Thanks to renjith krishnan for the image

“Immune-System Boosting Super Foods”

Healthy Fats:      

Fat-soluble vitamins: A, D, E, K, lauric acid, omega-3 and essential fatty acids

Fermented Cod Liver Oil:

Fat-soluble vitamins: A and D, essential fatty acids

High-Vitamin Butter Oil:

Fat-soluble vitamins: A, D, E, and K2, essential fatty acids

Organ Meats: 

Fat-soluble vitamins: A, D, E, and K, vitamins: B12


Fat-soluble vitamins: A and D, all B vitamins, copper, zinc, chromium, iron,

Fresh Juice:

Antioxidants, phyto-nutrients, multiple vitamins depending on fruit  and vegetables used, highly concentrated form of vitamins in an easily digestible form

Fish Roe:

Fat-soluble vitamins: A and D, B-Vitamins

Raw Oysters: 

Zinc, calcium, iron

Nutritional Yeast:

B12 (trace amounts), B-Vitamins, zinc, selenium, chromium, glutamic acid, other amino acids


calcium, magnesium, iron, sodium, potassium, phosphorus, other trace minerals, collagen, amino acids,

Raw Dairy: 

Calcium, phosphorus, iron, magnesium, zinc, vitamins A, C, D

Fermented Foods:

Vit C, rich in probiotics and enzymes

Raw Eggs:  

Vitamins A, D, E, Essential fatty acids, protein,


selenium, prebiotic, sulfur-containing compounds (allicin, sulfides)

Any food rich in vitamins and minerals is going to be good for your immune-system.  The more of these you eat, the better your overall health will be.

A word on fat:

There are many misconceptions in our society about the role of fat in our health.  “Healthy Fats” are those that are rich in fat-soluble vitamins; A, D, E, and K and that are not rancid or oxidized through processing or shelf-life.  Here is a list of healthy fats:

Lard from pastured-pigs given no antibiotics or hormones: Rich in Vitamin D, omega 6-3 ratio depends on animal’s diet (pastured is superior), ideal for frying
Beef Tallow from grass-fed cows: good source of anti-microbial palmitoleic acid, ideal for frying
Duck and goose fat from pastured animals: Ideal for frying, omega 6-3 ratio depends on animal’s diet (pastured is superior)
Olive oil, organic, first cold-pressed, extra-virgin: Rich in antioxidants, 75% oleic acid, 10% omega-6 linoleic acid, 2% omega-3 linoleic acid, rich in enzymes when eaten raw, should be eaten raw or cooked at medium temp only
Peanut and Sesame Oils: expeller-pressed only, keep refrigerated in dark glass, never heat and consume raw
Flax-Seed oil, expeller-pressed organic: 16% omega-6 and 53% omega-3 provides good doses of omega-3, keep refrigerated in dark glass, never heat and consume raw in small quantities
Clarified Palm Oil, organic if possible (red palm oil has a stronger taste): Lauric acid, ideal for frying (think French Fries)
Coconut Oil, organic if possible, mechanically processed, unrefined: Rich in lauric acid, which has strong anti-microbial and anti-fungal qualities, good for frying (92% saturated fat)
Fat contained in meat, eggs and dairy from pastured and/or grass-fed animals: Rich in fat-soluble vitamins, essential for nutrient-absorption, and great-tasting. In particular, butter from pastured cows is rich in CLA (conjugated linoleic acid, which has strong anti-cancer properties and encourages muscle buildup) and lauric acid (anti-microbial, anti-tumor, and immune-system supporting properties).

In general it is best to eat oils and fats raw (i.e., it is not a good idea to heat oils and fats). Fats and oils that occur naturally in food are less prone to damage when heated.

Fats to Avoid:
All hydrogenated and partially hydrogenated oils
Industrially processed liquid oils such as soy, corn, safflower, cottonseed and canolaFats and oils (especially vegetable oils) heated to very high temperatures in processing and frying.

A word on fat-soluble vitamins: 
Weston A. Price found that the indigenous people he was studying were consuming much larger amounts of fat-soluble vitamins.  He found that the fat-soluble vitamins were essential for absorption of other minerals and vitamins.  In other words, even if you take in calcium and phosphorus in sufficient quantities, if you don’t take them with food containing fat-soluble vitamins your body is not able to utilize them as much.  He concluded that overall we need to take in at least 4 times the minimum requirements of minerals provided by the RDA (at the time it was: Calcium: .68 grams, phosphorus: 1.32 grams, iron: .015 grams) and at least 10 times the amount of fat-soluble vitamins.  The people he studied were all taking in ten times the amount of fat-soluble vitamins as the minimum required by the RDA. For minerals they were taking in: at least 3.5 to 7.5 times more calcium, 2.2 to 8.2 times more phosphorus, and 1 to 58.3 times more iron.

