Category: Nutrition

root vegetables

7 Reasons Why You Should Eat More Root Vegetables

Posted on | by edenboost

Root vegetables are a type of vegetables that grow underground. While they may not have the most pleasing appearance compared to fruits and other vegetables, root vegetables are just as nutritious, despite the bad rep they get for being high in carbohydrates.

Unlike other vegetables that grow as the “fruits” of a plant, root vegetables instead concentrate all the nutrients they absorb from the ground into the “storage root”, a.k.a. the vegetable that we consume. This makes root vegetables have a particularly high concentration of vitamins and minerals – even more so than other vegetables. 

Sadly, root vegetables have a bad reputation for having high carbohydrates, which many avoid as it is often stored in the body as fat when it isn’t utilized for energy.[1] 

But don’t let this fact hold you back from eating these precious vegetables. The key to eating root vegetables is to prepare them the right way, which is by adding as little unhealthy fats, sugars, and sodium as you can. Including a wide variety of root vegetables to your diet will also help you incorporate a rainbow of nutrients, as opposed to just relying on a single source. 

Here are some of the health benefits of eating root vegetables. 

  1. Low In Calories

If you’re especially health conscious, one of the best traits of root vegetables is that they’re low in calories compared to other foods – all while being nutrient dense. 

High calorie diets are notorious for its association with a higher risk of chronic diseases, such as obesity, type 2 diabetes, dementia, and osteoarthritis. Unfortunately, this has become increasingly widespread as a result of the popularity of fast and processed foods.[2] 

When it comes to following a balanced diet, it is wise to include low calorie and nutrient-dense foods in your diet, such as root vegetables. Unlike the aforementioned fast and process food (“empty calories”), you’ll feel more satisfied eating these nutrient-dense foods without devouring a day’s worth of calories. 

  1. High In Antioxidants

All root vegetables are rich in carotenoids, which are powerful antioxidants which also give them their vibrant colors. 

These antioxidants will help protect your body from the damage caused by free radicals, which are the unstable atoms that accelerate cell degradation. Various studies have linked oxidative stress as a result of free radicals to a higher risk of developing chronic diseases and accelerated cognitive decline.[3] 

Your body is constantly exposed to these free radicals, and their effects can be accelerated by the consumption of fried foods, regular smoking, alcohol consumption, and exposure to toxic chemicals. 

While antioxidants cannot reverse the damage caused by free radicals, filling your diet with antioxidant-rich foods can slow down or even prevent its effects.  

  1. High In Fiber

Just like most plant-based food, root vegetables have an exceptionally high concentration of dietary fibers.

Fiber is one of the most important nutrients a person would need to maintain a healthy body.[4] 

Firstly, dietary fibers support the digestive system. Dietary fibers help bulk up the food the goes through your body, which helps it pass through smoothly in your digestive system. This also makes the food easier to excrete, as the bulk helps your stool move easily.  

Dietary fibers are also crucial for lowering cholesterol levels and blood sugar levels. Fiber slows down the absorption of sugars, thus preventing blood sugar spikes that can cause insulin resistance (which leads to type 2 diabetes). Fiber also lowers the amount of low-density lipoprotein, or “bad” cholesterol in your bloodstream.

A high fiber diet can also help you maintain a healthier weight. High fiber foods are much more filling than low fiber foods, which means that you don’t have to eat much just to feel full. This helps you manage your calorie intake easier as compared to low fiber food. 

  1. Great Source of Vitamin A

Most root vegetables are high in vitamin A, a nutrient that primarily supports bone and eye health. 

First and foremost, vitamin A is crucial for maintaining a good eyesight. This is because vitamin A is needed to convert light into the electrical signal to your brain, which translates it into what you can see right now. Consequently, one of the first symptoms of vitamin A deficiency is night blindness, which is often experienced by those who lack adequate food choices.[5] 

Vitamin A is also necessary for proper bone health and development. In fact, people who are low in vitamin A were found to be more likely to experience bone fractures than people who receive an adequate amount of vitamin A. 

  1. Rich in B Vitamins

B vitamins are a group of nutrients that are crucial for maintaining your body’s processes down to the molecular level. Root vegetables also happen to be a great source of these B vitamins – especially folate (vitamin B9) and pyridoxine (vitamin B6). 

Folate is a vitamin that plays an important role in cell growth, amino acid metabolism, the formation of blood cells, and cell division. Folate is especially crucial during important stages of development, such as pregnancy, infancy, and adolescence.[6] 

On the other hand, pyridoxine is crucial in fat and carbohydrate metabolism, as well as the creation of red blood cells and neurotransmitters.[7] 

  1. High in Vitamin C

Vitamin C (ascorbic acid) is another essential nutrient that you may already have heard of. While it is most popular for its immune-boosting properties, vitamin C is also instrumental in the formation of collagen, absorption of iron, wound healing, and the maintenance of bones and teeth. Most root vegetables contain a significant amount of vitamin C. 

Vitamin C is also considered a powerful antioxidant. One study even found that consuming more vitamin C can increase your blood antioxidant levels by up to 30%.[8] 

Vitamin C boosts your immune system by stimulation the production of white blood cells, which are the little warrior cells in your body that fights off dangerous invaders. Vitamin C also helps these white blood cells function more effectively when killing off harmful molecules.[9] 

  1. Contains Anti-Inflammatory Compounds

Root vegetables contain plenty of anti-inflammatory minerals and vitamins that will help keep your body healthy. 

Inflammation is a normal function of your body. Its main purpose is to fight off potentially harmful invaders, such as pollen, chemicals, or microbes. Unfortunately for some people, their body may become under a constant state of inflammation – in medical terms, chronic inflammation. 

Chronic inflammation can be described as a “silent killer”. It is systemic, yet its symptoms are subtle. There are also quite a few tests that can detect chronic inflammation. People who are at a higher risk of developing chronic inflammation are those who follow unhealthy lifestyles (obesity, smoking, alcohol, and chronic stress), are constantly exposed to harmful chemicals/pollutants, or have very little physical activity.[10] 

In the long run, chronic inflammation can start damaging your own healthy cells, tissues, and organs, putting you at a higher risk of serious chronic illnesses. This includes cancer, heart disease, arthritis, type 2 diabetes, obesity, and even neurodegenerative diseases.[11]

The 7 Healthiest Root Vegetables You Can Eat

If you’d like to get more of these superfood into your diet, here are some great examples of root vegetables that you can try.[12] Not only are they healthy, but most of these root vegetables aren’t hard to find either.

  1. Sweet Potatoes
sweet potatoes root vegetables

Sweet potatoes are the regular white potatoes’ healthier sibling (although they’re quite healthy, too!). 

Sweet potatoes are packed with fiber, vitamin C, manganese, and vitamin A, along with antioxidants such as beta-carotene, chlorogenic acids, and anthocyanins. 

One study found that the consumption of sweet potato extract for 12 weeks yielded an improved blood sugar control among diabetes patients.[13] 

Sweet potatoes are versatile and can be enjoyed just like a regular potato. They can be boiled, baked, roasted, or sauteed as a snack, a side dish, or as an addition to salads and sandwiches. 

  1. Turmeric

You may commonly encounter turmeric as the main component of curries. Turmeric is touted as one of the top superfoods due to the potency of its beneficial compounds. 

Turmeric uniquely contains the active compounds curcumin, which is prized for its potent anti-inflammatory and antioxidant activity. Curcumin has been widely studied and was found to be an effective fighter against depression, heart disease, cancer, and cognitive decline.[14] 

One of the most common ways to consume turmeric is in powdered form, where it can be taken as a beverage, or added as a flavoring to dishes.   

