Hippocrates

The summer is long gone and now autumn is here. But, how do you see autumn!?! Autumn has its charm as this is the season when grapes are ready to be tasted and when leaves become more and more colored. However, autumn also has a certain „dark side”. In addition to the fact that a lot of us fall into a strange depressive mood (mainly due to the bad weather conditions like rain, cold etc.), autumn bring the „flu season”.

Flu season is that part of the year in which there is a very high increase in flu cases. This season starts as soon as weather becomes colder. Flu is mainly caused by Influenzavirus A, Influenzavirus B or Influenzavirus C, which are also known as human flu virus strains. During the years, Influenza virus has suffered genetic changes in order to adapt to human hosts. This virus never goes away completely as it passes from person to person.

For those of you that think that this is not really a big problem, I would like to say that flu season, in the U.S. for example, results in more than 200,000 hospitalizations and approximately 35,000 – 40,000 deaths each year. In addition, this season is also responsible for a total expense of more than 10 billion dollars in the U.S. As you can see, this is indeed a serious problem and everyone should consider it as such.

But how can this be explained? What really triggers this flu season to occur? This might be explained by reasons like:

1. Cold temperatures make the air drier, which may lead to mucus dehydrate. This prevents the body from expelling virus particles;

2. Also due to cold temperatures, viruses resist more on exposed surfaces with which we enter in contact and infected hosts shed the virus for a longer period of time;

3. Viruses are more easily transmitted as persons are in close contact due to more time spent indoors. Also, the aerosol transmission of the virus is enhanced when the air is cold and dry (research studies have shown that moist air provokes a degradation of the virus particles). The National Institute of Child Health and Human Development (NICHD) conducted a study on influenza virus and found that the virus has a “butter-lie coating”. This coating melts when entering the respiratory tract. Cold temperatures make the shell harder and, therefore, allow the virus to survive more.

Probably a lot of you are now thinking of how we can defend against this virus. Well, here the immune system plays a very important role. The immune system comprises multiple mechanisms within an organism that protects against diseases by identifying and destroying pathogens, tumor cells etc. The immune system is able to distinguish pathogen agents from healthy cells and tissues.

In order to reduce the risk of infection, we have to make sure that our immune system in functioning at full capacity. For this reason I tried to find the BEST WAYS OF BOOSTING THE IMMUNE SYSTEM. Here is my selection:

1. Eat lots of vegetables and fruits

Because they are best source of vitamins and minerals for the human body. Of them, to help your immune system fight against infections, the best would be to include in your diet:

- Foods rich in vitamin C – Besides flu, vitamin C can reduce the risk of dying of premature illnesses. Although the optimum level of vitamin C is 500 mg each day, even small quantities of vitamin C can help. For example, if you include just one vitamin C rich food in your daily diet you can live longer. Some of the best sources of vitamin C are: kiwi, oranges, strawberries, broccoli etc. Beside such fruits and vegetables, vitamin C supplements can also be considered.

- Eat red foods – Lycopene is an antioxidant that is responsible for the red colour of some vegetables (like tomatoes). A study conducted by University of Milan found that this antioxidant keeps white cells in the blood, which helps in the fight with infections.

- Eat garlic – Before refusing garlic from your meal you should consider that garlic contains more than 25 antibacterial and anti fungal compounds and, therefore, is a great ally in the fight against infections.

- Eat more fibers – they help especially against digestive infections as they promote friendly bacteria in our gut

- Drink natural juices (made of fruits and even vegetables) – Usually such juices are full with vitamins and antioxidants and other great substances that help fight infections. For example, cranberry or blueberry juices are full with antioxidants called flavonoids with helps prevent urinary infections.

2. Eat yoghurt

Studies have shown that people who eat at least one yoghurt a day catch a cold more rarely than people who do not eat yoghurt often. This protection is provided by probiotics (friendly bacteria) in yoghurt (like bifidus or acidophilus). Probiotics means “for life” in Greek and refers to living organisms that provide health benefits when consumed in proper quantities.

3. Take nutritional supplements

If you consider that you do not assimilate sufficient vitamins and minerals through your daily diet, nutritional supplements are the solution for filling up the gap.

