Can planned nutrition + exercise reverse diabetes? Experts say YES!

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CAN PLANNED NUTRITION + EXERCISE REVERSE DIABETES? EXPERTS SAY YES!

Blog > Can planned nutrition + exercise reverse diabetes? Experts say YES!

Can planned nutrition + exercise reverse diabetes? Experts say YES!

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Can planned nutrition + exercise reverse diabetes? Experts say YES! 

It is impractical to count the daily calories we eat. So, the recommended daily allowance (RDA) of 2000 to 2500 calories/day is largely anecdotal. Also, it is crucial where these calories come from: simple carbs or complex carbs, plant or animal proteins, saturated or unsaturated fats. And computing this is equally hard.

 

So, the effective regimen is to start from our everyday baseline and make incremental changes to both quantity and quality of calories in our food. Even if we start our new regimen 10 years after the onset, research shows, we can reverse Type 2 diabetes. The 3-point mantra is eat less, eat right & workout more.

 

Eat less: Very simply, high calorie intake for diabetics leads to excess fat in the liver, leading to excess fat in the pancreas. Consequently, the liver produces more glucose and the pancreas produce lower insulin, both bad outcomes for diabetics.

 

Eat right: Whole grains, leafy vegetables, beans, healthy fats from nuts, sesame oil, olive oils, and fresh fruits provide your daily macro and phytonutrients. This balanced diet helps slow digestion, improve gut health, prevent sugar spikes and more.

 

Work out more: Apart from the well-known cardiovascular benefits, exercise lowers insulin resistance in the body and brings down HbA1C in diabetics. Ideally, exercise is recommended 1- 3 hours after eating and not on an empty stomach.

 

Know the difference: Type 1, Type 2 and gestational diabetes


Type 1 also called juvenile diabetes occurs most often in young children where the body produces little to no insulin, thus requiring daily insulin injections or risk serious complications. To date there is no known cure. But eating the right foods is perhaps as crucial as eating at the right time. Foods with low glycemic load (GL) delay blood sugar spikes and give the body time to respond to the insulin which is synced with mealtime.

Type 2 diabetes makes up 90% of cases & is most common in adults and contributed by our genes and lifestyle. This happens when the body’s insulin is unable to regulate blood glucose effectively (insulin-resistant). A bit easier to control than Type 1. See 3-point mantra above.

Gestational Diabetes is associated with pregnancy. While it typically resolves itself, the mother and children are at increased risk of developing Type 2 diabetes in later life. For pregnant women with gestational diabetes, the guidelines are to eat 3 small- medium meals daily without long gaps or snacks in between. But as always, low GI/GL foods are preferred and avoid starches, sugary drinks, fruits juices and desserts.

Legumes: your daily blood sugar defence.


The legume family – beans, lentils, peas are low glycemic foods, important for diabetics. High in fiber and protein, they prevent sugar spikes that cause insulin resistance. High in magnesium, crucial to improving insulin sensitivity in diabetics. Their dense fiber binds and excretes cholesterol from the gut. Eating legumes everyday is easy – in soups, stews, Indian/Asian/South American/Mediterranean recipes.

Whole grains: packed with diabetic-friendly resistant starch

Provided by whole cereals & grains, this starch basically resists digestion in the stomach and small intestine and is fermented by the large intestine. Thereby providing powerful nourishment for good gut bacteria, which in turn produce healthy short chain fatty acids that reduce blood sugar absorption, hasten satiety and enhance insulin sensitivity. What an incredibly beneficial chain reaction!

Vegetables: help reduce blood sugar especially for Type 2 diabetes.


Vegetables provide high fiber, which delays sugar absorption from the gut, preventing post-meal spikes. Fiber in veggies fills us quickly, preventing over-eating. For diabetics, it’s important to reduce intake of starchy vegetables, so limit potatoes, corn, peas, butternut squash. Go heavy on non-starchy greens, white, red or purple veggies. Overall, for diabetics, 1 cup cooked non-starchy veggies in every meal is ideal.



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Allergy, Asthma And Nutrition

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ALLERGY, ASTHMA AND NUTRITION

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Allergy, Asthma And Nutrition

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Allergy, asthma and nutrition 

A very small dietary change can make a huge difference to the quality of our lives. Let’s pay the farmer, not the pharmacy.