  1. Carrots

Apart from being one of the most common, carrots often beat other root vegetables in terms of nutritional value, boasting an impressively higher concentration of the same vitamins and minerals.

Carrots are a powerhouse of vitamin A, K, and beta carotene. The carrot’s impressive vitamin A content is the reason why carrots became synonymous with eye health!

Carrots are also highly versatile, and they can be enjoyed both raw and cooked. 

  1. Garlic

Garlic is another popular flavoring, thanks to its strong flavor and aroma that is loved by seekers of savory flavors. 

Apart from the popular lore of being a vampire-deterrent, garlic had also been recognized for centuries for its medicinal properties. This is known to come from the compound allicin, which has powerful anti-inflammatory and antioxidant properties.[15] 

  1. Onions

Just like garlic, onions are staple in many cuisines – and contain the beneficial compounds allicin. 

Additionally, onions are high in fiber, vitamin C, and flavonoid antioxidants. 

In fact, one study found that a higher consumption on onions is linked to a lower risk of common types of cancers.[16] 

  1. Beets

Beets are another popular root vegetable that is packed with fiber, folate, and manganese. 

However, what makes beets special is that they are high in nitrates, which are plant compounds that helps the blood vessels dilate. This means that it can help lower your blood pressure levels by letting your blood flow more smoothly, thus protecting your heart health.[17]  

  1. Ginger

A relative of turmeric, ginger is equally beneficial to our health. 

Ginger is loaded with antioxidants, especially gingerol, which have known antioxidant and anti-inflammatory activity. Some studies even found that ginger extract is effective in relieving pain, such as in menstrual cramps and osteoarthritis.   

Conclusion

Don’t let its carbohydrates deter you – root vegetables are among the healthiest foods available, with impressive loads of antioxidants, vitamins, and minerals, even when compared to other plant-based food. 

Root vegetables are also especially high in fiber while being low in calories – which means that it won’t take a lot for you to feel full from eating them. 

Root vegetables are also highly flavorful and versatile, and thus you can find plenty of ways to incorporate them into your diet.

References

[1] Harvard Health Publishing. (2018, August) The pros and cons of root vegetables. Retrieved on December 11, 2020 from https://www.health.harvard.edu/staying-healthy/the-pros-and-cons-of-root-vegetables

[2] Farooqui, A. A. (2015). Effects of Long Term Consumption of High Calorie Diet on Neurological Disorders. In High Calorie Diet and the Human Brain (pp. 245-275). Springer, Cham. DOI: https://doi.org/10.1007/978-3-319-15254-7_9

[3] Villines, Z. (2017, July 29) How do free radicals affect the body? Retrieved on December 11, 2020 from https://www.medicalnewstoday.com/articles/318652

[4] Mayo Clinic. (2018, November 16) Dietary fiber: Essential for a healthy diet. Retrieved on December 11, 2020 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

[5] Sommer, A. (2008). Vitamin A deficiency and clinical disease: an historical overview. The Journal of nutrition, 138(10), 1835-1839. https://doi.org/10.1093/jn/138.10.1835

[6] Ware, M. (2018, June 26) Why is folate good for you? Retrieved on December 11, 2020 from https://www.medicalnewstoday.com/articles/287677

[7] National Institutes of Health. (2020, February 24) Vitamin B6. Retrieved on December 11, 2020 from https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

[8] Kim, M. K., Sasazuki, S., Sasaki, S., Okubo, S., Hayashi, M., & Tsugane, S. (2003). Effect of five-year supplementation of vitamin C on serum vitamin C concentration and consumption of vegetables and fruits in middle-aged Japanese: a randomized controlled trial. Journal of the American College of Nutrition, 22(3), 208–216. https://doi.org/10.1080/07315724.2003.10719295

[9] Raman, R. (2020, February 18) 7 Impressive Ways Vitamin C Benefits Your Body. Retrieved on December 11, 2020 from https://www.healthline.com/nutrition/vitamin-c-benefits

[10] Gibbons, A. (2012, May 31) ‘Silent Killer’ May Be Disease of the Affluent. Retrieved on December 11, 2020 from https://www.sciencemag.org/news/2012/05/silent-killer-may-be-disease-affluent

[11] Longhurst, A. (2018, July 27) Understanding and Managing Chronic Inflammation. Retrieved on December 11, 2020 from https://www.healthline.com/health/chronic-inflammation

[12] Link, R. (2018, December 6) The 13 Healthiest Root Vegetables. Retrieved on December 11, 2020 from https://www.healthline.com/nutrition/root-vegetables

[13] Ludvik, B., Neuffer, B., & Pacini, G. (2004). Efficacy of Ipomoea batatas (Caiapo) on diabetes control in type 2 diabetic subjects treated with diet. Diabetes care, 27(2), 436–440. https://doi.org/10.2337/diacare.27.2.436

[14] Gunnars, K. (2018, July 13) 10 Proven Health Benefits of Turmeric and Curcumin. Retrieved on December 11, 2020 from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric

[15]  Borlinghaus, J., Albrecht, F., Gruhlke, M. C., Nwachukwu, I. D., & Slusarenko, A. J. (2014). Allicin: chemistry and biological properties. Molecules (Basel, Switzerland), 19(8), 12591–12618. https://doi.org/10.3390/molecules190812591

[16] Galeone, C., Pelucchi, C., Levi, F., Negri, E., Franceschi, S., Talamini, R., Giacosa, A., & La Vecchia, C. (2006). Onion and garlic use and human cancer. The American journal of clinical nutrition, 84(5), 1027–1032. https://doi.org/10.1093/ajcn/84.5.1027[17] Kapil, V., Khambata, R. S., Robertson, A., Caulfield, M. J., & Ahluwalia, A. (2015). Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension (Dallas, Tex. : 1979), 65(2), 320–327. https://doi.org/10.1161/HYPERTENSIONAHA.114.04675

healthy mushrooms

The 10 Healthiest Mushrooms You Can Eat

Posted on | by edenboost

Fungi are a crucial part of our ecosystem, as they are responsible for breaking down organic matter, especially rotting food or carcass. They are also a huge part of nourishing other living things, as they release oxygen, carbon, nitrogen, and phosphorus in the soil and air as a byproduct. 

Fungi has also made its way into human diets. For instance, yeast (a type of fungi) is an essential part of fermentation, a process that leads to wine, cheese, breads, and yogurt – foods that are consumed by the majority of the population. 

A certain type of fungi – namely edible mushrooms – have evolved to become palatable for our human tastebuds. And while they’re technically decomposers, this doesn’t mean that mushrooms are devoid of nutrients. All types of edible mushrooms have an impressive nutrient profile that have made them become an important part of our diets. 

What’s Inside A Mushroom? 

Despite their seemingly bland and simple looks, mushrooms pack a ton of beneficial nutrients, with some that are even hard to find in other food sources. While each type of mushroom has their own special nutrient profile, most of them generally contain the following nutrients:[1] 

Antioxidants

Mushrooms tend to be rich in antioxidants, especially selenium. These antioxidants helps your body fight off free radicals, which are the unstable atoms that cause damage to our cells, increasing the risk for chronic diseases such as cancers, cardiovascular disease, or autoimmune disorders. A higher intake of antioxidants can prolong your life and slow down the physical signs of aging.[2]    

Beta Glucan

Beta glucan is a type of dietary fiber, thus it is effective in lowering cholesterol levels and protecting heart health. Dietary fibers also help regulate blood sugar levels, which helps prevent or manage type 2 diabetes. 