4. Echinacea

Taking Echinacea reduces the risk of infection. This plant leads to an increase of immune cells in the blood. Echinacea increases the ability of cells to destroy harmful bacteria and viruses and also activates body reactions meant to increase immune level. It is recommended to take it over limited periods of time with breaks in between.

5. Drink a lot of water

Water prevents infections by keeping respiratory tract mucus membranes moist and healthy. In addition, water helps the flow of lymph in our bodies ( the lymphatic system is responsible for waste disposal by breaking down toxins before passing them into the blood stream – a low intake of water will disturb the flow of lymph in our system, making the body less resistant to infections).

6. Do not take antibiotics too often

Antibiotics are effective against numerous infections. However, they must be used wisely in order to prevent them for causing more harm then good. Although this might sound strange, antibiotics won’t do a thing for viral infections such as flu… in other words, they can’t help you if a virus is responsible for your illness (like flu). Such products are used for treating many bacterial infections, fungal infections and some parasites. By using antibiotics in improper situations we risk to destroy friendly bacteria within our bodies. In addition, this might lead to developing antibiotic-resistant germs (some effects of antibiotic resistance are: illnesses last longer, the risk of developing complication increases, persons are contagious for longer periods and, therefore, are able to spread the resistant strains bacteria to others, treatments last longer and are more expensive).

7. Wash your hands more often

Especially in cold season, viruses are more resistant on exposed surfaces with which we enter in contact and, therefore, by washing hands more often we reduce the risk of infections. Some studies have been conducted concerning this matter and the results were that people who wash their hands at least 5 times per day reduce the risk of catching a cold or other infections by half.

8. Keep exercising but do not exaggerate

Exercising 30- 40 minutes a day, 3-5 times per week, can make our immune cells more active. Studies have shown that persons who do not exercise get sick more often than persons who do exercise. However, long exercise sessions can do just the opposite. In such long sessions, the level of stress hormones adrenalin (boosts the supply of oxygen and glucose to the brain and muscles) and cortisol (increases blood pressure and blood sugar) rises, leading to a suppress of the immune system activity.

9. Reduce stress level

Stress level has a direct connection with illnesses. Numerous studies have been conducted on this matter and proved that stressed people are more likely to become ill. We have to make sure that we keep stress to a minimum by taking time just to sit back and relax, watch a good movie, read a good book etc. It is good to know that laughter can counteract many of the effects of stress.

10. Get enough sleep

Sleeping less than 6-7 hours per night can increase the risk of catching a cold because during deep sleep your body increases the production of natural killer cells. Sleep deprivation weakens the immune system leaving us vulnerable to diseases (like flu). Also, sleep deprivation increases the level of stress which, again, weakens our immune system.

The largest apple producer in the world is China with about 40% of the total production. The second producer is the U.S. with more than 7.5%. Other leading apple producers are Turkey, France, Italy and Iran. 60% of all the commercially sold apples in the U.S. are grown in Washington state.

Apples are a good source of dietary fiber and vitamin C. One medium sized apple has about 13% of the recommended daily value of dietary fiber and 11% of vitamin C. One apple can supply you with 72 calories, two of them being from fat. Other nutrients that the apple has are vitamin K, vitamin B6, Calcium, Iron, Magnesium, Phosphorus and Potassium. Apples are 85% water. Apples contain carbohydrates which may increase blood sugar levels.

“An apple a day keeps the doctor away.” Today, this old proverb in backed up by science. Research suggests that due to the Vitamin C and other antioxidants in apples, this fruit may reduce risk of cancer by preventing DNA damage. Also, fibers control cholesterol levels helping with heart disease and weight loss.

Diets low in fat and high in fiber are associated with lower incidents of prostate cancer. Phytoestrogens are preventive agents against prostate cancer. One class of phytoestrogens is flavonoids, which are found in a high proportion in apples, onions and tea leaves. According to a study by Mayo Clinic in 2001, quercetin, a flavonoid found in apples, prevents growth of prostate cancer cells.

A study by Cornell University indicated that phytochemicals from apple skin inhibit the reproduction of colon cancer cells.