Pollen, pets, dust mites and foods are common triggers for skin allergies and/or asthmatic episodes. Sometimes a hyperactive immune system triggers a battle between our antibodies and some foods, creating all the familiar allergy symptoms. (See section on anti-inflammatory foods below)

Some allergies including eczema are alleviated by avoiding dairy, gluten, peanuts, eggs, honey and highly processed foods. Some of these are easy to identify through allergen tests. A dietary cure though is trickier, requiring careful monitoring & record keeping and will vary from person to person. Here are three tips.

1. Become familiar with anti-inflammatory foods. These include whole grains, tomatoes, green leafy vegetables, berries, cherries, oranges (in season), almonds, walnuts, olive oil, and spices like turmeric, ginger, garlic.

2. Choose natural and organic foods where possible. Chemicals in foods and vegetables include pesticides, fertilizer and synthetic preservatives, that can trigger allergies

3. Avoid sodas, ultra-processed foods, fried foods, sugar, HFCS (high fructose corn syrup) and sulfites. They do no good for your allergy or asthma.

Asthma: triggered by airway inflammation, but the right diet can help


While no diet can prevent or cure asthma, some foods have been shown to subdue or aggravate the condition. High saturated fats & processed foods containing preservatives like sulphites increase asthma symptoms. Natural, unprocessed vegetables & grains rich in lycopene, Vit D & E, fiber, and flavonoid-rich herbs & spices like ginger, turmeric, lemon, garlic, oregano fight inflammation, and help you reduce the severity of asthmatic symptoms.

Mediterranean diet to help your newborn breathe better


Built on natural whole foods, the Mediterranean diet is rich in antioxidants, fiber and good unsaturated fats. It’s no surprise that asthma sufferers have found relief from their symptoms when adhering to this diet. Studies have also found that maternal adherence to the Mediterranean diet transferred a protective effect on the newborns against asthma and allergic reactions.

Building immunity against allergies


Developing strong immunity and overcoming inflammation are important in the battle against eczema. Besides quercetin (a flavonoid) and powerful antioxidant rich fruits and vegetables, fiber rich wholegrains feed the good gut bacteria which in turn build up immunity. However, heavy metals in whole grain such as nickel and cobalt may trigger eczema. Eating whole grain together with food rich in vitamin C such bell pepper, oranges, will reduce the absorption of these heavy metals.

Eczema: skin allergies caused by irritants to the immune system


Eczema is genetic or triggered by pollution or stress. It’s also linked to undetected food allergies, but it’s recommended to test for food allergies instead of simply eliminating various nutritious foods from the diet. However, most physicians agree that highly processed foods and fatty, oily foods aggravate eczema. It’s also noticed that diets based on fresh vegetables, fruits, whole grains, antioxidant-rich foods greatly reduce the symptoms.



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Bone Health & Nutrition

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BONE HEALTH & NUTRITION

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Bone Health & Nutrition

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Bone Health & Nutrition  Collagen, Calcium, Phosphorus, and Vitamin D are each crucial for bone health as we age. Collagen is the most abundant protein in our body that forms the scaffolding that gives our body its structure and strength. Calcium homeostasis is an even distribution of Calcium in the bones and is crucial for skeletal health. This process is aided by Phosphorus and Vitamin D that ensures the absorption of Calcium in our body.

Vitamin C, amino acids, zinc and Copper are required for pro-collagen, the precursor to the protein collagen. So, here is a bone friendly menu instead of mere supplements.

Grains: Whole grains & pseudo grains, millets. They are mineral rich and have some important amino acids that aid collagen production.

Beans are rich in amino acids and copper. Pick the bean of your choice (kidney beans, navy beans, black beans, etc.). So now you have your rice & Beans!

Vegetables: Pick chlorophyll rich green leafies like spinach, kale and salad greens.

Fruits: Tomatoes, berries, guavas, citrus (like grapefruit)

Nuts: Cashews. They are zinc and copper rich

A word of caution: Excess Vitamin A is not necessarily a friend and has been known to make bones fragile. So avoid excess orange and yellow vegetables

Osteoporosis or ‘porous bone’ is linked to nutrient-deficient diets


Osteoporosis is degenerative, reducing bone density, mass and strength as we age. It need not be so. Diets rich in calcium & Vit D strengthen bones, as do magnesium, Vit K, Zinc, potassium, Vit C. These nutrients are found in fresh green vegetables, spinach, soya, dairy, bananas, broccoli, berries, citrus fruits. We need to start eating these from childhood to stave off osteoporosis in later years.

