Category Archives: Healthy Food

4 Proven Strategies for Having Tasty Foods without Bad Fats

By Hui Xie-Zukauskas

“Help me – I’m a meat and steak lover. Tell me what this has to do with being overweight and what I can do to better my health.” from Anonymous.

This post will answer your questions, and make it clear that you need fat, but not high fat, above all – not bad fat.

You need fat in your diet. 
Fat is one of the structural components for the cells in the human body. Fat provides energy for body functions and facilitates absorption of essential nutrients. In addition, fat adds flavor to food.
The question is how much you need. As recommended Dietary Guidelines for Americans, adult daily fat intake should be 25 to 35 percent of their total calories. For example, if your food intake is 2000 calories a day, you should consume 500 to 700 calories of fat (or 55 to 78g of fat) or less daily.

You need to stay away from a high-fat diet, esp. “bad fats”.
Research shows that consumption of a high-fat, high-sugar diet significantly increased weight gain and abdominal fat. Overweight and obesity lead to an increased risk of diabetes, cardiovascular disease and cancer. A high-fat diet dramatically exacerbates the development of insulin resistance (a condition where your cells fail to respond to insulin, thereby poorly managing sugar), hyperglycemia, and hypertriglyceridemia, hence risks for various illnesses. It also promotes chronic inflammation, and weakens immune functions.

That’s the danger posted by Standard American Diet (SAD), which is characterized with excessive animal fats or saturated fats (“bad fats”), but lack in fibers, fresh fruits and vegetables. Saturated fats are packed in red meats, processed meats, butter and cream, as well as fast or junk food. Trans fats are very harmful and mostly hidden in processed, fried foods (such as deep-fried potato chips and cheese sticks).

Are you aware of high-fat diet associated abdominal obesity?
Abdominal obesity refers to excessive fat build up around the stomach area (so-called belly fat), a condition can even present in normal-weight individuals. Many folks are unaware of this. Accumulating evidence indicates that abdominal obesity per se is positively associated with the risk of cardiovascular disease and other chronic diseases. One study examined 44,636 women with 16 years of follow-up, and concluded that abdominal obesity is significantly linked to increased deaths from cardiovascular disease in normal-weight women.

Among multifaceted mechanisms possibly involved in abdominal obesity, lifestyle including high-fat diet is a modifiable factor. Thus, you have the power to make the change.

You can definitely benefit from healthy fats 
Some fats such as omega-3 fatty acids are essential for our normal metabolism, but the human body cannot make them. So, your diet is the source to obtain these fats. Foods rich in omega-3 fatty acids include:
-          Fish: salmon, sardines, tuna
-          Nuts & Seeds: walnuts, flaxseeds
-          Oil: canola oil or soybean oil
-          Others: winter squash, beans (esp. kidney beans)
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Other sources of healthy fats (i.e. “good fats”, unsaturated fat) include olive oil, avocado, and nuts. These are flavenoids-rich foods; increased intake can lower your blood cholesterol and your risk of heart disease and cancer.

How to trim-down high-fat diet and prevent weight gain: Four Proven Strategies

1.  Modify your diet.
A healthy, balanced diet is a must, period. You need to say NO to Trans Fat, avoid or at least limit intake of animal fats, red meats, and processed meat products, eat a plenty of fruits, vegetables, and plan-based foods.

2.  Replace bad-fat foods with healthy alternatives.
Here are some examples:
Replace deep-fry foods with baked or grilled food
Replace red meat with salmon, tuna or beans
Replace butter with avocado or olive oil
Replace cheese in salad with almond
Replace ice cream or sweet pie with fruit cake, or ice-cold fruit juice (important: fresh-made, not artificial or commercial one)
Replace whole milk with non-fat (skim) or 1% fat milk.

3.  Replace high-fat diet with high-fiber diet.
Fiber has no fat and is beneficial for weight control. Fiber is abundant in whole grains, beans, fruits and vegetables. Here are some tips to get 30-35 grams of fiber a day as recommended:
-          Breakfast: Have high-fiber cereal or oatmeal.
-          Lunch: Eat lots of veggies and beans, use whole wheat bread for your sandwiches.
-          Dinner: Consume whole wheat pasta, brown rice, or potato with skin, and more veggies.
-          Snack: All-bran or Multi-grain crackers, high-fiber bars, fresh or dried fruits, and nuts.