The National Cancer Institute stated that foods containing flavonoids can reduce lung cancer risk by 50%. Scientists at the Cancer Research Center of Hawaii stated that “foods rich in certain flavonoids may protect against certain forms of lung cancer.” Also, British studies indicate that eating apples is good for lung health. A study shows that people who ate five apples per week had better lung function and lower risk for respiratory disease. According to the University of Groningen, apples can reduce the risk of COPD (chronic obstructive pulmonary disease) at smokers by 50%. COPD makes its victims gasping for breath. Dutch scientists studied if the flavonoids (found in a high amount in apples and tea) could help against COPD. Their results were that a high intake of catechins (a flavonoid) and solid fruits are beneficial against COPD.

Finnish researchers have studied the effect of the flavonoid quercetin on cardiovascular diseases. It was concluded that being a major source of quercetin, apples could decrease the risk of thrombotic stroke.

The same researchers associated the dietary consumption of flavonoids with heart attack cases and stated that people with very low intake of flavonoids are more exposed to coronary disease. Dutch scientists studied the effect of the catechin flavonoid found in apples, tea and chocolate. They concluded that intake of catechin may reduce risk of ischemic heart disease.

A recent study on more than 34,000 women published in the March 2007 American Journal of Clinical Nutrition, concluded that three foods rich in flavonoids (apples, red wine and pears) lower the risk of mortality for coronary heart disease and cardiovascular disease. Flavonoids are also found in other fruits and vegetables, tea, nuts, seeds, herbs and spices. Even thou the study focused on postmenopausal women, groups of all ages are encouraged to eat more fruits and vegetables, including apples.

Also, many studies have shown that apple consumption reduces the blood cholesterol. The substance responsible for this is thought to be pectin found in also other fruits and vegetables. A study at University of California at Davis showed that apple juice inhibits oxidation of harmful cholesterol. The specific substances that acted this way are not yet known, but both fresh and commercial apple juices inhibited LDL oxidation.

A group of apple compounds could protect the brain from damage that causes Alzheimer and Parkinsonism. Apple phenolics found in fresh apple can protect nerve cells. Research from University of Massachusetts Lowell suggests that apple consumption can protect brain cells from age related memory loss. There were performed tests on mice that confirmed that apple juice protects against oxidative brain damage. The mice with apple juice diet had significantly better results at the maze tests than the other mice. However, more research is needed.

Also, other studies suggested that apples may also help with wrinkles. Sun caused skin damage may be repelled with consumption of fruits like apples and prunes, vegetables and olive oil. Meat and butter have adverse effects.

A Japanese study on animals suggests that procyanidin, a chemical compound in apples may help with hair growth. However the results were inconclusive to make an assumption on the effects of procyanidin on humans.

Apples can also clean teeth, but the malic acid in the fruit is capable of eroding teeth over time through excessive consumption.

The seeds are poisonous because of the small amount of amygdalin, however it won’t have any toxic effect unless eaten in a high quantity.

1. Blueberries
2. Kiwi
3. Strawberries
4. Guava
5. Cranberries

1. Blueberries

Many recent studies show that blueberries are the most nutritious fruits. Besides their good flavor and aspect, blueberries are very low in calories. It is best to consume these fruits in the May- October timeframe, but even frozen they have so many antioxidants that, just half a cup can double the antioxidant power of our diets. Some experts suspect blueberries to influence the aging process by slowing it down. Besides antioxidants (especially in their skin), they contain: vitamin A, vitamin C, vitamin B1, beta-carotene, potassium, zinc, iron, calcium, magnesium, are high in fibres and low in calories. They also contain anthocyanosides, an anti-bacterial pigment which has a beneficial effect on blood vessels and on the treatment of varicose veins.

Health and diets

Although blueberries do not offer the cure for all health problems, the number of substances that can offer health benefits is extremely high.

Antioxidants help protect the body against the damage of free radicals to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Although red wine is one of the best sources of antioxidant anthocyanins, substances that are highly cardioprotective, a recent study found that blueberries deliver 38% more of these free radical fighters.

It is possible that these acids may inhibit cancer initiation. Ellagic acid is found in blueberries and some other berries. Folic acid may help guard against cervical cancer.

