Chicken soup helps, sure, but a diet rich in vegetables, fish and even garlic can help lessen the severity of a cold or prevent you from getting sick.
The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice in chicken soup is immune-boosting and soothing, and the warm broth clears your nasal passages and keeps you hydrated.
Winter doesn’t just bring the blues, it also gifts us with coughs, runny noses and sore throats. It’s not because of the old adage of bundling up or “you’ll catch a cold!” We tend to get more cold and flu viruses during the winter as germs survive longer indoors due to poor ventilation and lack of humidity, and we are stuck indoors for much longer during the frigid months.
There’s a key to rev up our immune system that can make a huge difference: you are what you eat. A healthy diet often prevents colds and flus or reduces their longevity. The antioxidants including vitamins C, A and E found in fruits and vegetables protect our cells and boost our immune system. Supplements can never replace the real thing.
A healthy diet year-round is crucial to keeping well. This means cutting down on inflammatory foods including white flour, white rice, sugar and saturated fats, as inflammation reduces your immune system. Stick to a balanced diet with lots of vegetables, fruits, herbs, spices, whole grains, healthy fats and lean protein.
Garlic
Allicin, a natural chemical in garlic, fights common viruses. Add it to your cooked foods and salads. Don’t forget to have breath mints on hand!
Broccoli
Raw or lightly steamed broccoli contains vitamins A and C, as well as the compound sulforaphane, which helps ward off viruses. Add it to salads or use for dipping.
Vitamin C
For decades this has been the most popular vitamin for fending off viruses, but a handful of supplements won’t do much once you’re already infected. The best defence is to include a variety of fruits and vegetables daily with vitamin C to keep your immune system strong.
Oranges aren’t your only option — you can get more vitamin C from strawberries, kiwis, pineapple, mango, papaya, bell peppers, broccoli, cabbage, snow peas, brussels sprouts, cauliflower and kale.
Probiotics
Probiotics are beneficial bacteria that are good for the gut. We generally think of this as meaning digestion, but our gut health is actually a key component to many elements of our health, including 70 per cent of our immune system. Studies show that specific foods containing probiotics reduce the occurrence, length and severity of colds. These foods include sauerkraut, kefir, yogourts with live and active cultures, kimchi, kombucha and miso.
Chicken soup
There’s nothing like a warm bowl of chicken noodle soup when you’re under the weather, but does it actually help to fight off a cold? The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice is immune-boosting and soothing. The warm broth clears your nasal passages and keeps you hydrated. Mother was right!
Tea
We drink mug after mug of tea when we’re ill as it feels great on a sore throat, but it’s actually doing more to help, depending on the type. Black and green teas contain an amino acid called L-Theanine, which boosts our immune system. Black tea has more of this amino acid than green, but green tea protects the immune system against disease-causing free radicals. Drink up!
Spinach
Spinach is rich in vitamin C and contains several antioxidants, which increases the ability for our immune system to fight infections. Eat it raw or cook it as little as possible to get the most nutrients.
Shellfish and fish
Indulging in fish or shellfish twice weekly may prevent colds and flus. Selenium, a mineral found in oysters, lobsters, crabs and clams, helps white blood cells produce proteins that fight flu viruses. Salmon, tuna, mackerel, and herring are loaded with omega-3 fats, which reduce inflammation.
Before you end up sidelined on the couch this winter, include a combination of these immune-boosting foods so you can have a healthy 2018.
By ROSE REISMAN Special to the Star Thu., Jan. 11, 2018
Rose Reisman is a nutritionist, caterer, speaker, media personality and author of 19 cookbooks. info@rosereisman.com
What to eat to reduce inflammation and feel better.
By Franziska Spritzler / Authority Nutrition February 25, 2016
Inflammation can be both good and bad.
On one hand, it helps your body defend itself from infection and injury.
But on the other hand, chronic inflammation can lead to weight gain and disease.
Stress, unhealthy inflammatory foods and low activity levels can make this risk even worse.
However, some foods can actually help fight inflammation.
Here is a list of 13 anti-inflammatory foods that are supported by science.
1. Berries
Berries are small fruits that are packed with fiber, vitamins and minerals.
Although there are dozens of varieties, some of the most common berries include:
Strawberries.
Blueberries.
Raspberries.
Blackberries
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce the risk of disease.
Your body produces natural killer cells (NK), which help keep your immune system functioning properly.
One study found that men who consumed blueberries every day produced significantly more NK cells, compared to men who did not.
In another study, overweight men and women who ate strawberries had lower levels of certain inflammatory markers associated with heart disease.
Bottom Line: Berries contain antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity and reduce the risk of heart disease.
2. Fatty Fish
Fatty fish are a great source of protein and the long-chain omega-3 fatty acids, EPA and DHA.