4.  Do exercise esp. endurance exercise.
Exercise is an effective way to maintain a healthy weight and redistribute abdominal fat. To keep heart healthy and long-term wellbeing, stick with a fixed schedule of treadmill (or other routine) for 30 min/day, 5 days/week at least.

How to Easily Eat More Cancer Prevention Food

By Hui Xie-Zukauskas

Easy_amz_41FOnwRk7EL__SY300How much vegetables and fruits do you consume each day? Today many people do not meet the minimum recommendation of 5 servings daily. How can a diet plan impact one’s risk of cancer? After summarizing results from 206 human epidemiologic studies and 22 animal studies, Drs. Steinmetz and Potter emphasize “The evidence for a protective effect of greater vegetable and fruit consumption is consistent for cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, and colon.”

If you meet the minimum consumption of 5 servings, what is optimal intake? 7-10 servings (or 4-5 cups) per day, as the experts recommended, in order to reduce cancer risk and maximize non-cancer related benefits such as protection against cardiovascular disease, diabetes, stroke, obesity, and cataracts.

Here are top five tips to help you eat more veggies and fruits with ease:

1. Eat more by including in each meal every day
You might not choose to consume a larger serving for lunch or dinner, but can incorporate various vegetables and fruits in every meal during the day including snacks.

2. See more colors
You know that green vegetables are good, so are tomatoes. Add more colors, e.g. light and dark green, yellow, red, orange, maybe even purple or blue, as popularly described “rainbow on your plate”.
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3. Gain variety
It’s great if you consume cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, kale, and bok choy. It would be enormously advantageous if you add allium vegetables. The latter family of veggies include onion, scallions, garlic, chives and leeks, serving as both dishes and tasty seasonings. How about enjoying a variety of berries? such as blueberries, blackberries, strawberries, raspberries, cranberries …

4. Experience something new or explore a fun recipe 
It’s like a food adventure or health adventure. The point is to find a way to enjoy nutritous eating for your long-term health.

5. Go easy
Nowadays activities or duties are demanding; life is hectic for almost everyone. To manage time and maintain a healthy lifestyle, eat raw veggies, dried fruits or stock up frozen veggies/berries.

What other tips would you like to share?

Top 5 Foods for Oral Cancer Prevention and Why

By Hui Xie-Zukauskas

Upon looking at the following numbers, you can see why oral cancer should not be taken lightly.

·         Cancers of the oral cavity, pharynx and larynx cause more than 350,000 deaths each year worldwide.
·         35-45% of all cancers can be prevented by lifestyle changes.
·         20-25% of oral and throat cancers have been linked to a poor nutritional diet.

Human studies reveal that a higher fruit and vegetable intake is associated with a lower risk of oral cancer. So, let’s focus on how a healthy diet can help your oral health and prevent oral cancer.

1.      A diet rich in fruits and vegetables
Why?
Green vegetables (bok choy, broccoli, sprouts, cabbage, watercress, etc.), citrus fruits and red grapes are rich sources of polyphenols such as resveratrol and quercetin, you can benefit from their cancer protective effects based on their anti-inflammatory, antiviral and antitumor properties. Antioxidants found in these foods can also fight cancer by neutralizing free radicals, preventing DNA damage of cells, and improving your immune system’s response.

2.      A diet high in plant-based foods (those beyond fruits/veggies)
Why?
Foods like whole wheat, whole grain breads and cereals, brown rice, legumes (beans, lentils), nuts and seeds are high in protein, high in fiber, but low in animal fats, which can lower the risk of oral cancer. Animal proteins from red meats and some dairy products can mess up hormonal functions, modify enzyme activities, and induce inflammation, consequently creating an acidic environment for cancer to grow.

In addition, plant-based foods are also low in calories, which can help you maintain a healthy weight. Research has shown that a plant-based diet not only reduces the risk of developing cancer, but also improves survival after the diagnosis.
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3.      Olive oil
Why?
Intake of olive oil (rich in monounsaturated fatty acid and antioxidants) can facilitate the absorption of fat soluble vitamins such as vitamin A, D and E, which is why your veggie salad provides more nutrients and benefits for your body when topped / mixed with or sautéed in olive oil. Studies reveal that olive oil intake has been associated with lowered risk of oral cancer.

