'LET FOOD BE YOUR MEDICINE' X

 This is the next to last post in this series on letting food be your medicine. Number 10 is one that is either loved or hated by most people. It seems there are few people don't have strong feelings about mushrooms one way or the other. However, shiitake mushrooms are very healthy and should be eaten by most people on a regular, perhaps weekly, basis. In human studies, shiitakes have been shown to be anti-cancer, cholesterol-lowering, and immune boosting. If these healthy mushrooms aren't part of your diet, perhaps they should be.

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DANGERS OF TOO MUCH SALT

We know too much salt can contribute to high blood pressure, but that is not where it stops. Eating too much salt may damage your blood vessels, heart, kidneys, and brain. This information is from scientists at the University of Delaware. They found that high salt intake may impair the endothelium, which is the inner lining of blood vessels involved in blood clotting and immune function, increase hardening of the arteries, weaken heart and kidney function, and interfere with the sympathetic nervous system (the flight-or-fight response.) The USDA recommends no more than 2,300 mg of sodium per day.

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DR SEARS ON BENEFITS OF MINI-MEALS

This is another quote from Dr William Sears on the benefits of grazing or mini meals:

"People who eat frequent mini meals suffer less colon cancer, have steadier nerves, are less likely to develop diabetes, have a healthier immune system, tend to be leaner, enjoy lower blood cholesterol and levels of stress hormones, have less itis illnesses (dermatitis, bronchitis, colitis, arthritis), and just plain live longer and healthier."

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#15 HEALTHIEST FRUITS - PINEAPPLES

Today we come to the end of the list of the top fifteen healthiest fruits listed in a health guide journal I picked up in my oncologist office. The last on the list is pineapples. I was surprised pineapples were so low on the list. I have no idea why as I am not a fruit expert. Anyway, below is the quote from the journal.

"Low in calories, pineapples provide ample amounts of vitamin C, copper, manganese, and several other key nutrients. By eating a cup of the sliced fruit, you can meet 88 percent of your daily vitamin C needs. Pineapples also contain bromelain, an enzyme with anti-inflammatory, antibacterial, and immune-supported properties."

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#13 HEALTHIEST FRUITS - MANGOES

 As we continue posts on the health journal's list of the fifteen healthiest fruits, we go tropical. Number thirteen is mangoes. Following is the quote from the health journal's article.

"These tropical fruits contain a variety of nutrients, but they're especially rich in vitamins A and C, which have cellular-protective properties and are essential for the proper functioning of the immune system. Eating mangoes may further help support digestion and bowel movements: A 2018 study found that daily consumption of 300 grams of mango significantly improved subjects; stool consistency and frequency and reduced intestinal inflammation in those with chronic constipation even better than a fiber supplement."

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#7 HEALTHIEST FRUITS - GRAPEFRUITS

As we continue looking at the healthiest fruits list, we come to number seven, grapefruits. For most people, you either love or hate grapefruits. However you feel about them, read the information below which is directly from the healthiest fruits list from a health journal I picked up in my oncologist office.

"Adding a cup of grapefruit segments to your breakfast will cover nearly 100 percent of your daily requirement for vitamin C, and support the health of your skin, heart, and immune system. Grapefruits are also rich in flavonoids such as naringin and naringenin, which may have anticancer properties."

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#3 HEALTHIEST FRUITS - ORANGES

Continuing with the healthiest fruits, today is number three. I'm sure most aren't surprised that oranges are close to the top. You might even be surprised oranges aren't number one or two. I personally was surprised they weren't number two. As with the other two the past couple of days, the following is a direct quote from the healthiest fruits list. This list is from a health guide I picked up in my oncologist office.

" Oranges pack a punch when it comes to nutrition. Just one navel orange contains 82.7 milligrams of vitamin C, which meets most (or all) of your daily requirement for this nutrient. Vitamin C supports immune function, collagen synthesis, and iron absorption, and works as an antioxidant to help protect cells against damage that could potentially lead to disease. Research indicates that people who regularly consume citrus fruits like oranges lower their risk for a number of diseases, including colorectal cancer."

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#2 Healthiest Fruit - POMEGRANATES

 Continuing with the list of scientifically rated healthiest fruits. Number one, blueberries, was probably expected by most readers. However, number two, Pomegranates, is probably a surprise. I know it was for me. Following is a quote from the Healthy Guide I picked up recently in my oncologist's office.