B Vitamins

Mushrooms are rich in B vitamins which are essential to your health, as they are crucial in maintaining several bodily processes. B vitamins help us maintain our energy levels, brain function, and cell metabolism. Our body does not make its own B vitamins, thus it is important to make sure that you’re getting enough of them through your diet. Some examples of B vitamins include niacin, riboflavin, and pantothenic acid. 

Copper

Copper is a mineral that is essential for the production of red blood cells, which distributes nutrients and oxygen throughout the cells in your body. Copper is also crucial in maintaining healthy bones, blood vessels, nerves, immune function, and iron absorption. 

Potassium

Potassium is another crucial mineral for the heart, muscles, and nervous system. As an electrolyte, the main role of potassium is to regulate fluid balance, muscle contractions, and nerve signals.  Fluid balance is especially important, as poor hydration can lead to problems in the kidneys and heart. 

Those are just the common nutrients found in most edible mushrooms, but each variety of mushroom has its own strengths, such as containing more of a particular nutrient. According to research, here are the top 10 healthiest mushrooms varieties: their special benefits, and how you can consume them. 

  1. Reishi

Reishi mushrooms have been a huge part of Eastern medicine, mainly due to its potent compounds. This mushroom contains polysaccharides, peptidoglycans, and triterpenoids which are believed to be the source of its health benefits. 

Firstly, reishi is known to be a potent immune system booster. In some studies, reishi was found to increase the production of the white blood cells that destroys foreign invaders that threaten your health.[3] 

Several studies have also found that reishi has potential cancer-fighting properties. For instance, a study published in the Pharmacological Reports reported that genoderic acid, a compound found in reishi, is capable of inhibiting the development and metastasis of tumors.[4] In 2011, another study expanded on this further, suggesting that reishi could potentially seek out and eradicate existing cancerous cells. Although further studies are yet to confirm its effectiveness, the current evidence is quite promising. 

Reishi was also found to benefit patients that are suffering from neurodegenerative disorders, such as Alzheimer’s and Huntington’s. 

How to consume Reishi: Unlike most of the common edible mushrooms we know, reishi isn’t the type of mushroom that you can add to your plate due to its unpleasant texture. Instead, reishi is traditionally consumed as a tea, with a taste that can be described as dark and bitter. 

*Precautions: Due to its potency, some people may have a negative reaction to reishi. Some side effects that have been reported include digestive distress, although it has not been found to harm the kidneys and liver. If you are breastfeeding or pregnant, avoid consuming reishi as its effects on infants have not yet been extensively studied.[6] 

  1. Shiitake

Shiitake mushrooms are a staple in Japanese cuisine, thanks to their pleasantly savory flavor. It is commonly incorporated in stir fries and soups that provide a rich umami flavor. 

According to research, shiitake mushrooms are capable of boosting the immune system and heart health, thanks to its beta glucans and polysaccharides.    

Similar to reishi, shiitake mushrooms have been found to have potential anti-cancer properties. The polysaccharide lentinan had been found to inhibit the growth and spread of cancer cells by stimulating the immune system.[7] In China and Japan, an injectable form of lentinan is used along with chemotherapy when treating patients with gastric cancer.  

Shiitake mushrooms are generally considered safe for consumption, although some people may develop rashes from eating or handling raw shiitake.  

  1. Oyster

Oyster mushrooms are one of the most commonly consumed mushrooms around the world. It has a pleasantly mild taste with a soft meat-like texture that has made it easy to adapt throughout various cuisines. Oyster mushrooms are also considered a great meat substitute, especially for vegans and vegetarians, as they are low in carbs while being nutrient dense. 

Oyster mushrooms are especially good for the heart, as they contain the cholesterol-lowering molecule lovastatin. In a study published in 2009, the supplementation of oyster mushrooms had been found to reduce cholesterol levels by up to 37% and triglyceride levels by 45% in rats.[8] 

Oyster mushrooms are also rich in nutrients that are essential for maintaining brain health. For instance, oyster mushrooms contain niacin (vitamin B3), which is known to protect the brain from Alzheimer’s and slow down cognitive decline.[9] 

oyster mushrooms

As a widely consumed mushroom, there are very little known side effects to consuming oyster mushrooms, except for a few incidents of allergic reactions. If you have mold allergies, you are more likely to be allergic to these types of edible mushrooms – talk to your doctor first if you’re planning to eat mushrooms. 

  1. Porcini

Porcini mushrooms are a popular variant when it come to gourmet French and Italian cuisine, as it has a distinct nutty flavor with a meaty texture when cooked. But because it spoils quite fast, porcini mushrooms are harder to find in supermarkets. The rarity of porcini mushrooms also mean that it’s one of the more expensive fungi out there, but its exquisite taste is definitely worth it. 

In terms of nutrition, porcini mushrooms stand out for its potent anti-inflammatory compounds. In an animal study published in the American Journal of Translational Research, porcini mushroom extract was found to have decreased inflammatory markers and inflammatory responses related to asthma.[10] 

Porcini mushrooms are also especially high in fiber, which is great for your digestive health and for reducing cholesterol levels. 

  1. White Button

White button mushrooms are what most people would think of when it comes to edible mushrooms. It is the most commonly eaten mushroom around the world, as they are easy to grow and highly palatable. Despite being a common mushroom, white buttons pack an equally impressive nutrition profile. 

Just like the mushrooms previously mentioned, white buttons are also known to contain cancer-fighting compounds, such as polyphenols, polysaccharides, glutathione, and vitamin C.[11] 

White button mushrooms are high in beta glucan, a dietary fiber that is known to lower cholesterol levels, improve blood sugar control, and benefit the gut microbiome. 

Out of all the mushrooms in this list, white buttons are the easiest to obtain. They can be bought canned, fresh, dried, frozen, or powdered, although cooking them fresh is the best way to consume them.  

  1. Maitake

Maitake mushrooms are another variant that is commonly used in Japanese cuisine. According to folklore, maitake (“dancing mushroom”) got its name from the fact that people would dance with happiness upon finding them in the wild, as it is highly prized for its healing properties. Modern research has backed up this age old belief, as the maitake mushroom’s anti-cancer properties have been observed to be much more potent compared to other mushroom varieties.[12] 

For instance, maitake mushrooms were shown to have successfully suppress tumors and cancer cells in both animal and human studies.[13, 14] 

Maitake mushrooms have also been found to be effective in lowering cholesterol levels and managing blood sugar levels, with the latter being especially useful for those who are diagnosed with type 2 diabetes. 

Maitake mushrooms can be consumed just like other edible mushrooms. It has an earthy flavor, and can be added to stir fries, salad, pasta, pizza, or stews. Maitake extract can be also consumed in capsule form, and it is best to consult your doctor first before use.

  1. Shimeji

Shimeji mushrooms are another variant that comes from Japan. Although it is popular for its culinary uses, shimeji mushrooms are also known for their medicinal properties. Shimeji mushrooms are characterized by their tiny caps and they tend to grow in bundles. 

Shimeji mushrooms have neem traditionally used as a defense against asthma, which comes from its potent levels of beta glucans.[15] 

Shimeji mushrooms have also shown potential as an anti-cancer agent. In some studies, shimeji mushrooms showed to be effective in inhibiting cancer cells, such as those of leukemia, hepatoma, breast cancer, sarcoma, and lung carcinoma.[16] 

  1. Chanterelle

Chanterelle mushrooms are another type of mushroom that is highly prized by gourmands, thus making it one of the most expensive mushrooms you can buy. Unlike most edible mushrooms, chanterelle mushrooms have a unique spiciness to them, along with an exquisite fruity scent. 