4.      Water and/or tea (unsweetened) as the best beverage to drink.
Why?
Water, especially filtered water, is critical to your health, diluting any toxins and sugar intaken with your food. Avoid alcohol intake and limit sugar-rich soft drinks. Sugar is fuel for cancer, a supplier for bacteria, and a decay-causing provider for your teeth, leading to poor oral health.

5.      Nutritious but low-sugar snacks
Why?
Snacks such as raw vegetables, dried fruits, plain yogurt, low-fat cheese, nuts, or a firm fruit – an apple, offer nutritional, anti-cancer values by adding more antioxidants and fibers with less fats and calories.

Overall, a diet high in fruits, vegetables and plant-based foods has profound benefits for reducing the risk of oral cancer and for oral health. These foods can help prevent cancer, as well as help fight cancer after you have been diagnosed.  

Remember: Of equal importance are good oral hygiene (daily brushing and flossing your teeth) and early detection by routine dental exams.

Image Credits:  nkzs, Alexandru Mitrea, Daniel Gilbey, and lockstockb

How to Replace SAD with PAD for Cancer Prevention

By Hui Xie-Zukauskas

Do you know an estimated 30%-50% of colorectal cancer cases worldwide may be attributed to diet and nutrition? Do you want to learn how to make your diet more effectively fight colon cancer?

green and red healthy foodIn this post, I’m going to share with you the top ten ways for eating anti-cancer foods that ensure you’ll reduce colon cancer risk.

Today, many Americans stuff themselves with the Standard American Diet (SAD), preferring food rich in red meat, processed or refined food products, high-fat, high-calorie, high-salt, low-fiber foods, less fruits and vegetables. SAD is tightly linked to many chronic illnesses such as coronary heart disease, diabetes, stroke and various cancers including colon cancer.

Here is a solution to this fatal problem: Replace SAD with Potentially/Promising Anti-cancer Diet (PAD). In contrast to SAD, PAD features little or limited red meat and processed or refined products, low-fat, low-calorie, low-salt, high-fiber foods, abundant fruits and vegetables.

Top 10 ways to replace SAD with PAD for preventing cancer

1. Replace red meat with white meat, fish, and beans. 
Red meat contains much more fat than poultry and fish do. Accumulating evidence indicates that a diet high in animal fat is a risk factor for colon cancer and other cancers. As an alternative to meat products, a variety of beans provide not only nutritious dietary proteins but also heart-healthy antioxidants.

Junk food_in Sq.2. Replace processed food products with fresh or frozen fruits/vegetables and plant-based foods.
Processed products are pro-cancer foods, basically packed with bad fats, carcinogenic additives or chemicals, excess salt and sugar… These hidden hazards come in fast food, or in boxed, bagged, canned, and frozen/refrigerated forms. The only merit they have is convenience. Avoid or limit processed foods.

3. Replace high-fat food with smart-fat food. 
Your body needs fat to maintain some tissue functions, provide your energy and deliver fat-soluble vitamins. However, you do need to be fat-smart. Smart fats come from sources such as olive oil, various nuts, avocado, and omega-3 fatty acids (e.g. salmon).

4. Replace high-calorie with low-calorie intake. 
Caloric excess may promote systemic inflammation, which is a risk factor for cancer. Foods with low-calories include some beans, green leafy veggies, broccoli, Brussel sprouts, tofu, whole wheat bread, pasta or spaghetti, and fat-free yogurt.
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5. Replace low-fiber food with high-fiber food. 
A waste-loaded or toxic colon may overstrain your immune system. Dietary fiber is a strong helper to clean up your bowels and fight off colon cancer. So, consume various foods high in fibers, on a daily basis, including berries (raspberries, blueberries and strawberries), apples, pears, prunes, nuts, veggies like celery and sweet potatoes, black beans, whole wheat, whole bran, and oatmeal. A bonus benefit is that most high-fiber foods are also low-calorie and low-fat.

6. Replace salt with herbs and spices, lemon juice, or other natural ingredients. 
Balanced natural foods have their flavors. Limiting salt without sacrificing flavor is not as hard as you imagine. For example, my taste is very light, so is my loved ones’; salt is not our friend on the table. With a mix of herbs, green onions, ginger and garlic, sometimes raisins (natural sweet), our food doesn’t taste boring.

