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Phytonutrients Linked to Immune Power
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Because the science of phytonutrients is fairly new, there are no recommendations for how much to eat of any one nutrient– the best advice: eat a colorful diet (green, red, blue, yellow, orange, purple, etc.) and one that contains plenty of plants (fruits, vegetables, beans and grains).
| Phytonutrient | Foods containing it | Potential health benefit | Allicin | Onions and garlic | Helps immune system respond to trouble + acts as an antioxidant protecting cells from damage. | Catechin (especially epigallocatechin gallate or EGCG) | Tea | Antioxidant + may be able to keep viruses and bacteria from growing. May stimulate the activity of immune cells. | Curcumin | Curry (turmeric) | Helps immune system respond to trouble and helps fight inflammation in the body. | Quercetin | Apples, capers, berries, red onions, tomatoes, red grapes, citrus fruits | Anti-inflammatory action, helps enhance vitamin C's benefits in the body. | Rutin | Buckwheat, apples, citrus fruits | Helps increase the effects of vitamin C in the body + has antioxidant power. | Saponin | Asparapus, beans, nuts, oats, spinach, tomatoes | Stimuluates immune activity and the ability to fight bacteria and viruses. |
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