Chanterelle mushrooms also happen to have the highest known natural concentration of B vitamins, especially B1, B2, B3, and B5. These B vitamins are particularly important as they are crucial for the maintenance and development of the nervous system.[15]

Chanterelle mushrooms are also rich in flavonoid antioxidants and phenolic acids, which have important anti-inflammatory, antioxidant, and anti-cancer properties. 

  1. Black Truffle

Truffles are among the most expensive food items in the world. On top of being hard to grow and harvest, truffles have a unique and complex flavor that has made it a sought after product by chefs and gourmands alike. 

In addition to their precious flavor and aroma, truffles are also considered a nutritional powerhouse. It is particularly dense in antioxidants, minerals, vitamins, and can be considered a complete source of protein as they contain all nine essential amino acids. 

A study by researchers from the University of Rome also found that black truffles produce anandamide, a compound that triggers the discharge of chemicals that enhances the mood, reducing feelings of depression and anxiety.[16]  

  1. Chaga

The chaga mushroom isn’t exactly the most palatable-looking mushroom in this list, but its benefits are quite impressive. For centuries, chaga had been consumed as a tea in Siberia and East Asia, which was done so for medicinal purposes.  

Firstly, chaga mushrooms have been found to be capable of boosting the immune system, helping you fight minor colds and preventing serious chronic diseases. In fact, chaga extract have been found to effectively prevent the growth of cancer cells in the liver, lungs, breast, prostate, and colon.[17] 

Similar to mushrooms that were previously mentioned, chaga mushrooms can also lower blood sugar and cholesterol levels, which is great for heart health. 

How to consume Chaga: Unlike most edible mushrooms, chaga mushrooms cannot be eaten as part of a dish. Instead, it is consumed as a tea or a capsule. If you’re interested in consuming either one, consult your doctor first to determine if it is safe for your body.

Conclusion

Mushrooms are one of the healthiest sources of non-animal nutrients, with an exceptionally high concentrations of antioxidants, B vitamins, polysaccharides, and dietary fibers. 

With a wide range of options to choose from, you can incorporate mushrooms in your diet through many ways. Milder flavored mushrooms like oyster, shiitake, or button mushrooms are highly versatile, while stronger mushrooms such as chanterelle and truffles are a favorite among gourmands. 

Mushrooms that have a higher potency are best consumed as tea or supplements, such as chaga and shiitake. But due to the strength of their compounds, it is best to seek advice from your doctor first to avoid any adverse reactions.

References

[1] Goldman, R. (2017, October 12) Are Mushrooms Good for You? Retrieved on December 9, 2020 from https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you

[2] Sadowska-Bartosz, I., & Bartosz, G. (2014). Effect of antioxidants supplementation on aging and longevity. BioMed research international, 2014, 404680. https://doi.org/10.1155/2014/404680

[3] Chen, X., Hu, Z. P., Yang, X. X., Huang, M., Gao, Y., Tang, W., Chan, S. Y., Dai, X., Ye, J., Ho, P. C., Duan, W., Yang, H. Y., Zhu, Y. Z., & Zhou, S. F. (2006). Monitoring of immune responses to a herbal immuno-modulator in patients with advanced colorectal cancer. International immunopharmacology, 6(3), 499–508. https://doi.org/10.1016/j.intimp.2005.08.026

[4] Chen, N. H., Liu, J. W., & Zhong, J. J. (2010). Ganoderic acid T inhibits tumor invasion in vitro and in vivo through inhibition of MMP expression. Pharmacological Reports, 62(1), 150-163. DOI: https://doi.org/10.1016/S1734-1140(10)70252-8

[5] Radwan, F. F., Perez, J. M., & Haque, A. (2011). Apoptotic and Immune Restoration Effects of Ganoderic Acids Define a New Prospective for Complementary Treatment of Cancer. Journal of clinical & cellular immunology, S3, 4. https://doi.org/10.4172/2155-9899.S3-004

[6] Tinsley, G. (2018, March 31) 6 Benefits of Reishi Mushroom (Plus Side Effects and Dosage). Retrieved on December 9, 2020 from https://www.healthline.com/nutrition/reishi-mushroom-benefits

[7] Meng, X., Liang, H., & Luo, L. (2016). Antitumor polysaccharides from mushrooms: a review on the structural characteristics, antitumor mechanisms and immunomodulating activities. Carbohydrate research, 424, 30-41. https://doi.org/10.1016/j.carres.2016.02.008

[8] Alam N, Amin R, Khan A, et al. Comparative effects of oyster mushrooms on lipid profile, liver and kidney function in hypercholesterolemic rats. Mycobiology. 2009;37(1):37-42. doi: 10.4489/MYCO.2009.37.1.037

[9] Morris, M. C., Evans, D. A., Bienias, J. L., Scherr, P. A., Tangney, C. C., Hebert, L. E., Bennett, D. A., Wilson, R. S., & Aggarwal, N. (2004). Dietary niacin and the risk of incident Alzheimer’s disease and of cognitive decline. Journal of neurology, neurosurgery, and psychiatry, 75(8), 1093–1099. https://doi.org/10.1136/jnnp.2003.025858

[10] Wu, S., Wang, G., Yang, R., & Cui, Y. (2016). Anti-inflammatory effects of Boletus edulis polysaccharide on asthma pathology. American journal of translational research, 8(10), 4478–4489.

[11] Lang, A. (2020, January 27) White Mushrooms: Nutrition, Benefits, and Uses. Retrieved on December 10, 2020 from https://www.healthline.com/nutrition/white-mushroom-nutrition

[12] Cronkleton, E. (2017, October 12) Everything You Should Know About Maitake Mushroom. Retrieved on December 10, 2020 from https://www.healthline.com/health/food-nutrition/maitake-mushroom

[13] Masuda, Y., Inoue, H., Ohta, H., Miyake, A., Konishi, M., & Nanba, H. (2013). Oral administration of soluble β-glucans extracted from Grifola frondosa induces systemic antitumor immune response and decreases immunosuppression in tumor-bearing mice. International journal of cancer, 133(1), 108–119. https://doi.org/10.1002/ijc.27999

[14] Johnson, D. M., Edwards, E., Rosales, A., Birdsall, T. C., Staren, E. D., & Braun, D. P. (2012). Maitake D-Fraction, a natural mushroom extract, synergizes with Interleukin-2 for increased lytic activity of peripheral blood mononuclear cells against various human tumor cell histologies. DOI: 10.1158/1538-7445.AM2012-3515

[15] Health Fitness Revolution. (2018, December 30) Top 10 Healthiest Mushrooms and Their Benefits. Retrieved on December 10, 2020 from https://www.healthfitnessrevolution.com/top-10-healthiest-mushrooms-and-their-benefits/

[16] Tsai, P. F., & Ma, C. Y. (2013). Effect of a glycoprotein from mushroom Hypsizygus marmoreus (Peck) Bigelow on growth and differentiation of human leukemic U937 cells. Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 62, 782–785. https://doi.org/10.1016/j.fct.2013.10.012[17] Brown, M. (2018, October 25) What Are Chaga Mushrooms and Are They Healthy? Retrieved on December 10, 2020 from https://www.healthline.com/nutrition/chaga-mushroom

foods that protect your skin from sun damage

15 Foods That Can Protect and Repair Your Skin From Sun Damage

Posted on | by edenboost

Whether you’re tanning on the beach or simply taking a walk in the park, our bodies are constantly exposed to the sun’s rays – even when you’re indoors (given that your windows let them pass through!).

