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BOOSTING OUR IMMUNE SYSTEM

Blog > Boosting Our Immune System

Boosting Our Immune System

Published
October 11, 2023
Category
Blog, Food Bulletin Newsletter
Tags
covid, Fact Check, immunity, Phytonutrients, Traditional Wisdom, vitamin D, vitamin E, zinc

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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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TUBERS: NATURE’S ANSWER TO AFFORDABLE ENERGY

Blog > Tubers: Nature’s answer to affordable energy

Tubers: Nature’s answer to affordable energy

Published
October 11, 2023
Category
Blog, Food Bulletin Newsletter
Tag
Calcium, Fiber, Food IQ, Iron, Traditional Wisdom, vitamin A, vitamin E

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.

Some 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 they 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.

Not surprisingly, steaming has proven to release significantly better nutrients than frying.

Sweet Potato: don’t be fooled by the name, this is high nutrition
Sweet potato is a root vegetable but it’s young leaves and shoots are also edible. Rich in fibers and a range of vitamins and minerals like iron, calcium and B Vitamins and Vitamin C. These orange tubers are loaded with beta carotene, so important for immunity and vision. Simply pop one or two in the oven at 180 C for 45 minutes and you have a healthy delicious treat!

Beets contain a unique mix of antioxidants
Technically more a root vegetable than tuber, Beets originated from the Mediterannean where they were first cultivated for their leaves than the fleshy roots, Beets are packed with minerals and vitamins and most notably belatain. A powerful antioxidant, belatain also supports the body’s inflammatory and detoxification system. Prepare with minimal cooking to retain the belatain goodness; studies recommend steaming under 15mins or roasting under an hour.

Turnips: tubers that are related to healthy crucifers like broccoli
Turnips are packed with all the goodness of crucifers like broccoli or cabbage. 1 cup cooked turnip provides 12% daily value fiber, 30% Vit C, 7% potassium. That one cup helps keep the gut healthy and regular, helps lower pressure by releasing sodium from the body, has anti-inflammatory and anti-cancer properties. Best part is, turnips are versatile, and can be cooked in so many ways – boiled, sauteed, roasted, baked.

Taro Root: also known as Colocasia or ‘Arbi’ in Hindi
Under a tough brown outer skin is the creamy, starchy taro root with a delicate flavor. Popular in South Asia and Africa, it’s traditionally pounded into ‘meal’ or roasted or sauteed with spices. It’s a good source of fiber and complex carbs like amylose and amylopectin. Taro is also rich in potassium, iron, Vit E and antioxidants & made up of healthy resistant starch, so good for gut health.

Chinese Yam: called Shan Yao or ‘cinnamon vine’, is used in TCM
The Chinese Yam, despite it’s name, is not really a yam. Traditional Chinese Medicine (TCM) prescribes it’s consumption for it’s amazing nutrients. It contains the compound, allantoin, that is believed to reduce the healing time of damaged tissue, by accelerating the growth of healthy tissue. Chinese Yam is also known to have anti-oxidative properties that improve kidney & liver functions, and prevent plaque build-up in arteries.