Although all types of fish contain some omega-3 fatty acids, these fatty fish are the best sources:
Salmon.
Sardines.
Herring.
Mackerel.
Anchovies
EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes and kidney disease, among others.
This occurs after your body metabolizes these fatty acids into compounds calledresolvins and protectins, which have anti-inflammatory effects.
In clinical studies, people consuming salmon or EPA and DHA supplements had decreases in the inflammatory marker C-reactive protein (CRP).
However, in another study, patients with atrial fibrillation who took EPA and DHA daily showed no difference in inflammatory markers when compared to those who received a placebo.
Bottom Line: Fatty fish contain high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.
3. Broccoli
Broccoli is extremely nutritious.
It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts and kale.
Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer.
This may be related to the anti-inflammatory effects of the antioxidants they contain.
Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB, which drive inflammation.
Bottom Line: Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
4. Avocados
Avocados are a true “superfood.”
They’re packed with potassium, magnesium, fiberand heart-healthy monounsaturated fats.
They also contain carotenoids and tocopherols, which are linked to reduced cancer risk.
In addition, one compound in avocados has been shown to reduce inflammation in young skin cells.
In one study, when people consumed a slice of avocado with a hamburger, they showed lower levels of inflammatory markers NF-kB and IL-6 than participants who ate the hamburger alone (23).
Bottom Line: Avocados contain various beneficial compounds that protect against inflammation and may reduce the risk of cancer.
5. Green Tea
You’ve probably already heard that green tea is one of the healthiest beverages you can drink.
It’s been shown to reduce the risk of heart disease, cancer, Alzheimer’s disease, obesity and other conditions.
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).
EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.
Bottom Line: Green tea’s high EGCG content reduces inflammation and protects cells from damage that can lead to disease.
6. Peppers
Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects.
Bell peppers contain the antioxidant quercetin, which has been shown to reduce one marker of oxidative damage in people with sarcoidosis.
Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier aging.
Bottom Line: Chili peppers and bell peppers are rich in quercetin, sinapic acid, ferulic acid and other antioxidants with strong anti-inflammatory effects.
7. Mushrooms
Mushrooms are an incredibly healthy type of fungus, and thousands of varieties exist throughout the world.
They’re very low in calories and rich in all of the B vitamins, selenium and copper.
Mushrooms also contain lectins, phenols and other substances that provide anti-inflammatory protection.
A special type of mushroom called Lion’s Mane may potentially reduce the low-grade inflammation seen in obesity.
However, one study found cooking mushrooms decreased a large portion of their anti-inflammatory compounds, so it may be best to consume them raw or lightly cooked (38).
Bottom Line: Mushrooms contain several compounds that may decrease inflammation. Consuming them raw or lightly cooked may help you reap their full anti-inflammatory potential.
8. Grapes
Grapes contain anthocyanins, which reduce inflammation.
They may also decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s disease and eye disorders.
Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.
In one study, people with heart disease who consumed grape extract daily experienced a decrease in inflammatory gene markers, including NF-kB.
Also, their levels of adiponectin increased, which is a good thing because low levels are associated with weight gain and an increased risk of cancer.
Bottom Line: Several plant compounds in grapes, including resveratrol, can reduce inflammation. They may also reduce the risk of several diseases.
9. Turmeric
Turmeric is a spice with a strong, earthy flavor that’s often used in curries and other types of Indian dishes.
It has received a lot of attention for its content of the powerful anti-inflammatory nutrient curcumin.
Turmeric is effective at reducing the inflammation related to arthritis, diabetes and other diseases.
When people with metabolic syndrome took 1 gram of curcumin daily, they experienced a significant decrease in CRP when compared to placebo.
However, it may be hard to get enough curcumin to have a noticeable effect from turmeric alone.
In one study, overweight women who took 2.8 grams of turmeric per day had no improvement in inflammatory markers.
Eating black pepper along with turmeric enhances the effects. Black pepper containspiperine, which can boost curcumin absorption by 2,000%.
Bottom Line: Turmeric contains a powerful anti-inflammatory compound called curcumin. Eating black pepper with turmeric can significantly enhance the absorption of curcumin.
10. Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest fats you can eat.
It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.
Many studies have analyzed olive oil’s anti-inflammatory properties.
It’s been linked to a reduced risk of heart disease, brain cancer and other serious health conditions.
In one Mediterranean diet study, CRP and several other inflammatory markers significantly decreased in those who consumed 1.7 oz (50 ml) of olive oil daily.
The effect of oleocanthol, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen.
However, it’s important to note the type of olive oil. Anti-inflammatory benefits are much greater in extra-virgin olive oil than in refined olive oil.
Bottom Line: Extra-virgin olive oil provides powerful anti-inflammatory benefits, which may reduce the risk of heart disease, cancer and other serious health conditions.