Exposure to sunlight is actually great for your body, as it serves as our primary source of vitamin D. Vitamin D is essential for keeping or bones and immune system strong, thus it is always advised to have at least 15 minutes of exposure to UV rays daily.[1]

However, having too much exposure to sunlight can be damaging to the skin as well, hence the popularity of sunscreens and umbrellas. A lack of protection from these UV rays can lead to wrinkles, dry skin, and a higher risk of developing skin cancer.

Protect Your Skin From Sun Damage

But aside from these specialized lotions, there’s another effective but often overlooked way to protect your skin from sun damage: by including the right foods in your diet. That’s right – by simply switching up your diet, you’ll help protect your skin build up a stronger resistance against UV rays, as well as stimulate faster cell repair. 

According to research, here’s what you should eat to promote sun damage skin repair.[2,3,4]:

  1. Blueberries

Apart from being excellent cheesecake toppings, blueberries also happen to be one of the healthiest fruits out there due to their high concentration of powerful antioxidants. Although antioxidants are well known for preventing chronic diseases, they are also capable of protecting your skin from the damage caused by sun exposure and stress which increases the levels of free radicals on your skin. 

blueberries to stimulate collagen

Additionally, blueberries are high in vitamin C, which is known to stimulate collagen synthesis and assists in protecting the skin from UV-induced damage. By boosting collagen production, the outer protective layer of your skin is strengthened, reducing the damage of UV rays.[5]

  1. Green Tea

Green tea is another antioxidant powerhouse, containing polyphenols that have been found to protect against the skin from UV radiation. 

benefits of matcha powder

In one animal study, epigallocatechin-3-gallet (EGCG), a major green tea catechin, was found to have reduced UV-induce skin damage and collagen deterioration among guinea pigs, hairless, mice, and human dermal fibroblast cultures.[6] 

  1. Grapes and Red Wine

Grapes are high in polyphenol antioxidants, especially resveratrol. Although grapes and wine are renowned for its benefits to the heart, the same polyphenols were also found to benefit our skin as well, with its photoprotective and anti-aging activities. 

In a study published in the Journal of Agricultural and Food Chemistry, the flavonoids in red wine was found to prevent UV-induced cell death and oxidative damage.[7] 

  1. Watermelon

Watermelons are one of the most refreshing fruits to eat on a hot day. They also happen to contain powerful antioxidants, specifically lycopene -which is also responsible for its signature red color on the inside. 

Although it takes a while to take effect, lycopene was found to improve the skin’s photoprotective capabilities. Although it can’t necessarily replace sunblock, the photoprotective boost which lycopene is capable of giving adds an extra layer of safety from the damaging effects of UV rays.[8] 

  1. Nuts and Seeds

Many people enjoy eating nuts and seeds as snacks, or sometimes as topping to add an extra crunch to their food. Nuts and seeds also happen to be extremely healthy, mainly because they contain all the nutrients a plant needs to get its start in life. One of the many nutrients these seeds contain vitamin E, which is known to reduce UV damage to the skin, as it acts as an antioxidant that combats the effects of free radicals.

nuts and seeds to keep skin hydrated

These nuts and seeds are also an important source of omega-3 fatty acids, which are not produced by our bodies. Omega-3 fatty acids have powerful anti-inflammatory properties, and it helps our bodies control how it reacts to UV rays. Additionally, omega-3 helps keep our skin hydrated, preventing dryness that comes from excessive sun exposure. 

  1. Tomatoes

You may typically encounter tomatoes as ketchup, or as an ingredient of pasta, pizza, calzone, shakshuka, or salsa picante. Tomatoes are common and is used in the majority of the world’s cuisines. 

Tomatoes are also the top source of lycopene, which explains why it has such a vibrant red color. As mentioned earlier, lycopene is a powerful antioxidant that is proven to boost our skin’s photoprotective qualities.

To get the most out of tomatoes, however, it must be cooked before consumption. Cooking tomatoes increases the potency of its lycopene by up to 171 percent![9] 

  1. Olive Oil

Olive oil is one the healthiest cooking oils out there you can use, as it is made up of monounsaturated fats – a healthy type of fat with anti-inflammatory and heart-healthy properties. This is unlike in most cooking oils nowadays, which are mostly made up of harmful saturated or trans fats. 

Because it is derived from a plant source, olive oil is rich in antioxidants, such as squalene. Squalene was found to prevent skin cell death as a result of oxidative stress (by free radicals), such as those caused by sun exposure. This can help preserve your skin’s youthfulness, despite its exposure to sunlight.[10] 

Compared to other oils, olive oil also contains significant amounts of vitamin A, D, K, and E. 

  1. Bell Peppers

Bell peppers never fail to provide a satisfying earthy taste to dishes, with a tinge of sweetness. When it’s not overcooked, it can also provide an enjoyable crunch to your food. 

But did you know that bell peppers contain more vitamin C than oranges? For every medium-sized bell pepper, you’ll receive up to 169% of your RDI for vitamin C. As mentioned earlier, vitamin C is crucial for collagen synthesis, which helps strengthen the protective outer layer of your skin.[11] 

Bell pepper are also an excellent source of beta carotene, an antioxidant that provides its diverse range of colors. Beta carotene is also the precursor for vitamin A, which provides protection against sunburn.  

  1. Sweet Potatoes

Sweet potatoes are the more nutrient-dense sibling of your regular white potatoes. Because of their affordability, impressive nutrient profile, and ease of cultivation, sweet potatoes have become a staple in many cultures. 

Sweet potatoes are another great source of beta carotene, which is evident from its vibrant colors. As an antioxidant, beta carotene can improve your skin’s defense against harmful UV rays, preventing premature cell death. 

  1. Avocados

Avocados are one of the most celebrated health foods of the decade, mostly because it is jam packed with plant-based omega-3 fatty acids.

protect skin from UV damage with avocado

These omega-3 fatty acids will help protect your skin from UV damage, thanks to its anti-inflammatory properties and hydrating effects. Avocados are also high in vitamin E, which provides another layer of protection against UV rays. 

  1. Strawberries

Whether you’re spreading them on your toast, drinking them in a smoothie, or eating them with a chocolate dip, strawberries are one of the tastiest and healthiest fruits around. Just like their fellow red-colored fruits (tomatoes and watermelons), strawberries are rich in the antioxidant lycopene, which is known to have photoprotective properties. 

  1. Salmon

Fatty fish, such as salmon, tuna, and mackerel, are nature’s prime sources of omega-3 fatty acids. Although plant-based omega-3 are also healthy (ALA), the omega-3 derived from fish provides a set of fatty acids that are more complete and directly used by the body (as opposed to only ALA, which is first converted into either EPA and DHA before your body utilizes it). This is why fish oil is highly popular, especially for its proven benefits for heart and brain health.[12]

salmon to promote skin health

These omega-3 fatty acids can help regulate your skin’s oil production, improve hydration, and strengthens your skin’s protection against UV damage overall. 

  1. Dark Chocolate

Compared to your regular (and sweeter) milk chocolate, dark chocolate is considered healthier because it has a higher concentration of cocoa, which is the healthiest component of a chocolate bar. 

Pure cocoa is renowned for its potent antioxidants, namely flavanols. As antioxidants, flavanols protect your skin from oxidative stress caused by excessive UV exposure, increasing your skin’s durability.  

  1. Carrots

Carrots are well known for their vibrant orange color, and crunchy texture that lightens up any meal. 

As can be observed from their color, carrots are high in beta carotene, an antioxidant which also serves as the precursor to vitamin A. Carrots also contain a significant amount of vitamin C and lycopene, making this vegetable a powerhouse of nutrients that can protect your skin from the harmful effects of sun exposure. 

