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| Friday, October 02, 2009 |
| Healing Foods |
You’ve heard it a million times…drink plenty of fluids and get lots of rest when you are sick. But what about the foods you’re eating? Most people either get the urge to indulge in unhealthy comfort foods or avoid eating all together when they are sick; both of which can be detrimental to the healing process. Eating healthy should be a priority all year round, but what you feed your body becomes even more important when you are not feeling well.
What about vitamins and supplements some might ask? Research has actually shown that some of the protective nutrients, when given as a supplement, don’t benefit people as much as getting those nutrients from the foods they eat. There is a synergy that happens when certain foods are eaten together, increasing their healing properties, as opposed to consuming mega doses of nutrients in a vacuum (i.e. pill form). Take chicken noodle soup for example. It’s warm, soothing and provides the body with hydrating fluids, electrolytes, antioxidants and amino acids.
Eating a diet rich in fruits and vegetables, whole grains, lean proteins and healthy fats is one of the best ways to defend against illness and help with healing. Antioxidants, a type of chemical found in plant foods, also become extremely important when you are sick. They neutralize damaging free radicals and help boost your immune system. The following are some specific foods that can help you heal when you’re feeling under the weather.
Salmon – Salmon and other fatty fish like trout and mackerel contain omega-3 fatty acids. Omega-3’s are essential immune boosters that work in the body by increasing the activity of white blood cells and strengthening cell membranes to speed up the healing process.
Citrus Fruits – Citrus fruits such as oranges, grapefruits, and tangerines contain vitamin C, a powerful antioxidant and immune booster. Vitamin C works by increasing the production of white blood cells that fight infection and antibodies that prevent the entry of viruses into cells. Strawberries, pineapple and bell peppers are also good sources of vitamin C.
Lean red meat – Lean cuts of red meat such as eye of round, top sirloin and lean ground beef all contain the mineral zinc. Zinc deficiency has been shown to increase susceptibility to infection and can impair the function of white blood cells. If you don’t eat red meat you can try other zinc containing foods like poultry, pork, oysters, zinc-fortified cereals, milk or yogurt.
Garlic – Garlic has been used since ancient times for healing because of its anti-inflammatory, antibacterial and antiviral properties. Allicin, one of the sulfur-compounds responsible for garlic’s characteristic odor, is a powerful antibacterial and antiviral agent that joins forces with the vitamin C present in garlic to help kill harmful microbes. Regular consumption of garlic has also been shown to reduce risk for cardiovascular disease and certain forms of cancer.
Green tea – Green tea is rich in health-promoting flavonoids, including the catechin epigallocatechin-3-gallate (EGCG), which is thought to play a huge role in green tea’s anti-cancer and antioxidant effects. Green tea has been extensively researched and has even been shown to protect against death from all causes, especially heart disease and stroke.
Honey – Honey not only acts as a natural sweetener, but its unique composition also makes it useful as an antioxidant and antimicrobial agent. It also acts as an effective cough suppressant and immune booster. (Hint: add some to your green tea)
Remember to incorporate these healing foods into your diet all year round, but they become even more important when you’re not feeling well. Be sure to stock up on them soon, especially with flu season right around the corner.
- Lauren
Check out these yummy Sensei recipes that contain some of my favorite healing foods:
Sensei Talks: Smoked Salmon Salad
Sensei Talks: Orange Tilapia Mango Salsa
Sensei Talks: Spicy Veggie Pasta
Labels: healthy eating, healthy living, Healthy Recipes, Lauren
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posted by My Sensei @ Friday, October 02, 2009   |
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