11. Dark Chocolate and Cocoa
Dark chocolate is delicious, rich and satisfying.
It’s also packed with antioxidants that reduce inflammation. These may also reduce the risk of disease and lead to healthier aging.
Flavanols are responsible for chocolate’s anti-inflammatory effects, and also keep the endothelial cells that line your arteries healthy.
In one study, smokers showed significant improvement in endothelial function two hours after eating high-flavonol chocolate.
However, make sure to choose dark chocolate that contains at least 70% cocoa (more is even better) in order to reap the anti-inflammatory benefits.
Bottom Line: Flavanols in dark chocolate and cocoa can reduce inflammation. They may also reduce the risk of several disease.
12. Tomatoes
The tomato is a nutritional powerhouse.
Tomatoes are high in vitamin C, potassium andlycopene, an antioxidant with impressive anti-inflammatory properties.
Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
One study found that drinking tomato juice significantly decreased inflammatory markers in overweight women. However, these markers did not decrease in obese women.
In a review of studies analyzing different forms of lycopene, researchers found that tomatoes and tomato products reduced inflammation more than lycopene supplements.
Lastly, it’s interesting to note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb.
Bottom Line: Tomatoes are an excellent source of lycopene, which can reduce inflammation and protect against cancer.
13. Cherries
Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation.
Although the health-promoting properties of tart cherries have been studied more, sweet cherries also provide benefits.
In one study, when people consumed 280 grams of cherries per day for one month, their CRP levels decreased and remained that way for 28 days after they stopped eating cherries.
Bottom Line: Sweet and tart cherries contain antioxidants that reduce inflammation and the risk of disease.
14. Anything Else?
Even low levels of inflammation on a chronic basis can lead to disease.
Do your best to keep inflammation in check by choosing a wide variety of these delicious, antioxidant-rich foods.
P.S. If you are looking for the foods to avoid to reduce inflammation, then read this:Top 6 Foods and Ingredients That Cause Inflammation.
Franziska Spritzler has a BSc in nutrition and dietetics. She is a Registered Dietitian and Certified Diabetes Educator with expertise in carbohydrate-restricted diets for diabetes and weight management.
When you’re retraining your brain — trying to acquire a new habit or pick up a new skill — you’d be surprised by the little things that can have a big impact on your brain’s overall health and function. One of the most important things you can do for your brain’s health is eat brain-boosting foods.
Of course, people who are already taking on a brain regimen of some sort already have enough on their plates without adding meal preparation with exotic ingredients only found in specialty grocery stores. So here are six foods you can find at any neighborhood grocery store that will help you retrain your brain.
1. Coconut oil
Why eat it? There are so many advantages to swapping out the cooking oil in your house with coconut oil. One of the biggest is that coconut oil has a much higher heat tolerance than other oils packed with good-for-you fats (like olive oil). That means it remains stable at higher heats, retaining more of the beneficial fats.
Coconut oil is also a rich source of medium-chain triglycerides, which are broken down into ketones, an ideal brain food, in the liver.
How to eat it: Use coconut oil in any of your recipes that call for oil. If you don’t care for the flavor, just a little bit of salt goes a long way in cutting that tropical taste.
2. Turmeric root
Why eat it? One reason brain function declines is the oxidation and inflammation of the neurons in your brain. A compound in turmeric called curcumin inhibits a neurotoxin that’s been linked to neurodegenerative disorders and shows promise as both an anti-oxidation and anti-inflammatory agent.
How to eat it: Fresh turmeric root probably isn’t the most grocery-store friendly, but you’ll definitely find it in the spice aisle. It’s got a peppery, almost mustard-like flavor and will turn just about anything it’s in contact with a lovely golden color. You’ll see it used in Indian and African cuisine, so choosing recipes from those areas of the world is a good way to start experimenting with turmeric.
3. Blueberries
Why eat it? You’re probably already heard that blueberries are high in antioxidants, which certainly helps promote brain health. They also contain flavonoids, compounds which are thought to enhance memory. Flavonoids have been shown to enhance spatial memory in both animals and humans, and fruit-derived flavonoids are thought to be especially potent, making blueberries a perfect choice.
How to eat it: Blueberries are great for breakfast in oatmeal, yogurt, a smoothie or part of a fruit salad. They’re tasty tossed in a salad at any time of day and you can make some decadent desserts using these little brain-food bombs. You can even toss them into a container and bring them along as a snack food.
4. Broccoli
Why eat it? Broccoli is one of the most popular vegetables in the US, so hopefully you already know that it can be delicious when it’s not boiled within an inch of its life. It’s also contains lots of lignans, which have been shown to benefit assorted brain functions such as thinking, reasoning, remembering, imagining and learning new words. They’re also high in glucosinolates, which help promote levels of acetylcholine, a vital neurotransmitter in the central nervous system.