  1. Broccoli

Whether you love or hate them, broccoli still stands as one of the healthiest vegetables out there, due to their high concentration of antioxidants. Additionally, cruciferous vegetables such as the broccoli uniquely contain sulforaphane, which has been found to provide anti-cancer benefits and can protect your skin from sun damage. 

Other examples of cruciferous vegetables with similar benefits include kale, cauliflower, Brussels sprouts, cabbage, and bok choy.

Conclusion

If you’re one of those people who are always outdoors, the harmful effects of sun exposure is a major concern. Although we need the vitamin D that comes from UV rays, prolonged exposure can damage your skin cells in the long run, and even increases the chances of developing skin cancer. 

But aside from sunscreens and umbrellas, eating the right food is another way you can increase your skin’s resistance from these harmful UV rays. As you can see in this list, these foods are very common and can be easily incorporated in most diets. These foods mainly contain antioxidants, beneficial fats, and vitamins that increase your skin’s defenses against the degenerative effects of UV rays. 

So if you’re looking for a long-term protection from skin damage, reducing your consumption of processed foods and swapping them for these healthful foods should be a great solution. Apart from benefitting your skin, these foods will also benefit other areas of your health – it’s a win-win for your body!

References  

[1] Ware, M. (2019, November 7) What are the health benefits of vitamin D? Retrieved on December 3, 2020 from https://www.medicalnewstoday.com/articles/161618

[2] Ciccolini, K. (2020, March 20) 6 Sun-Protection Foods to Turn Your Skin Into an Anti-Wrinkle Fortress. Retrieved on December 3, 2020 from https://www.healthline.com/health/food-nutrition/foods-reverse-sun-damage-skin-protection

[3] Benshoan, A. (2020, July 6) 20 Foods With UV-Protecting Properties. Retrieved on December 3, 2020 from https://www.eatthis.com/sun-protecting-foods/

[4] Baum, I. (2016, July 6) Protect Your Skin From Sun Damage With These Foods. Retrieved on December 3, 2020 from https://www.bustle.com/articles/170712-13-surprising-foods-that-can-protect-you-from-sun-skin-damage

[5] Pullar, J. M., Carr, A. C., & Vissers, M. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866. https://doi.org/10.3390/nu9080866

[6] Kim, J., Hwang, J. S., Cho, Y. K., Han, Y., Jeon, Y. J., & Yang, K. H. (2001). Protective effects of (–)-epigallocatechin-3-gallate on UVA-and UVB-induced skin damage. Skin Pharmacology and Physiology, 14(1), 11-19. https://doi.org/10.1159/000056329

[7] Matito, C., Agell, N., Sanchez-Tena, S., Torres, J. L., & Cascante, M. (2011). Protective effect of structurally diverse grape procyanidin fractions against UV-induced cell damage and death. Journal of agricultural and food chemistry, 59(9), 4489–4495. https://doi.org/10.1021/jf103692a

[8] Stahl, W., & Sies, H. (2012). β-Carotene and other carotenoids in protection from sunlight. The American journal of clinical nutrition, 96(5), 1179S-1184S. https://doi.org/10.3945/ajcn.112.034819

[9] Cornell University. (2002, April 23) Cooking Tomatoes Boosts Disease-Fighting Power. Retrieved on December 6, 2020 from https://www.sciencedaily.com/releases/2002/04/020422073341.htm

[10] Huang, Z. R., Lin, Y. K., & Fang, J. Y. (2009). Biological and pharmacological activities of squalene and related compounds: potential uses in cosmetic dermatology. Molecules, 14(1), 540-554. DOI: https://doi.org/10.3390/molecules14010540

[11] Arnarson, A. (2019, March 27) Bell Peppers 101: Nutrition Facts and Health Benefits. Retrieved on December 6, 2020 from https://www.healthline.com/nutrition/foods/bell-peppers

[12] Hjalmarsdottir, F. (2019, May 27) The 3 Most Important Types of Omega-3 Fatty Acids. Retrieved on December 6, 2020 from https://www.healthline.com/nutrition/3-types-of-omega-3

how to make kids eat healthy

8 Ways To Make Healthy Eating Fun For Your Kids

Posted on | by edenboost

As a parent, one of the biggest challenges you will probably face is making your children appreciate healthy foods. You’ve probably already heard of the horror stories of little picky eaters that would only eat chicken nuggets, which aren’t exactly the healthiest foods around. 

If you’re reading this article, it means that you’re on the right track to securing a healthy future for your child. Multiple studies have shown that a person’s childhood plays a huge part in establishing a person’s eating habits and lifestyle choices during adulthood.[1] 

This is especially crucial nowadays, as childhood obesity rates have increased dramatically since the 1970’s – from a mere 5% to an alarming 18% reported in 2016 – which is telling of the declining quality (not quantity) of food provided to children, especially those living in developed countries.[2] 

Aside from obesity, unhealthy diets are generally associated with a higher risk of developing chronic diseases, such as cancer, diabetes, and heart disease.

Many parents have attempted to encourage their children to eat their greens. But sometimes, simply imposing strict rules aren’t the answer to this – in fact, your kids may loathe fruits and veggies when they’re associated with negative feelings and experiences.

So how exactly can you cultivate healthy eating preferences among your kids? Below are some ideas you can try to cultivate a love for healthy food among your little ones. 

  1. Set a good example. 

You can’t really teach your kid to eat broccoli while you’re downing burgers and fries – always remember that kids will imitate the adults surrounding them, and that includes your eating habits!

Set a good example by eating the same foods that you’d want them to get used to. By normalizing the consumption of healthy foods in your household, they won’t see healthy eating as a chore, which is a mindset that a lot of people tend to grow up with. Instead, your kids will see healthy eating as a normal thing and will carry that preference even when they’re outside your home. 

  1. Let your kids help with the kitchen.

If your kids are always curious about what goes on in the kitchen, don’t hold them back. Letting your kids participate in the kitchen will help them cultivate a deeper appreciation of food. This lets them understand every ingredient that goes into their tummies and comprehend the effort it takes to whip up a single dish. 

encourage kids to eat healthy by cooking

In addition, teaching kids how to cook has been shown to enhance other areas of knowledge and skills, such as time management, teamwork, mathematics, reading comprehension, and science. This was proven in one study, wherein kids who participated in hands-on food-based exercises showed an improvement in science and mathematics compared to those who did not receive the said lessons.[3]

Aside from these skills, cooking serves as another way you can bond closer with your kid(s). By associating food with happy feelings, your child won’t grow up to see cooking as a cumbersome chore!

Alternatively, you can sign up you kids for cooking classes that are specifically designed for their age. 

  1. Cultivate a small garden with your kids.

If you happen to have available space in your backyard, starting a small garden with your kids is another fun way to familiarize them with fruits and vegetables. According to a study published in the Journal of the American Dietetic Association, preschoolers who were provided with homegrown fruits and veggies were more likely to eat their greens as opposed to those who did not. The kids who participated in gardening were also found to prefer fresh foods over processed foods.[4] 

kids eat healthy by gardening

Another study also found that the benefits of gardening at an early age continue into adulthood – college students who ate half a cup more fruits and veggies were more likely to have enjoyed gardening when they were younger. 

Additionally, gardening also gives your children a fun way to participate in physical activity, making them less dependent on gadgets that many have become hooked to. Aside from the physical benefits, gardening is also known to have positive effects on mental health, adults and children alike.  

  1. Avoid using junk food as rewards.

Giving candy to kids who have performed well has become an age-old practice. While this does provide some positive reinforcement for your kids, it will affect their eating habits for life. 

By providing candy or desserts to your kids as a reward, or withholding them as punishment, may lead your kids to overeat foods that are high in sugar and fat. This may also cultivate a habit of eating junk food even when they’re not hungry, just for the sake of rewarding themselves. Associating junk food as “reward” food will also lead them to think that healthier foods are “boring” or associate them with negative feelings. 