Generally, it is recommended to have about 25g of dietary fibers in your daily diet as high fiber diets offer a lot of benefits to human body’s health. Blueberries are a good source of dietary fibers, containing about 2.4g of fibres / 100g of blueberries. This means that you need about one kg of blueberries per day in order to have the recommended quantity of fibres in your body.

Blueberries and memory

In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidant stress and may reduce the effects of age-related conditions. Researchers also found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.

2. Kiwi

Although is not seen by many as the most nutritious, kiwi is for sure one of the top 5 nutritious fruits. Fat-soluble antioxidants—Vitamins E and A (in the form of beta-carotine) make kiwi one of the most nutritious fruits.

Health

Combining fat- and water-soluble antioxidants, kiwi has an excessive free radical protection. Kiwi is also packed with more vitamin C than an equivalent amount of oranges. It is very rich in fiber, good for the immune system, blood pressure and the heart. Kiwi also contains an enzyme that assists digestion (actinidin) and is a good source of potassium, magnesium, copper and phosphorous.

Eating two to three kiwifruit a day can significantly thin your blood and reduce blood clots. Kiwi has effects similar to taking aspirin daily to protect your cardiovascular health. Also, the fibers in kiwi lower the cholesterol level and help control blood sugar level.

Protection of DNA

Kiwi fruits have fascinated researchers for there ability to protect DNA in the nucleus of human cells from oxygen-related damage. It was not yet discovered witch compounds in kiwi give it this protective antioxidant capacity. Kiwi contains a variety of flavonoids and carotenoids that have antioxidant activity. These phytonutrients in kiwi are most likely to be responsible for this DNA protection. The protective properties of kiwi have been demonstrated in a study with children in Italy. Consuming kiwi or citrus fruits, these children showed less respiratory-related health problems such as wheezing, shortness of breath or night coughing.

Preparing and consuming
Kiwifruit can be eaten whole (including the skin). For those who prefer not to eat the skin, the fruit can be cut in half and then the flesh scooped out with a spoon (like in the first image). There is also a special plastic tool designed for this purpose with a spoon at one end and a knife at the other (like the one in the second image). You can also slice the fruit into several coins about 25″ thick, possibly cutting each coin into quarters, and serving it, skin-on, as a platter or with plain yogurt.

Peeling kiwi fruits can be done by using a potato peeler, drawing up from the bottom towards the thicker. In New Zealand and Australia, kiwi fruits are favorite toppings for pavlova. Because the proteases break down the cream, the pavlova must be consumed promptly.

3. Strawberries

Strawberries are also very important in a person’s diet, having many nutritious compounds. They contain more vitamin C than any other berry. Also, they are high in folic acid, potassium, dietary fiber and manganese. It is known that one serving of eight medium sized strawberries contains 140% of the R.D.A. (Recommended Daily Allowance) of Vitamin C, 20% of the daily value for folic acid and only 50 calories. The strawberries contain no fats.

Health

Strawberries have antioxidants (anthocynanins and ellagic acid) that fight carcinogens. The antioxidant compounds in strawberries can also prevent the oxidation of LDL (“bad” cholesterol) and help fight the development of heart disease.

Because of their high level of vitamin C and the small amounts of iron, strawberries are good for fighting amnesia and fatigue. Strawberries also help eliminate cholesterol, because they contain a soluble fiber named pectin.

Folic Acid found in strawberries helps prevent birth defects. Low levels of folic acid in the organism can lead to dementia, many cancers, heart disease, osteoporosis, birth defects, autism and depression.

Preparing Strawberries

Strawberries are very perishable and should not be washed until right before eating or using them in a recipe. To prevent the strawberries from absorbing excess water, you shouldn’t remove their caps and stems until after you have washed the berries under cold running water and patted them dry.

Strawberries Pie

Strawberry pie can be made very simple and fast. First you have to combine sugar, corn starch, and water in a medium saucepan and cook over medium heat. After it is thick, remove from heat and stir in 3 tablespoons of gelatin. Set it aside to cool and clean the berries. After that, put them in the baked pie crust. Place it in refrigerator while the sauce cools. Remove the pie crust from the refrigerator and pour the cooled mixture over the strawberries. Now return it to the refrigerator for at least an hour.