7. Replace fast food with abundant fruits and vegetables, and healthy snacks. 
Research shows that eating at fast-food restaurants is associated with higher fat and lower vegetable intakes. To ward off colon cancer, try frozen veggies, and just as fresh ones, as a perfect solution for “fast and convenient food”!

8. Replace refined flour and white rice with whole wheat food and brown rice.

9. Replace sugar-rich soda, coke and soft drinks with tea or fresh fruit/veggie juice.

10. Replace flavored juice with just water. 
Research findings revealed a possible association between sufficient water intake and reduced colon cancer risk. Sure enough, water is vital for health and life, period. Read why.

Well, I can list more, but you get the idea. Overall, practicing these simple, small steps can make a huge difference and lead to great rewards.

Take-home-message:
Colon cancer is primarily a diet-linked disease. Health-damaging food is profitable for food industry, but not productive and beneficial for your life. To prevent colon cancer, change your eating habits now; it’s in your power.

Image credits: ilco, deebee999, raatcc36, faisal424, rippe, l35l33, and a_kartha

Chocolate Buzz and Relevance to Cancer Prevention

By Hui Xie-Zukauskas

chocolate_heart_sxcWhat is the reality of chocolate? How to maximize your benefit for cancer prevention and your experience of pleasurable eating as well? This blog post helps.

Many people fall in love with chocolate, I’m one of them. It’s a tasty food or a delicious treat all year long, regardless of the buzz in February. Now, let’s take a look at what’s in it and how it serves us.

The Anatomy of Chocolate

There are two categories of chocolate: milk and dark.

A basic component of dark chocolate is cocoa bean, the seed of cacao tree (called Theobroma cacao). Cocoa bean is a rich, natural source of some specific antioxidants such as polyphenols or procyanidins, flavanoids, resveratrol, and catechins; just like those nutrients found in fruits, vegetables and tea. Interestingly, cocoa bean contains little caffeine.

After all, chocolate is a calorie-rich food with sugar and fat as well as other additives, which may explain limitations of milk chocolate. Milk chocolate might contain enough phenylethyamine and/or theobromine to stimulate mood or sexual sensation, but with less cocoa, more milk, and probably more sugar, it provides little health benefits.

Essentially, cocoa-derived polyphenols and/or flavonoids are effective antioxidants, promoting good health and preventing many diseases.

So, the higher the percentage of cocoa, the more antioxidants; or simply speaking, the darker the chocolate, the more beneficial for you.

The Hub of Cancer

Cancer is a complex process of multiple chronic diseases. Apparently, some lifestyle-related factors (e.g. tobacco use or smoking, excess alcohol intake, and poor nutrition) play an enhancing role. However, virtually all human cancers involve the initial effects of cancer-causing agents (i.e. carcinogens) that are toxic to the genetic materials such as DNA.
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All free radicals, the harmful molecules generated from our normal metabolism or taken from external sources, can modify DNA, and one of the consequences is oxidative damage to DNA. Research points it out clearly that free radicals are involved in both the initiation and progression of cancer, which explains why antioxidants, particularly those naturally occurring, are cancer protective.

The Delightful Benefits of Dark Chocolate

As mentioned above, health benefits of dark chocolate including cancer prevention depend largely on the type and the amount of chocolate you consume. Scientific findings suggest the following strong characters of cocoa-derived antioxidants:

  1. Anti-inflammatory property: it may lower your risks of cancer and chronic diseases.
  2. Anti-growth and anti-proliferation effects on abnormal cells: they may slow down the developmental process of cancerous cells in your body.
  3. Antioxidants defense and chemopreventive effects: they may protect you from adverse effects of free radicals.

Keep it in mind that research evidence for any beneficial effects of cocoa has been gathered predominantly from laboratory experiments or animal models.

A Word of Wisdom

When all’s said and done, in moderation, regular intake of dark chocolate is health beneficial, so is frequent consumption of foods packed with effective antioxidants.