This is a key element to boosting your health.  You need adequate fat in order for your body to utilize minerals and vitamins found in your food!  So if it feels good don’t be shy with the butter and cream, the fatty meats, eggs, organ meats, and seafood.  They all are rich in these fat-soluble vitamins.  Eating fats to your tastes is key, don’t worry about what mainstream media is saying about low-fat diets being “healthy”.  But don’t overdo it if it doesn’t feel right. What is healthy for you is up to you to decide and observing your body is crucial.

The fat-soluble vitamins are:

Vitamin A: According to Price vitamin A is essential for protein, mineral, and water-soluble vitamin utilization.  Vitamin A is vital for bone, teeth, nervous system, tissue, brain, and eye health (among others).  It is also an antioxidant.  Best sources are: yellow butter, eggs, organ meats, shellfish, and cod liver oil.  It is also found (as carotenes, which are converted to A in the upper intestine) in all yellow, red, orange or dark green leafy veggies and fruits.  The conversion is difficult for some children and adults with diabetes or poor thyroid function so it is best to get plenty of Vit A from animal sources.

Vitamin D: Also essential for mineral absorption and therefore essential for strong teeth and bones and normal growth. Good sources of Vit D are butterfat, eggs, liver, organ meats, marine oils, shiitake mushrooms, and seafood (especially shrimp and crab).  Synthetic forms of Vit D can be harmful and are poorly absorbed. Supplements should only be oil-based and kept in the fridge.

Vitamin E: Needed for circulation, tissue repair and healing, also a strong antioxidant. Increased ingestion of polyunsaturated oils will require greater amounts of Vit E.  Found in unrefined vegetable oils, butter, organ meats, grains, nuts, seeds, legumes and dark leafy vegetables.

Vitamin K: Plays an important role in bone formation and is needed for blood clotting.  Can prevent bone loss in postmenopausal women.  It is found in liver, egg yolks, butter, grains, dark leafy vegetables, vegetables of the cabbage family and fermented soy foods.

Super Foods:

For those with high protein and fat needs

Powerful Immune-boosting foods:

Raw organ meats

Raw meats

Raw cream

Raw eggs,especially the yolks

Shiitake and maitake mushrooms, spinach

ample amounts of fat and protein


Liver Shake

2 ounces raw liver
1 raw egg yolk
3 tablespoons raw cream
Juice of 1 lemon
Blend well and drink up.  Raw honey can be added.

You can also juice raw liver with romaine lettuce or spinach. That’s right, run 2-4 ounces of raw liver (of any kind) through your juicer with7-8 lettuce or spinach leaves and drink. 

Whenever consuming raw foods, make sure the food is of very high quality and from a source that you trust!

 For those with relatively mixed need for protein, fat and carbs:

Powerful Immune-boosting foods:

Fresh vegetable juice with raw egg and raw cream

Liver Shake or juiced liver with carrots

Bone Broth with egg yolks

Good balance of protein, fat and veggies


Rainbow Juice:
1 each of a yellow, green, orange and red bell peppers
raw egg (whole)
raw cream

Juice 4 peppers
Separately blend cream and egg
Add juice to egg mixture
Mix and drink

Immune-Boosting Juice:
celery, green pepper, bokchoy, broccoli, cilantro
raw egg
raw cream

Juice veggies and follow Rainbow Recipe above.

Liver Shake (see above

Juiced raw liver with carrots

That’s right, run 2-4 ounces of raw liver (of any kind) through your juicer with 3-4 carrots and drink. 

Whenever consuming raw foods, make sure the food is of very high quality and from a source that you trust!

For those with high carb needs:

Powerful Immune-boosting foods:

Fresh vegetable juice

Freshly squeezed citrus juice (with raw egg whites, optional)

Small amounts of high quality fat and protein (white meats and light-colored fish)

Raw Dairy products


Fresh Vegetable Juice:
whole beet, parsley, kale, a little bit of carrot, apple

Citrus Cocktail:

orange juice, pink grapefruit, lemon, lime

Whenever consuming raw foods, make sure the food is of very high quality and from a source that you trust!


Dessicated Liver Tablets: Freeze-dried, Whole Foods
Raw Sauerkraut: Bubbies, Gold Mine, Hawthorne Valley Farm Store
Pastured meat, eggs, and raw dairy and bones for stock:
 Cod Liver Oil and Butter Oil: Green Pasture’s (only!)
Fresh Fish: Anchor Seafood, Whole Foods
Brewer’s Yeast: Lewis Labs


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