"Pomegranate's sweet tasting, crunchy seeds, known as "arils," boast major immune-supporting properties. A single cup of arils fulfills 20 percent of your daily requirement for vitamin C and 17 percent of your requirement for folate, a B vitamin that plays a critical role in red blood cell formation, growth, and development. Because pomegranates are full of nutrients and antioxidant compounds, eating their arils and drinking their juice is believed to improve athletic performance, heart health, and brain function, among other things."

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GOOD FOODS TO BOOST IMMUNITY

I think we all know Vitamin C is important to our immunity. Most of us have probably been told since childhood to drink orange juice, etc to fight colds and various other maladies. It is true that Vitamin C plays an important role in immunity but there are others we should consider, too. Researchers in the journal Food Science & Nutrition, found that folic acid, potassium and calcium are also important immunity boosters. Their findings found that citrus fruits, papayas, and kiwis strengthen immune cell response and antiviral activity.  They found that amino acid-rich milk and yogurt enhance the function of virus-fighting white blood cells and T cells. This could be good information to remember when we get into cold and flu season, although we should probably consider this in our everyday diet.

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POLLEN ALLERGIES AND FOOD

Some people who are allergic or sensitive to certain pollens may also be sensitive to some foods. In some people, eating fruits and vegetables and some tree nuts can cause reactions such as swollen lips, itchy mouth, or scratchy throat. This is known as oral allergy syndrome and affects at least a third of all allergy sufferers.  According to Dr. James Sublett of Family Allergy and Asthma in Louisville, Kentucky, "Produce and pollen contain similar proteins. Sometimes the immune system can't tell the difference."

If you think you have this problem, see an allergist. Shots or prescription meds may take care of the problem. And notice above it says raw fruits, etc. Cooking eliminates the problem.

Here are a few examples:

Allergic to Ragweed - You may have a problem with bananas, cucumbers, melons, kiwi, zucchini.

Allergic to Birch - You may have a problem with apples, almonds, carrots, celery, cherries, hazelnuts, kiwi, peaches, pears, and plums.

Allergic to Grass - You may have a problem with celery, melons, oranges, peaches, tomatoes.

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THINGS YOU MAY NOT KNOW ABOUT EDAMAME

Edamame is soybeans and carry the benefits of soy. But here are a couple of things you may not have known about edamame that could be helpful.

• Edamame is an anti-inflammatory. Inflammation is one of the worst things in the body as it can cause or worsen so many illnesses. Add some edamame to your diet especially if you suffer from inflammation. One easy way to eat edamame is to use it as a salad topping.
• Edamame can help to jumpstart the immune system. One study a few years ago found that soybeans kept cancer from developing in animals that had been exposed to carcinogens. Their isoflavones acted like roadblocks, starving cancer cells by preventing the formation of new blood vessels.

If edamame is not currently a part of your diet, I would suggest adding it.

 

HEALTH BENEFITS OF PUMPKIN SEEDS

 

DON'T SKIP THE CARROTS

Carrots are an important vegetable that should be a part of your diet. Carrots are high in the antioxidant beta-carotene which helps support the immune system. If you don't currently have carrots as a part of your diet, you should start including them. Diabetics be aware that cooking carrots raises their sugar content so eat them raw more often than cooked.

JUICES TO TAKE FOR VITAMIN C AND A PERSONAL NOTE FROM LINDA

Since I am a diabetic, I don't drink fruit juice.  It is more important for me to eat the whole fruit.  But if diabetes is not a concern for you, it is suggested you drink juices that are high in vitamin C during cold and flu season. It is not too early to be thinking about cold and flu season, especially since covid-19 will probably still be around. Vitamin C is important in helping the immune system function well.  Studies show that people who regularly get vitamin C in their diets have shorter colds with milder symptoms*.  Juices suggested by doctors include orange, grapefruit, and papaya.

*Note this says, "Who regularly get vitamin C in their diets".  This is not a recommendation for taking vitamin C tablets, etc. That is between you and your doctor.