 

Image Credit: by Ambrozjo

Smart Sweet Potatoes

By Hui Xie-Zukauskas

Let’s have a conversation on one of traditional Thanksgiving side dishes – Sweet potatoes

Grilled Swt Potato n Kale_7414329644_4d594e8b09_tFirst, why do I call it “smart”? It’s a cancer-prevention-wise vegetable, period. Here are top 3 benefits of sweet potatoes:

  1. Rich in beta-carotene, a cancer-preventative antioxidant: Sweet potatoes also contain polyphenol antioxidants. Antioxidants can eliminate cancer-causing free radicals and protect our cells from damage.
  2. Rich in fibers: Fibers stimulate intestinal movements and reduce toxin retention for colon cancer prevention.
  3. Good sources of carbohydrates and micronutrients, so they are immune-boosting.

Next, how about we share some healthy cooking and side dishes? Here are some tips:

-  Instead of deep-frying, bake sweet potato fries.

-  Instead of canned yam, roast sweet potato and turnip cubes – sprinkled with dill (or parsley); or grill sweet potato slices/chunks mixed with green onions.

-  Instead of having sugar- and fat-rich desserts, bake a sweet potato cake with cranberries and walnuts (or pecans, whatever desirable) – taking advantage of its natural sweetness, which can also be served as a side dish.

As an alternative to the well-known mashed sweet potatoes, there are a variety of recipes out there, such as:

  • Cinnamon sweet potatoes with vanilla
  • Garlic-thyme sweet potato rounds
  • Apple cider glazed sweet potatoes
  • Grilled sweet potato with wilted kale salad (as photo shown)

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Just by mentioning a few, it makes me mouthwatering… Need more sweet potato recipes? Check Better Home & Garden or Food.com.

Finally, we all look forward to Thanksgiving dinner, should we consider –

  1. Easy and stress-free preparations
  2. Healthy food, yet tasty, delicious, and gorgeous looking (if possible)
  3. Important – Memorable time?

 

Photo credit: By Tasty Yummies

A Cancer-protective Salad ─ How to Combine Beneficial Foods I’ve Discussed

Creative Cancer Prevention Salad_CPD2A Cancer-protective salad is a colorful salad on sight, composed of immune boosting foods and cancer-fighting antioxidants. Here I show you how to prepare it:

  1. Use green leafy veggies as basis: Spinach or Romaine lettuce or combination.
  2. Build on colors: Broccoli, tomatoes, onions, mushrooms, or carrots. Fruits such as peach, orange or grapes are welcome mixers.
  3. Include protein: Chicken or fish (e.g. salmon). In addition, beans, eggs (hard-boiled then sliced or diced), nuts and seeds can be good choices for vegetarians.
  4. Mix with cancer-fighting ingredients: Avocado, olive oil, minced garlic, or even lemon. Red wine vinegar or freshly-ground pepper can also be used.
  5. Garnish with healthy herbs: Basil, chives, rosemary or your favorites, fresh or dried. They go with the above salad components easily. Don’t have herbs? Sprinkle a few pieces of green onions.
  6. Don’t forget raisins ─ a tasty trick! Alternatively, add grapes for natural sweetness, much healthier than synthetic sweeteners and sugar.

You might say, oh, I know this … I eat them… Surely, many people know it, but amazingly many more people load their salads with processed red meat, cheese, unhealthy fats/dressing, and much worse — salt. Knowledge without action is powerless.

However, recent research findings suggest that the medication can also be taken with or levitra 100mg without food. Cut the groove between modesty and conceit, you don’t want too much of either but before your list will do anything, its got order viagra to respect you first. The incapability often becomes reason cialis tadalafil 10mg of argument in the couple. Such type of inefficiency can reduce you can try here order tadalafil online the interest to have sex with partners. Again, here are the key differences that make this salad cancer-protective and delicious.

  1. Cancer-fighting synergy from various foods
  2. Rich fiber diet ─ an aid to reduce risks of cancer and heart diseases
  3. Wise substitutions in ingredients
  4. Healthy cooking and preparation

Bonus ─ a lunch to dinner recipe: By adding whole wheat pasta into it, the colorful dish turns into your time-saving dinner with heart-healthy and cancer-protective benefits!

Photo credit: by http://www.freeimages.com/photo/salad-1317825 & CPD

Green Leafy Vegetables Help Reduce Cancer Risks

Research shows that eating plenty of fruits and vegetables has been associated with reduced risks for several cancers. Fruits and vegetables contain a wide variety of potential cancer-inhibitory nutrients and antioxidants. Today, let’s just focus on dark green leafy vegetables.

