Lack of physical activity and a
heavy dependence on processed and convenience foods has also majorly
contributed to health problems. According to a research on the impact of fast
food on immunity, the typical western diet includes high amounts of saturated
fats, omega-6 fatty acids, excessive salt and refined sugar. A routine diet that
is rich in such content can damage the heart and kidneys immensely. (Myles, 2014)
Additionally, you are exposed to
a number of harmful toxins everyday at home and at work, through the air you
breathe and the food you eat. A weakened immune system is thus, prone to
chronic allergies, frequent colds and is unable to defend the body against
viruses. An unhealthy diet can make your body deficient of vitamins, trace
minerals and carotenoids and can weaken immune response. (Langseth, 1999)
What your body needs is a
thorough cleansing to improve your health and to strengthen your immune system.
A few alterations to the diet can positively impact your health in the long
run. Going raw can considerably lower the risk of contracting chronic diseases.
Cooking fruits and vegetables can
destroy the micronutrients present in them. Therefore, consuming raw fruits is
the best way to detoxify and cleanse the system. Read on to know how a raw diet
can help you.
Phytochemicals
Phytochemicals are present in a
number of diverse forms in plants and organic foods. Carotenoids and flavonoids
are two such forms. Carotenoids are orange, red and yellow compounds usually
found in fruits and vegetables. Common examples are B-carotene and lycopene.
On the other hand, all organic foods
contain flavonoids, which are responsible for the blue and red colors in plants,
fruits and vegetables, and are credited for some typical flavors as well. (Langseth, 1999)
According to research,
phytochemicals play a key role in preventing a disease in the colon, lung, oral cavity, cervix, breast, esophagus, stomach, bladder,
ovary and pancreas. Out of 156 dietary studies, 128 studies concluded that
fruits and vegetables have a crucial protective effect on the human body. The
intake of foods with high content of phytochemicals also lowers the risk of
cardiovascular diseases. (Liu, 2003)
Vitamins & Trace Minerals
Found in fruits and vegetables,
vitamins and trace minerals contribute greatly to strengthen the immune system.
They offer a 3-way defense mechanism; support to physical barriers, antibody
production and cellular immunity.
Vitamins A, C, and E and the
trace element Zinc, enhance and aid the function of the skin and mucosa
barrier. Vitamins A, B6, B12, C, D and E and folic acid along with trace
elements zinc, copper, selenium and iron work together to aid the immune cells’
protective activities. Moreover, all these micronutrients, except iron and
Vitamin C are significant for antibody production. (S., Wintergerst, Beveridge, & Hornig, 2007)
Vitamins, trace minerals and
phytochemicals can help strengthen the immune system and protect the body
against diseases. However, a low intake of phytochemicals, vitamins and trace
minerals can lead to malnutrition and make the body prone to infections. Thus,
eating raw fruits and veggies is a good way to get the required amount of
nutrients without destroying them.
Bibliography
Langseth, L. (1999). NUTRITION AND IMMUNITY IN
MAN. International Life Sciences Institute (ILSI). http://www.ilsi.org/Europe/Publications/C1999Nut_Imm.pdf
Liu, R. H. (2003). Health benefits of fruit and vegetables are from
additive and synergistic combinations of phytochemicals1,2,3,4. The
Amercian Journal of Clinical Nutrition. http://ajcn.nutrition.org/content/70/3/475s.full
Myles, I. A. (2014). Fast food fever: reviewing the impacts of the
Western diet on immunity. U.S. National Library of Medicine. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4074336/
S., M., W. E., B. S., & H. D. (2007). Selected vitamins and trace
elements support immune function by strengthening epithelial barriers and
cellular and humoral immune responses. U.S National Library of Medicine.
http://www.ncbi.nlm.nih.gov/pubmed/17922955
