Food that heals and food that harms

Food that heals and food that harms

There is a lot we can do naturally to minimise the severity and duration of covid-19, should we become infected. Prior to infection, we should all be doing everything we can to boost our immunity. However, what I'll focus on in this post is what's helpful and not helpful in supporting our healing should we become ill. I'm aware that fresh produce is limited and buying many of the supplements mentioned online is very slow at present, so with that in mind...

My daily Top-10 tips:

• Increase plant-based food & include raw juices & broths (see below for recipes)

• To activate healing mechanisms: decrease foods that ‘tax’ the body, esp dairy, alcohol, sugar & refined grain foods: wheat, bread, pasta, cakes etc

• If you don't feel hungry, fasting is fine (unless you have type-1 diabetes or a metabolic disorder). Fasting allows the body to do its ‘housekeeping’: it is usually overwhelmed by eating too much and foods which are taxing to the digestion, liver and kidneys. Fasting stimulates liver detoxification, gastrointestinal function & cellular detoxification; this, in turn, stimulates immune function

• However, always stay hydrated. Drink 8 to 12 glasses of water a day or enough to make your urine pale (NB: B vitamins can make urine look quite fluorescent green). It is important that you not only replace fluids lost to dehydration but lost minerals as well: soups & juices will do this very well or dioralyte can be bought over the counter.

• In addition to the above, drink a few cups of one of the herbal teas suggested below

• Take a multivitamin & mineral and add at least extra Vitamin C and zinc (see below for levels)

• Take a tablespoon of elderberry extract diluted in warm water

• Take a teaspoon of manuka honey either neat or in warm water

• Eat some raw garlic and ginger

• Avoid dairy!

 

Food

(You probably won't want to eat much at all. If you do eat, it should be as light and nutritious as possible: the nutrients from juices, soups and vegetable stews need very little digesting, so are ideal.)

In order to achieve the above aims we should consume more:

Strongly coloured fruit and vegetables. The intense colour indicates that they contain phytonutrients (plant nutrients) eg carrots, squash, tomatoes, broccoli, cabbage, Brussels sprouts, cauliflower, parsley, apples, green leaves, pumpkin, watercress and all dark-coloured fruit, sweet potato, apricots and peppers are particularly immune-supportive.

A smoothie or green juice, made with green leaves such as watercress, rocket, spinach, dark lettuce etc, is very high in many essential nutrients including iron. Nettles and dandelions will soon be appearing: these are a brilliant addition to a green juice or a soup (but not if you suspect they have been sprayed with pesticides).

When the body is under attack it needs plenty of protein, so fish, tofu, chicken and turkey are lighter, more digestible sources than red meats, and vegetable sources are excellent: lentils, beans and other pulses. Hemp and pea protein powder are also available in health food stores and online and are extremely digestible.

Buckwheat, millet, wholegrain rice and quinoa are nutritious grains; wheat can adversely impact the immune function of some individuals.

Eat lots of onion, garlic & root ginger which have antiviral & anti-inflammatory properties: eat raw & preserve or freeze.

Nuts and seeds are packed with useful fats and minerals.

Soups & broths are a brilliant way to use up leftover veg and make a healthy meal (see below for recipe).

Plant sage, thyme and rosemary in a tub/garden bed: they will keep you in teas for months. Also, sew some parsley, basil and coriander seeds into pots. 

Foods to avoid:

Dairy products: especially important if a cold or flu develops as dairy congests the mucous membranes. Yoghurt is more digestible and generally less mucous-forming as it's fermented.

Sugar: diminishes immune function. There is research to show that eating a sugary snack can increase your risk of catching an infection immediately afterwards.

Really try to reduce alcohol, caffeine and nicotine: these place a big burden on the immune system. I realise that this is especially difficult in these troubled times and, frankly, my urge to reach for a glass of wine has been far stronger this past week than it usually is, but bear in mind that supporting our immune system will make a bout of flu shorter and reduce the likelihood of complications. Try out different herbal teas: you may find some you really like (although maybe not as much as you like red wine on a Friday evening!). Think of other ways to relax and de-stress and if you’re going to have an alcoholic drink, drink other fluids to dilute it.

Refined grains, especially wheat, including bread, pasta, biscuits etc.

All refined, hydrogenated oils. Do not be conned by the butter-type oils & spreads: most contain processed vegetable oils & other artificial chemicals which are not healthful. Stick to using olive & flaxseed oil unheated, so on your salads and in dressings, and coconut oil or butter to cook with. Try to water-fry or use a bit of coconut oil or butter to sauté or bake food.

