Feed A Cold...
by Connie Guttersen, RD PhD,
author of the Sonoma Diet
One of the best methods to avoid sickness is to fight back
with good nutritious foods. In the old days that role fell
to Grandma's chicken soup. These days, more and more chefs
are working to combine foods that are both "umm umm good"
and "good for you."
Good-tasting, good-for-you menus will do more than help fend
off the common (and not so common) cold or fever. Good nutrition
also helps build a strong immune system, which can fight off
more long-term diseases such as heart disease and cancer.
Of course, other lifestyle factors, such as sleep and stress,
play a role in the immune system's ability to fight infections.
And while restaurants can't play much of a role in assuring
their customers get enough zzzs and minimal stress, they can
make a big contribution to proper diets. Fortunately, the
foods that are good for the immune system are also make up
the types of dishes that chefs want to put on menus.
These foods can be broken down into five groups. They include
bright colored fruits and vegetables, high quality proteins,
healthy fats and oils, garlic/ onions and vitamin E.
1. Bright colored fruits and vegetables
These foods contain powerful antioxidants, which protect
the immune system against free radical damage. Yellow, orange
and red pigments contain nutrients such as vitamin C and Beta
carotene. Vitamin C helps prevent and speed up the recovery
time from a cold. Beta carotene, found in carrots, spinach
and sweet potatoes, is also a strong antioxidant that has
been specifically found to improve the immune system's function.
Vitamin A, also made from beta carotene, has its own and different
immune boosting qualities and is crucial for immune defense.
It enhances white blood cell function, increases the resistance
to infection and helps maintain skin and mucus defenses to
infection. Fresh and canned tomatoes contain another type
of antioxidant, lycopene. Lycopene enhances the function of
the immune system by having a positive effect on the production
and maintenance of our natural killer cells or also referred
to as white blood cells. White blood cells are powerful immune
factors; they have the capability of destroying more than
100 types of  viruses
/ bacteria and many different types of cancer cells. Other
foods with bright colors such as cranberries, blueberries,
and strawberries all contain a wide variety of antioxidants,
which also protect immune cells from the environmental stresses.
How can chefs offer more of these nutrient dense foods and
still captivate the flavor? By taking a global approach to
food. Examples include: braised bitter greens and broccoli
rabe (slightly different variety of common broccoli) with
olive oil, cooking eggplant to a creamy consistency and then
combining this with olives and using it as part of a dip,
sauce, or even as a tapenade on bruschetta. Other interesting
ideas include cauliflower and green peas in a spicy Indian
sauce, Tunisian Carrot Salad with Harissa, Black Ripe Olives,
and Feta Cheese, Piquillo peppers and fresh tomato salad with
marinated tuna and Black Ripe Olives, Latin style roasted
cactus and black olive salad, roasted multicolored beets served
with a light vinaigrette and fresh mint leaves, and different
version of grains salads which contain fresh fruits. Many
of these recipes have been inspired from different healthy
global cuisines, such as the Mediterranean, Asia and Latin
America.
Here are some to get you started: Chicken
Tagine, Moroccan
Roast Chicken Breast,
Ancient America Grain Salad and Mediterranean
Chickpea Soup.
2. High Quality Protein
Whether you are trying to "feed a cold or starve a fever",
neither is a simple solution. In both cases, the body is using
more energy (calories) than what it normally requires to fight
off infection. In addition, your immune system is dependent
on a constant supply of high quality amino acids - the building
blocks of protein. So both calories and high quality protein
becomes an important issue for strengthening the immune system
when you are sick. When infections invade the body, it reacts
by calling upon the immune system to
|
Want to expand your usage
of interesting grains and heirloom beans? These
not only taste great; they also add nutrient dense
plant proteins to your menu.
A Wider Variety of Grains and Beans for Plant
Proteins
Grains
Amaranth, Buckwheat, Jobs Tears, Millet, Quinoa
(a complete protein), Wild Rice, Teff, Triticale,
Wheat Berries, Bulgur Wheat, Cracked Wheat, Kamut,
Spelt
Beans
Adzuki, black beans, butter beans, chick peas,
borlotti, cannelloni, Dutch brown, flageolets,
great northern, lentils, split peas, soybeans,
white beans, haricot beans
Here are some recipes that pack a grain, bean
or old-fashioned meat protein punch:
Chunky Quinoa Chili, Egyptian
Lentils with Olives and Tomatoes, Gingered
Beef and Olive Salad and Autumn
Lamb Stew.
|
|
produce antibodies, also referred to as immunoglobulins. Antibodies,
which are proteins made from certain amino acids, bind to different
types of infections in order to neutralize, destroy and eliminate
them from your body. The recent increase in vegetarian styles
of eating has made the quality of protein a greater issue. It
is important that a healthy diet provide the 8 essential amino
acids. These 8 essential amino acids are found in "complete
proteins" such as animal sources, soy and quinoa. They're
also found in plant sources, or "incomplete proteins".