Plant-based alternatives of calcium for bone health


While we often associate calcium with milk and milk products, it’s worth getting familiar with non-dairy sources of calcium seeing that up to two-thirds of the world are lactose intolerant. 1 cup of dairy milk provides 300mg of calcium (30% D.V.). Here are some alternatives to get the same amount of calcium; 3 tablespoons of sesame seeds, 1 cup of white beans, 1 ½ cups cooked collard greens, 1 cup amaranth leaves, ? cup cooked tofu. On top of that, these plant-based options are full of other minerals and vitamins for overall wellness!


Rheumatoid arthritis: auto-immune condition causing painful inflammation
This disorder begins with painfully swollen joints and leads to inflammation in other organs. We can, however, adopt the right diet to combat this systemic inflammation. Omega3-rich foods like walnuts or flaxseed convert to resolvin, a compound that puts the brakes on inflammation. Whole grains, fiber-rich veggies keep the gut healthy and reduce inflammation, as do anti-oxidants like Vit A, C & E found in fruits & vegetables.

Prunes & Raisins: everyday superfoods against osteoporosis
Green leafy veggies & fruits are good for bone health, but let’s also consider the humble prune and raisin. Several studies reveal that the high levels of special phenolic compounds like IGF-1 in these two dried fruits actively fight bone degeneration. Prunes & raisins are also high in antioxidants, calcium, boron & potassium, which are defenders of your bones. They make good snacks too, so include them in your daily diet. 



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Obesity: Let’s not be alarmist but get the facts right

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OBESITY: LET’S NOT BE ALARMIST BUT GET THE FACTS RIGHT

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Obesity: Let’s not be alarmist but get the facts right

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faObesity: Let’s not be alarmist but get the facts right 

There is too much alarmist surround sound on obesity. Yes, it can be problematic but before we jump to “cure” here’s some good news. Recent research shows there is no increased risk of mortality from obesity if other metabolic factors are in check, like BP, blood sugar, cholesterol. The risk of obesity related complications are further mitigated by exercise.

But there are good reasons to deal with obesity, not the least of which is we are all really pleased and happy when we lose weight! We know diet choices are major factors for weight regulation. Some are obvious like overeating, snack and dessert binging, excess process foods and irregular regime. But others are counter-intuitive. For instance even small excesses of fruits, nuts, grains and saturated fats can add pounds.

Our bodies behave differently to the same food groups given our unique metabolism. So good record keeping of cause & effect of food and impact on weight is a good starting point.

Join us today on a journey of some interesting factoids on food groups and how they can help deal with obesity.

Busting the “Wheat Belly”

Grains are often thought of as the primary contributor to weight gain, and the first to go in low-carb and keto diets. Studies have shown that whole-grain diets actually help reduce weight; the fibers help you stay sated so you eat less overall. Steel cut oats are a great addition to your diet – the minimal processing results in a lower glycemic index than instant oats. To reduce the long cook time, simply soak ahead.

Fruits contain fructose, so select carefully for a weight-loss diet

Fructose is a sugar, so plan wisely if on a weight-loss plan. Fiber-rich fruits like plums, pears, apples, berries, papaya will slow sugar absorption, creating satiety quickly. Antioxidant-rich citrus fruits help metabolize fat fast. For those tackling obesity, the avoidable fruits are bananas, mangoes, avocados, which add on sugar & fat. The worst is fruit juice, which is pure fructose and no fiber.

Legumes: a fiber and protein packed way to lose weight

Rich in protein & fibre, low in calories and fats, lentils & beans help in weight loss. They lower blood pressure, reduce tummy fat, improve regulation of blood sugar and cholesterol. Their dense fibre binds and excretes cholesterol from the gut. If beans give you bloating & heaviness, choose lighter beans like black-eyed peas or mung, or even sprout them.

Nuts and obesity: much healthier for weight loss than other snacks 

Decades of clinical studies showed that calories from nuts do not cause weight gain compared to the same calories derived from cakes, candy or soda. Nuts provide heart-healthy fats and also boost fat burning in the system, leading to negligible calories. Walnuts and almonds are particularly beneficial to tackle obesity and heart health. But if watching your calories, eat them dry roasted or raw. And leave out the salt.



