Issue 10142020

Fall into Superfoods

With the start of Fall, a number of seasonal fruits and vegetables will be widely avail-able in supermarkets, and many are considered “superfoods” -- nutrient-rich foods that keep you healthy and typically offer high amounts of nutrients that can help pre-vent diseases. In cold and flu season, consuming superfoods can go a long way to keeping your immune system strong.

Think of your immune system as a superhero that protects your body from harmful in-vaders. It is the most complex system in the human body and it is made up of different organs, cells and proteins. All these different parts work together to fight off germs.

The immune system has an incredible memory, which is able to recognize millions of different threats and fight them off. It then memorizes each threat and detects them the next time they try to invade.

Top Five Nutrient-Packed Superfoods

Depending upon what you eat, you may unknowingly weaken your immune system. Poor nutrition can lead to decreased immunity by suppressing the immune system. However, foods rich in vitamins C, E, and beta-carotene can give your immune system a boost. Here are the top five nutrient-packed superfoods to put in your grocery cart this winter:

1. Blueberries. Typically thought of as a summer treat, you don’t have to stop enjoying blueberries. Whether they’re fresh or frozen, one cup of blueberries can provide up to 25 percent of the recommended daily allowance of vitamin C. Not only that, blueberries are said to have the highest capacity of antioxidants of all common fruits and vegetables. Free radicals trigger an oxidation process that damages cells in your body and the genetic material inside of them. Antioxidants stop free radicals which are searching for cells, or they break them down so they’re no longer a threat. So in this case, fill your plate with this superfruit! 2. Green Tea. What’s the deal with green tea? Not only is it warm and cozy, but green tea also contains catechins, compounds are antioxidants that have been shown to have strong anti-influenza activity. Since the late 1990s, several epidemiological studies have suggested that the regular consumption of green tea decreases influenza infection rates and some cold symptoms, and that gargling with tea catechin may protect against the development of influenza infection (Daisuke Furushima et al, Effect of Tea Catechins on Influenza Infection and the Common Cold with a Focus on Epidemiological/Clinical Studies, Molecules, July 2018). 3. Pumpkin, Carrots, Sweet Potatoes. These three vegetables are packed full of beta-carotene. Your body converts beta-carotene to vitamin A. This vitamin signals your body to create more white blood cells which help to fight off infection. As an added bonus, vitamin A also helps to maintain healthy mucous membranes that work to trap and fight off germs. 4. Pomegranates. Pomegranate arils, aka the little seeds, are full of antioxidants and anti-inflammatories that can help to prevent colds and aid in lowering blood pressure and cholesterol. Top your morning oatmeal with these gems for a pretty and powerful meal. 5. Salmon. There may be plenty of fish in the sea, but salmon should be on the menu more often this winter. Consuming salmon encourages the production of lymphocyte cells in the body. Lymphocyte cells are a type of white blood cell that is part of the immune system. There are two types of lymphocytes: B cells and T cells. B cells produce antibodies that attack invading bacteria, toxins, or viruses. T cells, on the other hand, destroy cells in your body that have been taken over by viruses.

“SAD” for a Reason

While fall brings about colorful leaves and cooler weather, it can also cause seasonal affective disorder (SAD), a type of recurrent depression that tends to come and go with the change in seasons. It usually starts in the late fall or early winter, and typically subsides by spring and summer. The common signs and symptoms of SAD include feeling anxious, low and depressed; low energy; social withdrawal ; excessive sleepiness (hypersomnia); overeating and craving carbohydrates.

According to the American Psychiatric Association, SAD may be caused by a biochemical imbalance in the brain due to fewer hours of daylight and less sunlight. Reduced levels of sunlight can affect serotonin, a neurotransmitter that affects mood and has been linked to depression. Fortunately, you can help to increase serotonin in the brain in the following ways:

1.Eat foods containing tryptophan

You can’t directly get serotonin from food, but you can get tryptophan, an amino acid that’s converted to serotonin in your brain. Tryptophan is found primarily in high-protein foods, including chicken, turkey, egg, cheese, fish and tofu. Research suggests that eating tryptophan-rich foods along with food containing 25 to 30 grams of carbohydrates (like whole grains, lentils or brown rice) can maximize the absorption of tryptophan in the brain.

2. Exercise Outside

Exercising triggers the release of tryptophan into your blood. It can also decrease the amount of other amino acids. This creates an ideal environment for more tryptophan to reach your brain. Aerobic exercise, at a level you’re comfortable with, seems to have the most effect. The goal is to get your heart rate up, and because spending time in the sunshine appears to help increase serotonin, take your physical activity outside at least 15 to 20 minutes to help increase the serotonin boost brought on by exercise.

3. Take Probiotics

Research suggests getting more probiotics in your diet may increase tryptophan in your blood, helping more of it to reach your brain. You can take probiotic supplements, available online, or eat probiotic-rich foods such as yogurt, and fermented foods, such as kimchi or sauerkraut

4. Consider Supplements

Some dietary supplements may help to jumpstart the production and release of serotonin by increasing tryptophan, such as Pure tryptophan, SAMe (S-adenosyl-L-

methionine), 5-HTP or St. John’s Wort. Ask your healthcare provider which supplement could be right for you.

Soup’s On!

The cooler weather and abundance of pumpkins in the supermarkets offer a prime opportunity for you to make Thai Pumpkin Coconut Milk soup. Rich in fiber as well as vitamins and minerals, this soup will warm you up like a cozy blanket!

Thai Pumpkin Coconut Milk Soup (vegan)Main Nutrients: Fiber, Vitamin A , Vitamin C, Vitamin B, Magnesium and Potassium Per serving: Calories 146 Total Fat 10g Saturated Fat 7.3g Cholesterol 0mg Carbohydrates 13g Fiber 3g Sugar 5.1g Added Sugar 0g Sodium 100mg Protein 2.5gMakes 3 servings

Ingredients1/2 tbs Olive Oil1/2 onion coarsely chopped1 clove garlic, grated1 butternut squash, peeled and chopped (1.5 pounds)1/2 lemongrass stalk, finely chopped or grated1/2 tbs fresh ginger, grated1/2 bunch cilantro2 cups low sodium vegetable stock 100 ml coconut milk Instructions • Remove the roots and stalky ends from the cilantro. Wash the leaves and dry in a

salad spinner or paper towel, finely chopped. • Heat the oil in a large saucepan over medium-high heat before adding the onion

and garlic. Cook until the onion becomes translucent.• Add the ginger, lemongrass and cilantro roots and stalks. Cook until the stalks

become soft before adding the pumpkin.• Toss the pumpkin in the oil and cook for 5 minutes. Add the vegetable stock and

bring to a boil, then reduce the heat to lower. Cook for 30 minutes or until the pumpkin is tender. Remove from heat and allow to cool slightly.

• Pour the soup into a blender and blend until smooth. Add most of the chopped cilantro leaves, reserving some to garnish the soup. Blend until the soup is speckled with flecks of green.

• Return to a clean saucepan and add the coconut milk. Serve with shaved coconut (optional) and the remaining cilantro leaves.

About Our Nutritionist, Shelly Xu Shelly Xu manages Poppy Life Care’s Nutritional Program, which offers general nutrition information, instructional tips and recipes for healthy foods to improve behavioral health. Shelly has a background in traditional Chinese medicine and she combined modern and traditional Chinese medical therapy in the treatment of neuro-system and psychiatric diseases while serving as a Resident Doctor in the Nanjing Brain Hospital in China. She received her Master’s degree from the Department of Food Science and Nutrition at Chapman University.