"Incomplete proteins" refer to plant sources such
as grains, beans, legumes and nuts, which are missing one or
two of these 8 essential amino acids. Since these individual
sources of plant proteins typically do not contain the 8 essential
amino acids, combinations of grains with legumes and beans or
eating a wide variety of these foods on daily basis will provide
the body with the 8 essential amino acids. The most popular
style of "vegetarian eating" is the semi vegetarian
diet. The recent growth of this style is mostly inspired by
health reasons and the emergence of the many global cuisines,
which do not focus on meat as the primary ingredient. Most semi-vegetarian
diets will include moderate amounts of fish and poultry, but
focus on the plant sources for protein. The advantages of incorporating
plant sources of protein in the diet is that grains, legumes,
beans and nuts all contain fiber, antioxidants from vitamins
and phytochemicals, as well as healthy oils from the monounsaturated
and polyunsaturated group. The professional food industry is
experiencing a higher demand for not only strict vegan dishes
but also for semi vegetarian dishes. This has led to several
ideas, globally and nutritionally inspired. Some of these dishes
are as simple as a lentil and walnut salad topped with Black
Ripe Olives, almond raisin couscous, grape leaves stuffed with
chickpea hummus, warm cannelloni bean and sage spread, White
bean, parsley salad, topped with pomegranate seeds, Chickpea
salad with garlic-cumin vinaigrette, Cuban black bean soup topped
with sour cream and Black Ripe Olives, and other ethnic flavored
grain medleys.
Top
3. Healthy Fats and Oils
There are several categories of fats and oils in our diets.
They include saturated fats (primarily from animal products,
tropical oils and hydrogenated fats), monounsaturated fats
(olives, nuts, avocados and canola oil) and polyunsaturated
fats (vegetable / seed oils, and fish oils). It has been well
documented that olives and olive oil boost the immune system
against attacks from microorganisms, bacteria, and viruses.
Our immune system is greatly affected by the different types
and amounts of fats and oils we eat. This is related
Dietary
Sources of Fats and Oils
|
|
Saturated Fats:
|
Animal products, coconut and
palm oils, Hydrogenated fats, Processed Foods,
Fried Foods |
|
Monounsaturated Fats:
|
Olives, olive oil, nuts, avocados,
canola oil |
|
Polyunsaturated:
|
Omega 6: Oils from corn, soybeans,
safflower, cottonseed
Omega 3: Salmon, herring, tuna,
flaxseed, walnuts, canola oil, pursulane,
tofu
|
|
|
to the various types of compounds known as eicosanoids, which
are produced based on the balance and types of fatty acids in
our diets. (see my previous article "
You are What You Eat" for a more detailed discussion
of this topic). A healthy variety and balance of fats can
be achieved by increasing the monounsaturated sources: olives,
nuts, avocados, and canola oil as well as increasing the omega
3 oils found primarily in cold water fish, such as salmon or
from plant sources such as flaxseed. Dieting, a long time common
way of life for many Americans, may be what is behind the frequent
bouts of the flu and cold. Low calorie and low fat diets, especially
those that result in rapid weight loss, have been shown to impair
the immune function. Low fat diets have also been linked to
an increased incidence of depression. (see previous article
on Food
and Mood for more info on this topic) This is significant
since it is well documented that depression decreases the immune
system. The best types of fats to prevent depression are the
omega three oils and monounsaturated fats.
Consider diving into these recipes: Salmon With
Pinenut-Rosemary-Olive Crust, Triple "S" Seafood Stew
Triple S Seafood
Stew,
Bouillabaisse Under Wrap, Tortilla
Toasts with Avo-Olive Salsa, Quinoa Pinenut
Pilaf and Tuna Melt Sandwich. of other
fats, such as saturated fats, which may increase breast cancer
risk. The incidence of breast cancer in the US is double that
of the Mediterranean region so it is no wonder that chefs
are taking a closer look at the Mediterranean diet for a model
of healthy eating.
Top
 4.
Garlic and Onions
The folk remedy of drinking the juice of onions for coughs
may be more accurate than what was perceived by many. Garlic,
also a member of the onion family, has been used medicinally
for 5000 years by the ancient Egyptians, Greeks, Romans and
Chinese. Historically, its role was believed to hold a cure
for infections, epilepsy, and heart disease. Recent medical
studies appear to conclude that a clove a day may keep the
doctor away. There was also the discovery that sulfur-containing
compounds in both onions and garlic act as the body's disinfectant,
clearing away toxins and germs, and thus, warding off many
common infections in the body. Garlic and onions stimulate
the body's immune system by boosting the activity of the natural
killer cells (white blood cells) and T helper cells, both
essential to a strong immune response. Numerous medical studies,
such as the Iowa's Women's Health Study have confirmed garlic's
immune enhancing properties and benefits to work against cancer
and heart disease. Some of the major functions of garlic in
enhancing the immune system are listed in the graphic to the
right.