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Sprouts: Wannabe plants that are delicious and nutritional powerpacks

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SPROUTS: WANNABE PLANTS THAT ARE DELICIOUS AND NUTRITIONAL POWERPACKS

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Sprouts: Wannabe plants that are delicious and nutritional powerpacks

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Sprouts: Wannabe plants that are delicious and nutritional powerpacks
For conceiving and contributing majorly to today’s newsletter we wish to acknowledge Karthik Rajan, Co-Founder and CEO of LivFresh

What are Sprouts?


Sprouts are seeds that have just begun to grow and aren’t quite plants yet. They tend to be calorie light and nutrient dense. Grains, legumes, nuts and some vegetables can be sprouted to unleash their nutritional magic

Medicinally and nutritionally, sprouts have a long history. Ancient Chinese & Indian physicians recognized and prescribed sprouts for curing many disorders over 5,000 years ago. They are specifically known for their high density of vitamins and nutrients, rapid growth, and resilience in adverse weather conditions. In fact, Capt. James Cook, the storied voyager, famously created a regimen of lemons and varieties of sprouts to help his sailors overcome scurvy (lack of Vitamin C) during their long voyages.

Grains: brown rice, alfalfa, rye, millets and oats are examples of grains that can be sprouted. The protein and fat when sprouted are converted to the component amino acid and fatty acids and hence increase bioavailability.

Legumes: Beans, lentils, chickpeas, kidney beans, lima beans are popular sprouts. They are proven to increase HDL (the good cholesterol) and lower LDL (the bad guy).

Vegetables: Broccoli, radish, snow peas, red cabbage all have high nutritional & medicinal values and are known as a good cover against several cancers, cardiovascular health, and even some form of asthmas.

Not only are they nutrition-dense, but they also make it easier for our body to receive it.


Inside the seed’s outer shell (the bran), the plant embryo (the germ) relies on the seed’s endosperm — the starchy food supply — to fuel its growth. This germinating process breaks down some of the starch, which makes the percentage of nutrients higher. It also breaks down phytate, a form of phytic acid that binds to minerals like magnesium, zinc and iron, making them harder to digest.

Effectively, sprouting increases B-Vitamins, Carotene, Vitamin C and mineral absorption in our bodies.

It is estimated that there are up to 100 times more beneficial enzymes in sprouts than in raw vegetables. The rapidly growing sprouts need these enzymes for their own growth and cellular health and this makes them beneficial for us to consume as well.

Sprouts are also great immunity boosters


Apart from these enzymes, Sprouts also contain antioxidants that support healthy cell regeneration and protect against free radical damage. For example, Broccoli sprouts contain sulforaphane (up to 100X more than an adult plant) which helps fight cancerous cell mutations. Alfalfa sprouts are a source of saponins, which help balance cholesterol and support the immune system.

So, are all sprouts good?


Firstly, not all seeds and nuts sprout. Some nuts, like pecans and walnuts do not sprout and are better to soak. Soaking is also a good way to reduce the harmful compounds in some nuts, beans and seeds that are hard to sprout.

Sprouts may also be susceptible to carrying bacteria that cause food borne illnesses. In some instances, they have even been connected to outbreaks of Salmonella and E. coli.
It is recommended to not eat raw sprouts without thoroughly washing them. Ideally sauté, steam, stir fry or cook them lightly anyway you like. Add lime and your favorite herbs or spices where needed, as they help bioavailability of some nutrients embedded in the sprouts.

Welcome yet another superstar into your diets.



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A Refresher on Protein Basics

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A REFRESHER ON PROTEIN BASICS

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A Refresher on Protein Basics

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A Refresher on Protein Basics Protein has become synonymous in our consciousness with meat, strength and muscle. In America, the term ‘Protein’ is typically used interchangeably with meats. In China, the translated words for protein actually refer to egg whites, recalling images of bodybuilders and their weightlifting diets. The 2018 documentary Gamechangers valiantly tried to blow this myth and even showed veganism not just a contributor to wellness but also to incredible human endurance, strength and vitality.

Yes, protein is a critical macronutrient our body needs along with carbohydrates, fats and fiber and we get them from the foods we eat. Apart from its role in muscle building, protein also plays a key role in regulating blood sugar absorption, our immune system, digestion, hormone regulation, even blood pressure!

So, how much do we really need?

1. Take our body weight in kilograms and multiply by 0.8. That’s the number of grams of protein we need daily. As a thumb rule that’s about 50 grams of protein per day.

