune system is the precursor to Vitamin A:
Beta-Carotene
The nutrient which is found in highly pigmented fruit and vegetables in colors of orange, red, and yellow. It is not a vitamin but it is converted by the body into vitamin A. Residuals not used by the body is converted to an antioxidant, to build the immune system by controlling the destructive free radicals, which can lead to disease.
Best Sources: Gac (note), carrots, sweet potatoes, raw parsley, spinach, raw watercress, spring greens, cantaloupe melon, tomatoes, apricots, broccoli, and peaches. (The gac fruit contains by far the highest beta-carotene of any known fruit. It is grown in Southeast Asia, and not common as yet in the West, but recently available in juice form). The sweet potato has almost twice the recommended daily allowance of vitamin A averaging 8,800 IU’s (International Unit) and is high in fiber and low in sodium, and contains over 40% of the RDA of vitamin C. Beta-carotene content is usually increased by cooking by releasing it from the cell walls of vegetables.
Beta-carotene is considered safe and does not appear to be toxic in large doses, however, taken over a sustained period can lead to the skin taking on a yellowish orange hue. As a consequence, high doses can be found in tanning pills.
As beta-carotene converts to Vitamin A in the body, it does in fact enhance vision, as the vitamin travels to the retina of the eye where it is converted into Retinol. It is said that British pilots during Word War 2 ate a plentiful supply of carrots to enhance night blindness so they could see better at night. This was the basis of a myth started by the Royal Air Force to fool the Germans into thinking that they were not using radar.
Taking beta-carotene supplements have been found to increase the risk of developing lung cancer amongst smokers and those who have been exposed to asbestos during their work. The advice of the FSA (Foods Standards Agency) concludes that you should be able to get the amount you need by eating a balanced and varied diet.
Too much supplementation can be harmful, as a result the Agency advises against taking more than 7mg of beta-carotene per day unless it is under proper medical supervision.
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