If you only eat two things during a bout of flu, make it these:

1) Raw juices

One of the most effective ways to supply high-quality nutrition straight to the bloodstream is with raw juice. Raw juice stimulates liver and cellular detoxification and stimulates mucous production at membranes: your nose should start to run after a few juices! Juicing allows patients to easily take in nutrients. 500g of produce (250g apple & 250g carrot) makes approx 250ml juice. You can safely take up to 10 of these juices a day. However, that’s a lot – be prepared for detoxification symptoms: nausea and light-headedness as toxins are released from cells into the bloodstream.

NB: If you’ve had chemotherapy or other heavy drugs do NOT take more than 5 juices in a 24 hour period. Seek advice from a naturopath.

Particularly useful for coughs, colds & flu:

Carrot, apple & ginger

Turmeric, ginger, lemon & apple

Ginger, turmeric & pectin from apples all have the ability to break down mucous. Ginger and turmeric possess powerful anti-inflammatory properties and lemon high levels of vitamin C. Carrots have a generally cleansing, detoxifying action and are packed full of many nutrients, especially beta-carotene, which converts to vitamin A: very necessary for mucous membrane function.

2) Vegetable soup (made with a bone-broth stock, optional)

Ingredients:

Chicken’s feet or a carcass – this is very high in collagen and very useful for gut healing and general immunity (it hasn’t been called Jewish penicillin without good reason)

2 medium onions, chopped

4 garlic cloves, chopped

4 carrots, chopped

4 celery stalks, chopped

Any leftover vegetables you have – I use broccoli and cauliflower stalks – just slice off the tough, outer stalk and chop. 

1 teaspoon salt

1 teaspoon whole peppercorns

2 bay leaves

3 sprigs fresh thyme (remove leaves from woody stalks)

5-6 sprigs parsley

Non-pesticide-sprayed Nettles and dandelion leaves can also be used

Enough cold water to cover the carcass

Directions:

Place carcass in a big pan, add water, bring to the boil over a high heat, reduce and simmer gently, skimming the fat that rises to the surface occasionally.

Simmer for 24-48 hours (can be done in a low oven if you use ovenproof pot). Once cooled, strain off broth and keep.

Place chopped onions in a second pan with a tiny bit of melted butter/coconut oil or just some water and fry (if water ‘frying’ keep stirring and adding more water when necessary as they can easily stick) for about 5 minutes.

Add garlic and do the same for a couple more minutes.

Add all other ingredients apart from the fresh herbs (if you only have dried herbs, these need to be added now) and the nettles and dandelion leaves.  

Add broth from the chicken or a couple of pints of vegetable stock.

Heat until all vegetables are soft.

Add fresh herbs, nettles and dandelion leaves at the end and cook for a couple of minutes.

Remove from heat and allow to cool slightly, removing the bay leaves.

Either serve as it is or blend if you prefer a smoother soup.

Once cool, refrigerate and use within a week or freeze for up to 3 months.

Supplements

A high strength multivitamin & mineral supplement will fill in any gaps in your diet and should provide decent levels of the following nutrients (apart from vit C, which you should increase in cases of cold, flu or other infection). 

Amounts: mg=milligrams, mcg=micrograms, iu=international units


Vitamin A is essential for mucous membrane function & immunity. Children 800-1000mcg (up too 3,000iu), adults <2,000mcg (6,000iu)
Best food sources: organic liver, carrots, watercress, cabbage, squash, sweet potatoes, melon, pumpkin, tomatoes, broccoli, apricots, tangerines.

Vitamin C is strongly antiviral: research shows that it can reduce the severity and duration of colds and flu if taken in sufficient amounts. Children 150mg, adults 1000mg. At the onset of a cold or flu, children take <1000mg, adults <10,000g daily. Spread throughout the day; take with food to avoid stomach upset.Best food sources: Peppers, watercress, cabbage, broccoli, cauliflower, strawberries, lemons, kiwi fruit, melons, oranges, grapefruit, tomatoes.


Vitamin D is suboptimal in many of us. We should all now be taking 1000iu daily to keep our immune system in better shape and getting out in moderate sun when possible. Dose: children, adults 20mcg. Therapeutically, for three months: children <12mcg (500ius) adults <25mcg (1000ius)
Best food sources: Herrings, mackerel, salmon, cottage cheese, eggs.

Vitamin E essential for immunity. Children <70mg, adults <250mg.
Best food sources: Sunflower seeds, peanuts, sesame seeds, other seeds, peas, sardines, salmon, sweet potatoes.

