DEAR FRIENDS,
We all know the importance of fruits and vegetables, fiber, and fermented foods as elements of a healthy diet. But do we know why these foods are more important than ever to eat now - during this time of Covid19? According to the Institute for Functional Medicine, there are three main reasons why we should be getting plenty of these foods daily.
They help regulate inflammation in the body. Inflammation is a normal and necessary response to fight injury, bacteria, and viruses in our bodies. However, when inflammation lingers, it can become a problem. Chronic inflammation can be caused by a poor diet, too much alcohol, smoking, pollution, and even family history. If unchecked, chronic inflammation can cause our immune systems to attack healthy tissue and lead to diseases such as rheumatoid arthritis, heart disease, cancer, asthma, diabetes, and Alzheimer’s disease. When we eat anti-inflammatory foods, such as organic fruits and vegetables, lean proteins, and healthy fats, we take steps toward calming and reducing this inflammation, and in turn supporting our immune systems.
They reduce oxidative stress. Oxidative stress can produce free radicals that cause damage to our cells and DNA. Eating too much sugar, saturated fats, and processed foods; exposure to pesticides, industrial chemicals, cigarette smoke, radiation, and pollution; drinking too much alcohol; can all increase the risk of oxidative stress in the body. Eating antioxidant-rich foods such as a variety of fruits and vegetables, whole grains, nuts and seeds, beans, dark chocolate, herbs and spices, can help reduce the oxidative stress and free radicals. Less oxidative stress means less inflammation and more support for our immune systems.
They balance the gut microbiome. Almost 70% of our immune system cells reside in the lining of the gut. It is important to nourish ourselves with fiber and “good” bacteria to maintain balance, keeping chronic inflammation and autoimmune diseases at bay. Dietary fiber ferments in our intestine, producing short chain fatty acids. These amazing compounds strengthen the lining of our guts, and in turn strengthen our immune systems. Fermented foods, such as kombucha, yogurt, kimchi, and sauerkraut, contain beneficial probiotics that help our digestion and also keep our immune systems strong.
Aim for eating 25 - 35 grams of fiber per day for optimum health. Here is a link to my favorite bread recipe - one slice contains 10 grams of fiber, ⅓ of your daily needs!
Not to sound like a broken record… but try to incorporate more fruits, vegetables, fiber, and fermented foods into your diet each day. I can’t stress enough the positive impact this will have on your immune system! In addition to fighting off viruses and bacteria more effectively, you might experience other benefits: more energy, healthier skin and hair, better mood - who wouldn’t want that!
Inspiring you on your path,