How to eat it: Don’t boil broccoli until it stinks up your house. It’s delicious lightly steamed, roasted in the oven, sauteed with some healthy oils or even finely chopped and served raw in a broccoli salad.
5. Green Tea
Why drink it? We’ve known for a while that green tea is another food high in antioxidants, but recent research also indicates that a green tea extract enhances cognitive function, particularly in the working memory of the brain.
How to drink it: Unlike black tea, green tea is best made with not-quite-boiling water and steeped only for one to two minutes. Green tea mixes and blends are also available: green-and-white blends or jasmine green tea are smooth options that will tolerate boiling water for tea novices. And if you don’t like hot tea, you can always drink it iced and infused with some honey, mint or both.
6. Black Pepper
Why eat it? Black pepper is the most widely used spice on the planet. And in the past couple of years, we’ve learned that it can also have significant benefits for your brain. Piperine, an active compound in black pepper, can help inhibit the breakdown of dopamine and serotonin, two neurotransmitters crucial to brain health and mood regulation. Piperine also appears to help control the flow of calcium in the brain, which gives the compound anti-seizure effects.
How to eat it: Fresh-cracked black pepper is much tastier and more beneficial than the already-cracked versions you can buy in stores. So buy a pepper grinder if you don’t already have some and keep it on your table. Crack fresh black peppercorns over anything that strikes your fancy.
Inflammation is an important immune system function. But, when out of control, it can cause serious damage. Inflammation has been linked to major diseases such as Alzheimer’s, arthritis, cancer, diabetes, heart disease, and signs of aging. (To learn more about inflammation, read Inflammation: The Slow Silent Killer.)
There’s good news: many foods are naturally anti-inflammatory. Antioxidants found in foods protect your cells from the effects of free radicals and can help reduce an overabundance of inflammation in your body.
12 Natural Anti-Inflammatory Foods
1. Beets, with their wonderful red color, are a powerful antioxidant and anti-inflammatory. Beets can boost your energy and lower your blood pressure. A single serving of 500 ml. beetroot juice has been shown to reduce blood pressure by 10.4/8 mm. Beets are high in nitrates; this study showed that a serving of beetroot juice boosted athletic performance by 1-3 percent.
2. Blueberries have been found to reduce inflammation in many studies on animals; there are yet to be more studies done on humans. Studies do indicate that blueberries are good for brain health. It is best to eat organic berries since pesticides on berries are hard to wash away due to their size.
3. Broccoli is loaded with detoxifying antioxidants. Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phytonutrients. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has a significant amount of omega 3 fatty acids, which is a well known anti-inflammatory.
4. Flaxseed oil has a balance of omega 3 and 6 fatty acids. The omega 3 fatty acids reduce inflammation. Research studies show lignans can slow the growth of prostate cancer cells. It was also found that lignans may play an important role in increasing breast cancer survival. Three studies following thousands of women diagnosed with breast cancer were published at PubMed Central®.
5. Green Tea contains many anti-inflammatory flavonoids. A 2002 study found the most abundant catechin of green tea (epigallocatechin-3-gallate) to be a potent anti-inflammatory compound with therapeutic potential. The antioxidant properties of green tea are so effective that studies have shown a 22 percent reduced risk of developing breast cancer, a 48 percent reduced risk of prostate cancer and an amazing 57 percent reduced risk of colorectal cancer.
6. Garlic can help reduce inflammation. At Washington State University they found garlic to be 100 times more effective than two antibiotics at fighting the Campylobacter bacterium — one of the causes of intestinal illness.
7. Ginger: Ginger helps reduce inflammation and control blood sugar. Ginger tea is a great addition to any diet. A study published in the National Library of Medicine compared ginger extract to common pain killers and found ginger to be very effective in reducing pain.
8. Extra Virgin Olive Oil helps fight inflammation.
Olive oil is full of polyphenols which protect the heart and blood vessels from inflammation.
9. Onions contain quercetin, a potent antioxidant that can help your body fight inflammation.
Onions stimulate the respiratory tract and help expelling sputum (phlegm). The onion is also a proven antioxidant and may be helpful in treating certain cancers. To learn more about the supporting research done on onions, read: Journal of Chemical and Pharmaceutical Research.
10. Seaweed contains a complex carbohydrate called fucoidan that studies have shown to reduce inflammation. Seaweeds contain 14 times more calcium by weight than milk. Kelp, kombu, wakame and arame are good sources of seaweed.
11. Spinach is one of the highest nutrient-dense foods. It contains a unique mixture of phytonutrients, is high in antioxidants and anti-inflammatory components which help protect against cellular damage.
12. Turmeric has anti-inflammatory properties and has been shown to be more effective than anti-inflammatory drugs. Curcumin, the active ingredient in turmeric, targets multiple steps in the inflammatory pathway at the molecular level.
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