2. Each gram of protein has 4 calories. So, 50 grams of proteins delivers 200 calories. That is 10% of an average 2,000-calorie daily diet. Calories from protein should make up 10%-20% of daily calories. Ideally, no more, no less.

Soyabeans: your one-stop protein source, in many delicious forms
Soyabeans are, quite simply, the highest source of plant protein. Just 1 cup of cooked soybeans provides 30g of protein (58% DV). They also contain unique proteins called ‘peptides’ that improve blood pressure, control sugar and improve immune function. Studies also reveal that soy protein reduces cholesterol, LDL and triglycerides. Enjoy this superfood in many delicious forms – whole steamed beans, fermented tempeh or tofu, soy milk or flour.

Smoothies: delicious protein & nutrients to start your day right
For more protein variety in your smoothies, consider going beyond milk or yogurt and use silken tofu. Its smooth texture & neutral taste combines well with any fruits, veggies and nuts. What’s more, just quarter cup tofu provides around 10% daily value protein. Silken tofu blends best, but place in a blender first and give it one churn before adding other ingredients. Deliciously healthy!

Sprouts: high protein source that’s also more bioavailable

When seeds begin to sprout, their enzymes are rapidly converting nutrients into easily available forms for the growing plant, including protein – the ‘growth nutrient’. So when we eat sprouted beans, we actually get a high load of protein in an easily digestible form, making it more ‘bioavailable’. A ¼ cup sprouted chickpeas contains 9g protein compared with 4g in the same serving of unsprouted cooked chickpeas.

Your cheat sheet on protein portions

For a 60kg adult, the daily recommended intake is about 50g of protein – what does that actually look like? Here’s a quick way to visualise 25g of protein (half daily intake):

– 1 cup of plain or Greek yogurt or cooked lentil
– 1½ cup tofu or cooked black beans
– 2 slices wholemeal bread spread thickly with peanut butter
– 4 cups of soy milk
– 4 heaped tbsp of roasted peanut

Don’t forget that protein is present in most foods like brown rice and broccoli. Here’s a guide for a day’s worth of protein on your plate:

Breakfast: ½ cup yogurt with mixed fruit and 12 pieces of almond (15g protein)
Lunch: 1 cup pasta with pesto sauce with ½ cup chickpeas (15g protein)
Dinner: 2 cup lentil soup with 1 whole wheat roll and an arugula salad (19g protein)



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Food Feature: Sweet Potatoes

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FOOD FEATURE: SWEET POTATOES

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Food Feature: Sweet Potatoes

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Food Feature: Sweet Potatoes 

Contrary to what their name might suggest, sweet potatoes are actually an edible root in the morning glory family, and unrelated to true potato tubers.

Immediately recognisable by their vibrant orange flesh, sweet potatoes come in a dazzling array of colors from white to cream to purple! True to their name, sweet potatoes have a naturally sweet taste which is enhanced through cooking methods like roasting. In addition to the fleshy root, the leaves are also edible and commonly eaten in some countries.

Today we learn more about the sweet potato, its health benefits and some tips around cooking it.

Potatoes, yams and sweet potatoes; what’s the difference?
When we think of tubers like potatoes, sweet potatoes, yam, cassava, Taro etc. their similarity to grains hardly strikes us, yet tubers and grains are the main source of inexpensive energy in the plant kingdom. At the core of it, they come from botanically different plant families, but they pack serious nutrition. Brown tubers contain decent amounts of Vitamin C and the white & yellow varieties have beta carotene. Sweet Potatoes are nutritionally dense – rich in Vitamin A, (100% DV) Vit C and B6, but in calories and carbs they are similar to potatoes. But these are all good sources of dietary fiber. The wisdom lies in not combining tubers with starch-heavy foods like cereals (rice, wheat, corn etc.), but to enjoy them separately. While corn and potatoes, potato burgers and even aloo parathas are delicious, those double carbs and calories will add up quickly. Moderation may be the key word.

From Central America to the world: the journey of the sweet potato
Sweet potatoes are believed to have originated between Polynesia and Central America, with relics dating back more than 10,000 years that were discovered in Peruvian caves. The Polynesian word for sweet potato – “Kuumala” – closely resembles the word “Kumara” used by Andean natives. Christopher Columbus was thought to have brought sweet potatoes to Europe after his voyage to the New World in the 15th century. By the 16th century, records indicate that Spanish explorers had brought this onto Africa, India, Indonesia and South Asia where it remains a staple food in many cuisines.