Rather than using food as a motivator, consider using other forms of rewards to encourage good behavior. Some examples include buying them new materials for their favorite hobby, stickers, a trip to their favorite place outdoors, or giving them extra reading time before bed.[5] 

  1. Watch cooking shows together.

Cooking shows are fun to watch and they’re available both on television and the internet. But did you know that they’re scientifically proven to make children eat healthier?

According to a study published in the Journal of Nutrition Education and Behavior, kids who watched a health-oriented cooking program designed for kids was 2.7 times likely to choose healthy snack options (cucumber or apple slices) than those who did not watch the program. This suggests that the visual prominence of healthy food choices had a powerful influence on what young viewers craved.[6] 

  1. Stock up on healthier snack options.

A lot of parents tend to stock up on chips and candies that are easily accessible to their kids, which can lead your kids to develop a strong preference for unhealthy foods. 

Snacking is important for both kids and adults, as it helps us minimize overeating when it’s time to eat the main meals of the day. But instead of offering junk food, keep your pantry stocked up with healthier choices, such as fruit and vegetable slices, which they can dip in peanut butter or hummus. And instead of soda, stock up on fresh fruit juice and water to keep your kids healthily hydrated.

  1. Decorate your child’s dinner plates – or let them do it themselves!

Kids respond well to visual stimuli, thus, one way to keep them excited about fruits and vegetables is to present them in a way your kid will find entertaining. For instance, you can create a bear on toast, by using blueberries as the eyes, peanut butter spread as the face, and bananas for the ears. You can also take inspiration from Japanese bento boxes, with the hundreds of creative ways they present their kid’s lunch boxes.

Or better yet, you can let your kids decorate their own plate if they’re eager to do so! This lets them explore their creative side, as well as provide them with confidence when it comes to preparing their own food.

  1. Don’t ban sweets entirely!

Although banning sweets are often done in good faith, this may lead your kids to overindulge whenever they’re given the chance, especially once they’re outside your home. 

Instead of banning sweets, let your kids get their sugar fix, but let them do so in moderation. Keep your supply of candies low, and instead stock up on fresh fruits for a healthier way of satisfying their sweet tooth.

Conclusion

Getting your kids to eat healthier may appear challenging, but it can be easier than you think, especially when these healthy habits come from yourself. 

With enough time and patience, you’ll find yourself cultivating a healthy eating habit for your kids that they’ll carry into adulthood. A healthy diet will help your child reach their full potential, both physically and mentally. 

References 

[1] Movassagh, E. Z., Baxter-Jones, A., Kontulainen, S., Whiting, S. J., & Vatanparast, H. (2017). Tracking Dietary Patterns over 20 Years from Childhood through Adolescence into Young Adulthood: The Saskatchewan Pediatric Bone Mineral Accrual Study. Nutrients, 9(9), 990. https://doi.org/10.3390/nu9090990

[2] World Health Organization. (2020, April 1) Obesity and overweight. Retrieved on December 2, 2020 from https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

[3] Stage, V. C., Kolasa, K. M., Díaz, S. R., & Duffrin, M. W. (2018). Exploring the Associations Among Nutrition, Science, and Mathematics Knowledge for an Integrative, Food-Based Curriculum. The Journal of school health, 88(1), 15–22. https://doi.org/10.1111/josh.12576

[4] Buchner, J. (2019, May 19) 5 reasons gardening with kids gives them a healthy start. Retrieved on December 2, 2020 from https://www.todaysparent.com/kids/kids-health/reasons-gardening-with-kids-gives-them-a-healthy-start/

[5] University of Rochester Medical Center. (n.d.) Why Parents Shouldn’t Use Food as Reward or Punishment. Retrieved on December 2, 2020 from https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=160&ContentID=32#

[6] Folkvord, F., Anschütz, D., & Geurts, M. (2020). Watching TV cooking programs: Effects on actual food intake among children. Journal of nutrition education and behavior, 52(1), 3-9. DOI: http://dx.doi.org/10.1016/j.jneb.2019.09.016

immune boosting foods

6 Best Food Sources to Boost Your Immune System

Posted on | by edenboost

The colder months have settled in, which signals that the holiday season is near – and that the flu season will inevitably affect thousands, including you and your family. 

To prepare for the flu season, doctors would typically recommend having seasonal flu shots, and to up your intake of immunity-enhancing nutrients such as vitamin C and D.

But if you or someone else in your household has contracted the flu, eating the right foods can help speed up recovery, especially when taken alongside over-the-counter medicine. 

According to experts, here’s what you must eat to help you recuperate from the terrible flu.[1,2] 

  1. Chicken Soup

Chicken soup is a classic comfort food during the colder season, and a favorite for those who are down with the colds or flu. In fact, chicken soup has been used for upper respiratory infections for centuries, with evidence dating as far back as classical Greece.[3] 

chicken soup for immunity boost

Turns out the comforting effects of chicken soup isn’t just a placebo – according to a study published in 2010, chicken soup is typically made up of ingredients (especially the vegetables) that have strong anti-inflammatory effects. In addition, the warm soup can help stimulate nasal clearance, providing an almost instant relief to flu symptoms. 

Soup will also help you stay hydrated on top of drinking water. 

Compared to other foods, chicken soup is also easy to consume and digest, which is especially helpful when your appetite and senses have been affected.

  1. Garlic

Although garlic is commonly used for providing flavor to dishes, it has been used for centuries as a natural remedy for a wide variety of ailments. Garlic has strong antiviral and antimicrobial properties, which has been proven useful in treating sickness back when over-the-counter pills were not yet invented. 

garlic for immunity boosting

Some studies were also able to confirm that garlic is indeed effective in treating flu symptoms, which comes from its main active compound, alliin. Once crushed and consumed, alliin turns into allicin, which becomes converted into sulfur compounds once it enters your body. 

These sulfur compounds boost the production and response of white blood cells once they encounter viruses, such as the ones that cause the flu.[4] 

Therefore, including a bit more garlic in your dishes can help strengthen your body’s fighters as they kill off those pesky influenza viruses. Alternatively, you can take garlic supplements which can be just as effective. 

  1. Vitamin C Rich Foods

When it comes to strengthening the immunity, vitamin C is everyone’s go-to source of protection in anticipation of flu season. 

vitamin c, immune boosting

It is true that vitamin C is the most helpful when it comes to your immune system, and it does so in multiple ways. Firstly, vitamin C helps facilitate the production of white blood cells, such as lymphocytes and phagocytes, which protects the body from infection. 

Second, vitamin C boosts the effectiveness of white blood cells while protecting them from harmful molecules, such as free radicals. And lastly, vitamin C is a crucial part of the strengthening the skin’s barriers. Since your skin is the most vulnerable to potential invaders, vitamin C supplementation fortifies your first line of defense.[5,6]  

Here is a list of food that contains a high concentration of vitamin C[7]:

  • Kiwifruit: contains 93mg of vitamin C per 100g (103% DV)
  • Bell Peppers: contains 128mg of vitamin C per 100g (142% DV)
  • Oranges: contains 96mg of vitamin C per 100g (59% DV)
  • Broccoli: contains 89mg of vitamin C per 100g (99% DV)
  • Tomato: contains 23mg of vitamin C per 100g (25% DV)
  • Kale: contains 18mg of vitamin C per 100g (20% DV)
  1. Ginger

Just like garlic, ginger is mostly known for its culinary uses, such as in stir-fries or baked goods. However, it has long been used in traditional medicine as a remedy for a wide range of ailments, especially for treating sore throats and upper respiratory infections. 

ginger

Researchers believe that the medicinal properties of ginger come from its active compounds gingerols and shogaols. Throughout hundreds of studies, ginger has consistently displayed antibacterial, antiviral, and anti-inflammatory activities, which are proven to be useful in fighting off infections.[8] 

Ginger root can be easily added in soups and stews, which will provide relief from flu symptoms. Ginger also goes well with herbal teas. 