4. Guava

Some researches say that guava is actually the most nutritious fruit. Guava is a genus of about 100 species of tropical shrubs and small trees in the myrtle family Myrtaceae, from the Caribbean, Central America and northern South America. The leaves of guava are opposite, simple, elliptic to ovate, 5-15 cm long. The flowers of this small tree have five white petals with numerous stamens. The fruit is edible, round to pear-shaped, with a thin delicate rind, pale green to yellow, pink or red at maturity. The fruit has a creamy white or orange-salmon flesh and a lot of small hard seeds. The aroma is very strong and characteristic to this fruit.

The place of its origin is uncertain, but it is believed to be an area extending from southern Mexico to Central America. It is common throughout all warm areas of tropical America and in the West Indies: the Bahamas, Bermuda and southern Florida. It can also be found in Egypt, Algeria, the Mediterranean coast of France, Hawaii and other regions in Africa and Asia.

Health

Guavas contain many nutritious substances like fibre, protein, carbohydrates, calcium, phosphorus, iron, and vitamins A (as carotene), B3 and G4. Guava fruit has a lot of moisture and it is low in calories (between 36 and 50) and fats.

Vitamin C can be found mainly in the skin and has less in the firm flesh and central pulp. But when the fruits are fully ripe and soft, the quantity declines. Also, heat processing destroys about 50% of the Vitamin C. The guava seeds contain 14% of aromatic oil, 15% protein and 13% starch. The strong smell of the fruit is attributed to the carbonyl compounds of the fruit.

Guava preparation

The fruit can be eaten whole, but is often prepared seeded and served sliced as dessert or in salads as a dessert. In Asia, raw guava is often dipped in salt or prune powder. Guava can also be boiled to make candies, preserves, jellies, jams, marmalade and juices. In Asia, a tea is made from guava fruits and leaves. Guava juice is most popular in Egypt.

Red guavas can be used as the base of salted products such as sauces. Thus, the fruit can be a substitute for tomatoes, especially for those who suffer from the latter’s acidity.

5. Cranberries

Cranberries contain significant amounts of antioxidants and other phytonutrients that can help protect against heart disease, cancer and other diseases. Cranberries are also an excellent source of Vitamin C, dietary fiber, manganese and vitamin K. Cranberries are known to boost the immune system and protect against infections. They also contain significant amounts of flavonoids (some of the most powerful and effective antioxidant compounds available to humans). They are very important since our bodies are unable to produce flavonoids (we must derive them from the food we eat and from supplements).

Health

Cranberries are known for their ability to help prevent and treat urinary tract infections. Recent studies suggest that this fruit may also promote gastrointestinal and oral health, lower LDL and raise HDL (good) cholesterol, prevent the formation of kidney stones, aid in recovery from stroke, and even help prevent cancer.

Cranberries contain the highest levels of beneficial nutrients when they are fresh. These fruits are at their peak from October through December. When their short fresh season is past, you can rely on cranberry juice and dried or frozen cranberries. This will definitely help you throughout the year.

Cranberry Juice as Antibiotics

A series of studies led to the conclusion that compounds in berry juice has the capacity to actually change E. coli bacteria in ways that render it unable to initiate an infection. E. coli is responsible for a wide variety of human illnesses like urinary tract and kidney infections to gastroenteritis to tooth decay.

Preparing cranberries

Cranberries are not as fragile as blueberries. Fresh cranberries should be treated with care. Before using, place the cranberries in a strainer and briefly and gently rinse under cool running water.

When using frozen berries in recipes with no cooking, thaw well and drain prior to using. To have maximum flavor in cooked recipes, use unthawed berries. Because the berries were frozen, extend the cooking time a few minutes.

Serving possibilities

In order to take an advantage of the cranberries’ tartness, you can use them to replace vinegar or lemon when dressing green salads. Toss the greens with a little olive oil then add a handful of raw cranberries.

To balance their extreme tartness, combine fresh cranberries with other fruits such as oranges, apples, pineapple or pears. If you wish, you can add a little fruit juice, honey or maple syrup to chopped fresh cranberries. You can also add variety to your favorite recipes for rice pudding, quick breads or muffins by using dried cranberries instead of raisins.