Page 53 - The Autoimmune Protocol

The Autoimmune Protocol

healthy by warding off free radicals that lead to inflammation. The body immediately uses
what vitamin C it receives and excretes any excess. Because vitamin C can be hard for the
body to absorb, eating foods high in this vitamin throughout the day is best to ensure you
are getting healthy amounts. Taking a vitamin D3 supplement with vitamin C may aid in
absorption.

Quercetin is another antioxidant found in foods like tomatoes, sage, and citrus fruits. This
antioxidant can help reduce inflammation in several ways. First, it has antibacterial
properties. These properties may help fight infection in the body that leads to
inflammation. Second, it may help reduce the body’s amount of tissue damaging enzymes.
This antioxidant has been studied for its anti-inflammatory effects on the prostate, as well
as the respiratory system.

Bromelain is another anti-inflammatory enzyme that can be found in the stem of the
pineapple. Although the highest amounts are in the stem, the enzyme can be found in the
fruit and juice of the pineapple as well. This compound has been studied for its ability to
reduce swelling and inflammation, especially in the respiratory system. It also has blood-
thinning abilities, making it helpful for those at a higher risk for blood clot formation.
This enzyme can also be purchased in supplement form.

Luteolin is another flavonoid found in foods like kale, watercress, apples, oregano, peas,
and fennel. Luteolin has antihistamine and anti-inflammatory properties that can work
to reduce inflammation caused by autoimmune disease. This flavonoid has been studied
for its ability to help with brain inflammation in particular, making it perfect if you are
dealing with issues like brain fog.

Beta-carotene is a highly beneficial substance found in brightly colored, orange and
yellow foods. It has already been discussed for its ability to help the body create vitamin
A. Vitamin A has been shown to help fight inflammation and support the immune system.
Try eating a half cup of carrots (or any other food high in beta-carotene) with each meal
to ensure you are getting enough of this valuable compound.

Vitamin D is another important vitamin for your immune health. Many people are
deficient in this vitamin. It can help to strengthen your innate immune system and turn
on or off various genes and processes that your body needs to keep healthy. It also helps
with autoimmune disease by promoting regulatory T cells that cause your immune system
to work more efficiently. It may be one of the most underrated, yet vial substances for
those with an autoimmune disease. Some foods are fortified with synthetic vitamin D.
Avoid these foods and opt for natural sources of vitamin D in your diet, like free-range
egg yolks, salmon, maitake mushrooms, fish liver oil, and organ meats. Try including
these foods in your diet daily. Another way to get vitamin D is through sunlight exposure.
Exposing your skin to the sun’s rays for twenty minutes daily can help you absorb this

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