  1. Leafy Greens

Leafy green vegetables are without doubt one of the healthiest foods out there. Aside from the vitamins and minerals they contain, leafy greens are among those that contain the highest concentrations of antioxidants, such as carotenoids and flavonoids. 

Throughout multiple studies, leafy green vegetables have displayed antibacterial and anti-inflammatory effects, which can help your body recuperate from infections.

Additionally, some leafy greens are also high in vitamin C and E, such as kale, spinach, cabbage, Swiss chard, and collard greens.

Leafy greens can be prepared in plenty of ways, but for nursing a cold or a flu, making a soup or stew out of leafy greens (along with the other foods included in this list) would be ideal. 

  1. Oatmeal

Oatmeal isn’t just for breakfast! This fiber-rich grain is packed with immune-boosting vitamin E, which is known to have immunomodulatory activities.[9] The fiber in oatmeal can also help feed the good bacteria in your body, which are also helpful in fighting off infections and minimizing inflammation. 

Oatmeal is also very easy to make – this is especially useful if the flu makes you feel too lethargic to make the relatively complicated stews and soups. 

  1. Yogurt

Thanks to its fermentation process, yogurt is a potent source of beneficial bacteria that can help your body fight off infections such as the flu. In one animal study, yogurt was shown to be capable of fighting off the flu virus in mice.[10] 

Similarly, other fermented foods such as kimchi, sauerkraut, and kombucha can provide the same benefits if you’re looking for a non-dairy alternative. In some people, consuming dairy can aggravate mucous production – if you’re part of that group, consider eating these alternatives instead.

Foods To Avoid When You Have The Flu

While you’re trying to recover from the flu, it’s also important to take note of the things you should avoid consuming in the meantime. This includes[2]:

  • Alcohol: It dehydrates the body and weakens your immune system.
  • Caffeine: Most caffeinated beverages can make you even more dehydrated, and some may contain sugar which increases inflammation.
  • Processed Food: Although they’re convenient, processed food contains very little nutrition for how much calories they provide. When you’re sick, stick to meals made from fresh ingredients that have gone through the least processing possible. This ensures that you’re getting the most nutrition from what you’re eating. 
  • Greasy Food: Greasy food can slow down the absorption of the nutrients your body needs to recuperate from the flu. 

Additional Tips For Recovering From The Flu

Stay At Home And Rest. As you’re trying to recover from the flu, it’s best to stay at home so your body can focus on healing itself, as stress will make it harder for your body to recuperate. Additionally, this will prevent spreading the flu to other people.[11] 

Drink Plenty Of Fluids. Having the flu will make your body lose a lot of water, as you will tend to sweat more and produce a thin liquid that will flush out the mucus that has built up in your lungs. This is crucial as an excess buildup of mucous can actually cause a lung infection, which can be potentially deadly.

Breathe Moist Air. Breathing in moist air will help clear your nasal passageways. However, avoid breathing in warm air as it promotes the growth of bacteria and molds. Taking a steaming hot shower is one way you can breathe in moist air.

Try Using Saline Nose Drops And Sprays. These saline drops are available in most pharmacies, which can easily help pump out all that sticky mucous.

Use Over The Counter Medicine For Cough Relief. If you’re experiencing a wet “productive” cough, an expectorant will turn mucous into a liquid that will be easier to expel. If you’re experiencing a dry cough, a cough suppressant will help prevent coughing reflexes. 

When To Call A Doctor: If your symptoms have become progressively worse after a few days, it’s best to approach a doctor immediately. Other serious signs you should look out for include: shortness of breath, bloody mucous, ear pain, sinus pain, vomiting, and temperatures higher than 38°C. The flu can also cause complications among pregnant women, babies, young children, and people with preexisting medical conditions – anyone who belongs to these vulnerable groups should seek a doctor if flu symptoms have not subsided within 2 days.

Conclusion

If you or anyone you know has caught the flu, it is best to take a break and stay at home for a while as you try to recover. Stress can make your symptoms progressively worse, thus taking a short rest will help your body recover faster. 

In addition to over-the-counter medicines, certain foods can help you recover faster than others. This includes vitamin C rich food, anti-inflammatory foods, and foods rich in probiotics. These foods are known to strengthen your immune system, by helping your body produce more white blood cells and improving their response.

Avoid eating processed food, as they provide very little nourishment, can be too greasy, or contain too much sugar. 

References

[1] Cherney, K. (2020, March 29) Flu Diet: 9 Foods to Eat When You Have the Flu and 4 Things to Avoid. Retrieved on December 1, 2020 from https://www.healthline.com/health/what-to-eat-when-you-have-the-flu

[2] Sissons, B. (2019, September 10) Foods to eat and avoid with the flu. Retrieved on December 1, 2020 from https://www.medicalnewstoday.com/articles/326306

[3] Rennard, B. O., Ertl, R. F., Gossman, G. L., Robbins, R. A., & Rennard, S. I. (2000). Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro. Chest, 118(4), 1150–1157. doi: 10.1378/chest.118.4.1150

[4] Arreola, R., Quintero-Fabián, S., López-Roa, R. I., Flores-Gutiérrez, E. O., Reyes-Grajeda, J. P., Carrera-Quintanar, L., & Ortuño-Sahagún, D. (2015). Immunomodulation and anti-inflammatory effects of garlic compounds. Journal of immunology research, 2015, 401630. https://doi.org/10.1155/2015/401630

[5] Fuchs, J., & Kern, H. (1998). Modulation of UV-light-induced skin inflammation by d-alpha-tocopherol and l-ascorbic acid: a clinical study using solar simulated radiation. Free Radical Biology and Medicine, 25(9), 1006–1012. doi: 10.1016/s0891-5849(98)00132-4

[6] Raman, R. (2020, February 18) 7 Impressive Ways Vitamin C Benefits Your Body. Retrieved on December 2, 2020 from https://www.healthline.com/nutrition/vitamin-c-benefits

[7] Whitbread, D. (2020, November 28) Top 10 Foods Highest in Vitamin C. Retrieved on December 2, 2020 from https://www.myfooddata.com/articles/vitamin-c-foods.php

[8] Fletcher, J. (2020, January 3) Why is ginger good for you? Retrieved on December 2, 2020 from https://www.medicalnewstoday.com/articles/265990

[9] Lee, G. Y., & Han, S. N. (2018). The Role of Vitamin E in Immunity. Nutrients, 10(11), 1614. https://doi.org/10.3390/nu10111614

[10] Nagai, T., Makino, S., Ikegami, S., Itoh, H., & Yamada, H. (2011). Effects of oral administration of yogurt fermented with Lactobacillus delbrueckii ssp. bulgaricus OLL1073R-1 and its exopolysaccharides against influenza virus infection in mice. International Immunopharmacology, 11(12), 2246–2250. doi: 10.1016/j.intimp.2011.09.012

[11] Sisbarro, G. (2020, January 10) Recovering from the Flu: 9 Ways to Help You Feel Better. Retrieved on December 2, 2020 from https://www.pinnaclehealth.org/wellness-library/blog-and-healthwise/blog-home/post/recovering-from-the-flu-9-ways-to-help-you-feel-better