Personal Note: My late husband had covid-19 in the Spring of 2019. Everyone, including the doctors, were very surprised he survived. He was 73 years old, had COPD, Parkinson's, dementia, etc. In fact, doctors gave me a matter of minutes to decide whether he should be intubated or go on hospice. Obviously, we chose intubation. Other than prayer, which to us is a given, I credit his recovery to a good ER doctor who immediately started him on azithromycin and tamiflu. Also, his primary care doctor had him on vitamins B and D for years. I had been giving him CBD oil, and elderberry. Our daughter had him on two sprays, Zicam and a Silvadene spray. After he was intubated he was given convalescent plasma. I am posting all this to let you know how important it is to keep your immune system healthy.

BOOST YOUR IMMUNE SYSTEM WITH YOGURT

Studies have shown that persons who regularly eat or supplement with probiotics (the good bacteria found in yogurt) take only half as many sick days due to colds and viruses as their co-workers who do not!  I think that makes a good case for eating a carton of yogurt a day.  But be sure the carton has the words, contains live, active cultures on it. Carb Masters and Greek Yogurt have less sugar than regular yogurt.

A SIMPLE ANSWER TO 'WHAT IS LUPUS?'

Most people have heard of Lupus but don't really know what it is. Here is a simple way to describe lupus.

Lupus is an autoimmune disease in which the immune system attacks healthy organs in the body as if they were an infectious agent, such as a virus or bacterium. This is a basic definition of lupus erythematosus known as SLE. There are various types of lupus, but this is what is most generally referred to by people as lupus.

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BERRY TIME

It is the time of year when we see lots of good fresh berries at the markets.  Take advantage of these healthy berries for many reasons (often mentioned on this blog) but remember that berries are especially helpful in fighting off cancer.  According to Lisa Young, Ph.D, adjunct professor of nutrition at New York University, berries contain antioxidant compounds which may protect cells from damage linked to cancer.  They can also boost your immune system.

Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society, says, berries contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells. 

Berries also contain an abundance of vitamin C and fiber which are potential cancer fighters.

So, take advantage of berry season, but eat berries year-round.  Berries are one of the best things you can add to your diet.

BENEFITS OF COLORFUL FRUITS AND VEGETABLES PART II

Yesterday's post was about some of the benefits of eating colorful fruits and vegetables.  Today we will continue by discussing orange and green fruits and vegetables.  Remember these lists are partial but give you the idea of how color in your diet is beneficial.

• Orange - Carrots are one of the best foods for heart health.  Scientists have found that people who eat at least one serving of carrots a day are 60% less likely to have a heart attack!  Remember if you are diabetic, cooked carrots are higher in sugar than raw carrots.
• Sweet Potatoes are excellent sources of vitamin A.  One baked sweet potato provides 262% of your RDA of vitamin A.  One of the benefits of vitamin A is to keep your skin looking young by forming new cells.
• Cantaloupe gives your immune system a big boost.  One cup of cantaloupe has 113% of the RDA of vitamin C.  Vitamin C fuels infection-attacking while blood cells.
• Green - Broccoli is known for its' healthy benefits.  But did you know that compounds in broccoli reduce redness and inflammation from UV rays by 37%?
• Limes cancer-fighting properties remain in the bloodstream up to 24 hours after consumption!
• Spinach is packed with vitamin K.  One cup of spinach has 1,000% of the RDA for vitamin K.  Vitamin K is a nutrient that bonds calcium to bones and slows cell breakdown.

If you aren't including color in your diet on a daily basis, you are missing some vital vitamins and minerals!

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STRAWBERRIES AND VITAMIN C

Did you know that just a half cup of strawberries provides 40% of the daily requirement of vitamin C?  Vitamin C helps our bodies in many ways a few of which are: boosting the immune system, helps to maintain strong bones, strong teeth and cartilage.  What a tasty way to provide your body with an essential need.  Now that is good medicine!

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FEED YOUR IMMUNE SYSTEM

Studies have shown that people whose diets are low in the following vitamins - A, C, D, Bs (includes folic acid) and the minerals iron, zinc, and selenium tend to have fewer and less active types of the important white blood cells that defend against invading microorganisms.  To keep yourself healthy, eat a well-balanced diet that is rich in fruit and vegetables, whole-grains, and low-fat dairy.  You should also eat a moderate amount of fish, lean meat, nuts, and healthy vegetable oils such as olive, canola, coconut, etc. 

Don't get sick because you aren't eating right!

This information is from the Consumer Reports on Health Vol. 23, Issue #12, December 2011