What gives garlic and onions their medicinal properties?
The answer is related to the group of sulfur-based phytocHemicals
they contain. The active component of garlic is a sulfur compound,
which is converted to allicin when garlic is crushed or chopped.
It is one of the most important compounds in garlic's nutritional
makeup. Yet, it is not the only phytochemical contained in
garlic. Others include allylic sulfides, mono-terpenes, tri-terpenes,
and phbenolic acids. Cooking with garlic may alter the activity
of some of the phytochemicals in garlic. For example, studies
have shown that heating in a microwave or oven can minimize
garlic's cancer fighting benefits. However, if the garlic
is minced or crushed and allowed to stand for at least 10
minutes before heating, there is little or no loss of the
phytochemical, allicin. The 10 minute standing time allows
for enzymes present in garlic to start producing allicin.
As we experience more of the global cuisine flavors, we find
an abundance of garlic, onions, and leeks within the recipes.
|
Achoo!
Most adults get colds 2 to 4 times a year, while
children get double that amount. When you realize
that there are more than 200 different types of
infections linked to the common cold and flu,
perhaps it is even more surprising when people
don't succumb.
Medical experts are predicting that this year
may be one of the worst for the flu. Their prediction
is based on the discovery of new germs, bacteria
and viruses that can weaken the immune system
and lead to sickness. The flu virus is particularly
frustrating to treat since it does not respond
to antibiotics; plus, misuse of antibiotics can
lead to more resistant germs, leading to harder
to treat colds and infections. Not that we don't
try -- Americans spend over $2 billion dollars
annually on over-the-counter medications for cold
and flu.
|
|
Garlic adds fine flavor to these recipes: California
Ripe Olive Rainbow Chard and Tomatoes, Chicken
with Ripe Olives 'n Pepper Salsa, Chipotle
Turkey Wrap and Galician-Style Spanish Dumplings.
Top
5. Vitamin E
One in three Americans do not get enough vitamin E in their
diets. This immune-boosting nutrient is commonly regarded
as a powerful antioxidant with benefits beyond heart disease
and cancer. Vitamin E has been found to also boost T- cells
(immune function related) and antibody responses in individuals
who are exposed to high levels of stress. A recent study found
that daily intake of vitamin E as a mega supplement may not
be such a good idea for elderly people, especially those who
are already taking in a well-balanced and adequate diet. In
this study, which was released this year in the Journal of
the American Medical Association, the results showed that
adults (60 years and plus), who had a respiratory infection
and also took vitamin E supplements were sick for a longer
period of time than those adults who did not take the Vitamin
E supplement. In explaining the results, the researchers suggested
that an increase in the symptoms may reflect an enhanced immune
activity or perhaps an immune imbalance. In conclusion, adults
should be cautious about taking mega doses of Vitamin E. However,
a different perspective is reported by Tuft's scientist, Simin
Meydani ,who states that it is very difficult to obtain the
amount of vitamin E  necessary
for an immune response through diet alone--especially, if
one is dieting on a low fat / low calorie diet. Good sources
of vitamin E include plant oils, almonds, hazelnuts, peanut
butter, soybeans, wheat germ, dark green leafy vegetables
and olives. When cooking with these ingredients, take note
that vitamin E is a fat soluble nutrient. This means that
it is best absorbed and utilized in the body when accompanied
by healthy fats. In the same perspective be careful to not
lose vitamin E in discarded cooking liquids or sauces that
are oil based. Although supplementation may help or enhance
Vitamin E's immune benefits in individuals who are deficient
in the nutrient, it is necessary to recognize that over supplementation
can suppress immune function caused by the effects of the
supplement on other nutrients and their ability to be absorbed
in the body. (In other words, over supplementation may create
a competition for other nutrients, which in turn may create
a nutrient deficiency.) The best advice is to obtain the nutrients
from nutrient dense foods in order to promote a proper balance
and variety among all nutrients.
Here are some "E"xcellent recipe selections: California
Ripe Olive Briks,
Grilled Orzo Salad,
Grilled Chicken Penne, Lemon Salmon
Linguini and California Ripe Olive Rainbow
Chard.
Sugar is not sweet to immune system.
Any attempt to add fresh fruits, vegetables, whole grains
and limiting the amount of red meat, refined sugars and highly
processed foods will be an improvement and an important to
step to strengthening the immune system. A key food to avoid
is refined sugars, as they actually decrease the effectiveness
of the immune system by limiting the capacity of the natural
killer cells (white blood cells) ability to fight infection
in the body.
Top
|