Don’t be fooled by its name, sweet potatoes are nutritious!
The bright orange hues of the sweet potato flesh can be attributed to its high levels of beta-carotene. In fact, sweet potatoes contain one of the highest levels of beta-carotene amongst plant-based foods. Couple that with the fact that it is readily available all year round, and you have a standout antioxidant food! To enjoy the full beta carotene benefits, research suggests pairing it with just 1 tbsp of fat to improve the absorption of the fat-soluble beta carotenes. Also rich in fibers and a range of minerals like iron, calcium and B Vitamins and Vitamin C.

Sweet potatoes, carbohydrates and our blood sugar
Starchy root vegetables are usually counterproductive when managing blood sugar levels, as the starch can be converted into simple sugars. Although sweet potatoes have a medium glycemic index rating, it also contains high amounts of fiber and the resulting impact on blood sugar spikes is surprisingly minimal. Initial studies also show that sweet potatoes increase the amount of adiponectin proteins, which in turn are important insulin metabolism modifiers. A quick tip on cooking; the average GI for roasted sweet potatoes is 82, for baked sweet potatoes is 94, but boiled sweet potatoes is 46. Try boiling if you are concerned about blood sugar impact.



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Boosting Our Immune System

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BOOSTING OUR IMMUNE SYSTEM

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Boosting Our Immune System

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Boosting Our Immune System

Global stats on COVID are on the rise again with some countries being hit particularly hard. We wanted to revisit the topic of keeping our immune system up as the environment around us changes.

We need to eat right for our immune system to function right. A whole host of different reactions go on during our immune response, in turn require various requisite minerals and nutrients, and also burning more energy. To replenish this, we advocate for a wide range of whole-food plant-based foods across vegetables, fruits, spices, grains, legumes etc. Today, we want to revisit kitchen staples that can be great contributors to our immunity, and show how these humble ingredients can unlock our kitchen pharmacy.

Zinc helps to fight viruses and bolster immunity
Zinc is the second most common element in the body after iron. It is a trace mineral involved in many biological processes in our immune system, and has been shown to actively block replication of viruses in cell cultures. In addition, the body also needs zinc to make proteins and DNA, our body’s building blocks. Nuts and seeds are food sources rich in zinc. 1 tbsp of sesame seeds or pumpkin seeds  give nearly 8% of our daily requirement of zinc!

Vitamin D: the sunshine vitamin builds up our white blood cells
Vitamin D is one of many hormones involved in the maturation of white blood cells, our first line against most types of infection. In particular, researchers have uncovered a relatively consistent link between low vitamin D level and increased risk of respiratory infection. 10-30 minutes of sunlight several times per week is enough to provide the required vitamin D. However with reduced exposure to sunlight, you may want to look to mushrooms which are a great source of natural vitamin D. 

Vitamin E is a potent antioxidant!A major component of our body’s antioxidant defence, multiple studies have observed how deficiency of vitamin E can significantly lower immune response, and even respiratory infections in elderly people. Vitamin E is a group of 8 fat-soluble nutrients that include 4 tocopherols and 4 tocotrienols. 1 cup of cooked spinach gives almost a quarter of our daily requirements of vitamin E. Avoid cooking at high heats as this will destroy the vitamin E in your foods.

 

Fruits & Vegetables: Eat the colors of the rainbow for your five-a-day
While the rainbow may not be the technically accurate description, fruits & vegetables broadly fall into five color groups. Each color is a carrier of specific phytochemicals that perform some unique functions including cell development, immune support and fighting specific diseases. 

 

RED: Lycopene is the antioxidant that gives these fruits & vegetables their unique color. Its heart healthy and helps fight cancers.

 

PURPLE: Anthocyanin is the water-soluble flavonoid that imparts the colors purple, blue and red.  They are anti-inflammatory, anti-viral and have anti-cancer benefits.

 

ORANGE: Carotenoids are fat-soluble antioxidants in foods the most popular or familiar is beta-carotene that is converted to Vitamin A in the body. TIP: Cooking/chopping these vegetables releases more nutrients that eating these raw or whole.

 

GREEN: Indoles, Saponin & carotenoids are phytochemicals in green leafy vegetables known to have anti-cancer properties.

 

BROWN/WHITE: Allicin, quercetin & Sulphoraphane are compounds along with Vitamin C and potassium in these fruits and vegetables. Known anti-inflammatory, promotes heart health & cholesterol.



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