Selenium is an antioxidant, stimulating the immune system. Children 50mcg, adults 100mcg.
Best food sources: Molasses, mushrooms, herrings, cabbage, organic liver, courgettes, cod, chicken.


Zinc boosts the immune system: take 30-60mg daily. Essential for healing. Children 7mg, adults 20mg. Therapeutically <50mg.
Best food sources: Oysters, pumpkin seeds, ginger root, lamb, pecans, dry split peas, green peas, turnips, brazil nuts, egg yolk, rye, oats, peanuts, almonds.

Probiotics, our ‘healthy bacteria’, or microbiome, are an essential component of our immune system. Take a formula with 30 billion live organisms for a couple of weeks, then support with kefir/kombucha and fermented food like kimchi, sauerkraut and good-quality live yoghurt (if you aren’t intolerant to milk). Do not take Yakult: this is full of sugar and will more likely undermine your immune system than support it.

Herbs and natural medicines

Yarrow or elderflower tea. Both herbs trigger the sweating that eases a fever. Steep a tablespoon of the herb in a cup of freshly boiled water for 10 minutes. Let it cool. Drink a cup or two until you start to sweat.

Ginger tea, which also induces sweating. Steep a half-teaspoon of minced ginger root in 1 cup just-boiled water, strain, then drink. Cayenne pepper can also be used as a tea for the same reasons.

Feverfew is a herb that has been used traditionally to manage fevers: make a tea as above.

Green tea: lots of research showing high levels of various antioxidant compounds, so supportive of immune function.

Sage tea: highly anti-inflammatory, antibacterial and antiviral. Really useful as a medicinal tea, however, emphasis on the medicinal: it contains thujone, which is toxic in high doses, so do not drink litres of the stuff. Pregnant women can use sage in food and as a tea safely, but limit use to a couple of cups per day. Also, do NOT confuse tea with essential oils: sage essential oil is extremely toxic and must not be taken orally.

Thyme/rosemary tea: ditto sage tea and ditto caution on thyme and rosemary essential oils. These can be bought dried, but quality will vary.

Cat’s Claw: make up a tea as per yarrow/elderflower.

Essiac tea: a blend containing Burdock root, which contains compounds shown to promote blood circulation, improve skin texture and stabilize blood sugar; Slippery elm, revered for its medicinal properties, is rich in disease-fighting antioxidants and may aid in treating inflammatory bowel disease; Sheep sorrel, also known by its scientific name, Rumex acetosella, has been shown to have potent antiviral properties in test-tube studies; Indian rhubarb is high in antioxidants and may inhibit the growth of liver cancer cells in rats according to one recent animal study.

Cerassie tea is considered to support immune function. Made from bitter melon leaves, Cerassie is traditionally hailed as possessing blood-purifying properties, purgative & laxative, useful for diabetes, blood pressure, pneumonia, cancer, infection. Bitter melon leaf is rich in a number of antioxidants, including gallic acid and catechin, so supportive of the immune system. Two studies (2000 and 20003) showed bitter melon has positive effect on glycaemic control and evidence of high levels of polyphenols (which support immunity), but I can’t find anything specifically about it being antiviral. N.B. is has an extremely bitter taste. Do not take in high quantities as it can cause stomach cramps. I can attest to that!

Echinacea: numerous studies have found that this plant helps our immune system combat infections and viruses. Take 300–500mg of dry powdered extract of Echinacea purpurea three times daily, or liquid extract tinctures: 2.5 ml, three times daily, or up to 10 ml daily.

Astragalus: take 250mg twice daily. Few human studies have been conducted, however, preliminary scientific evidence suggests that astragalus may benefit the immune system, heart, and liver. The National Center for Complementary and Alternative Medicine (NCCAM) is sponsoring studies of the effects of astragalus on the immune system.

Nearly last, but by no means least: Elderberry or rosehip extract can be bought (or made in the autumn when these bushes fruit).

Last, but equally important: Manuka honey. Take a teaspoon neat or mix with warm water as needed to ease a cough.

Disclaimer:
The information in this document is presented for educational purposes only. It is not intended as a substitute for the diagnosis, treatment, or advice of a qualified, licensed medical professional. The facts presented are offered as information only, not medical advice. Any product or procedure mentioned is not intended to diagnose, treat or cure any disease, simply to support the immune system and ease the symptoms of fever.

Lisa Rutter, 2020, therapies@lisarutter.co.uk