Dark green leafy vegetable family includes the following members commonly available on the market:
* Spinach
* Kale
* Collard Greens
* Mustard Greens
* Swiss chard
* Romaine Lettuce
* Bok Choy

Key cancer protective factor
Dark green leafy vegetables are rich in folate, a group of water-soluble B vitamins.

Key role in cancer prevention
The man in the alliance may feel amenable and do all the tricks in the viagra stores book to increase female libido but sometimes it just may not work. order cheap cialis The main reason, for not getting proper erection are the natural enzyme – phosphodiesterase . Before the registration of name for ordine cialis on line the medicine, you do not need to have any health-related information on internet. Men with diabetes, renal disorders, ocular abnormalities, heart buy cialis mastercard disease, high blood pressure, liver issues, or sickle cell anemia need their doctor’s approval before starting dosage. Folate’s primary function is to maintain DNA integrity. Free radicals generated by sunlight, cigarette smoke, air pollution, infection, toxins, and metabolism constantly attack our DNA and cause much of the damage. Without DNA repair, damaged cells can develop into cancer. Folate keeps up DNA stability by regulating DNA biosynthesis, repair and methylation.

Let me explain a little bit more about DNA methylation. Plainly speaking, it involves the addition of a methyl group to DNA structure. DNA methylation patterns go wrong in cancer, often causing tumor-suppressor genes to switch off; which occurs in common cancers in the United States, such as colon, lung, prostate, and breast cancer.

Accumulating evidence indicates that inappropriate diet may contribute to one third of cancer deaths. Folate deficiency has been implicated in the development of several types of cancer, including cancer of the colorectum, breast, ovary, pancreas, brain, lung and cervix.

Key sources for safe intake
To safely and effectively increase folate intake, you should consume dark green leafy vegetables, and other naturally folate-rich foods like asparagus, strawberries, and legumes. Supplements are not preferred, as recent studies indicate that an excessive intake of synthetic folic acid (either high-dose supplements or fortified foods) may promote human cancer.

So, eat a lot of green leafy vegetables every day. They are loaded with cancer protective phytochemicals, antioxidants and nutrients. Also, you enjoy other health benefits beyond cancer prevention.

How do you incorporate dark green leafy vegetables into your daily diet?

Photo credit: By mahr; By jonsson; and By Sultry

Tomatoes and Tomato-rich Diet on Cancer Prevention

Tomatoes are loaded with a wide variety of nutrients and antioxidants, delivering a broad range of health benefits… What you can take away from this post is how to maximize its cancer prevention potential through an easy, tasty diet.

Lycopene found in tomatoes is a strong antioxidant, and has been suggested to function as a protective factor against prostate cancer. Also, there is controversy raised over “Lycopene or tomato extract reduces prostate cancer risk”. Thus, the impact of tomatoes on prostate cancer risk holds no established promise for now.

However, there is a large body of evidence — that a diverse diet rich in fruits and vegetables can reduce the risk of prostate cancer, as well as that of other cancers.

Countless combination of tomatoes with fruits and veggies can serve you a heart healthy and cancer prevention diet. Here I share a very simple one based on my own experience – fresh tomatoes and basil leaves from the homegrown garden.

The dishes you can make:
1. Tomato basil salad
2. Tomato basil pasta
3. Tomato basil soup
4. Tomato basil sauce
5. Tomato basil pasta salad (my favorites — whole wheat pasta, Farfalle pasta)
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7. Add other colorful veggies or healthy ingredients to tomato basil dishes or sandwiches.
You’ve got the idea….

To make it delicious and healthy, certainly mix the dish with such ingredients as olive oil, garlic, or lemon juice, but little or no salt.

Tip: Basil herb is better used fresh in cooked dishes, either as marinate or garnish, or toss — add at the last moment, as cooking dissolves its flavor.

Remember, one nutrient alone won’t help you combat any cancer. The key is to regularly consume a variety of nutrients and antioxidants from natural food sources, as the overall benefits of a fruit-vegetable-rich diet on cancer prevention are validated.

How often do you eat tomatoes? What’s your favorite recipe with tomato? We appreciate it if you share.

Photo credit: by topfer

Delicate Mushrooms Are Strong Supporters for a Healthy Immune System

Do you eat mushrooms? I love them, white button mushroom, Portobello mushroom, fragrant mushrooms (Shiitake in Japanese name) etc. are used in many of our dishes.

Immune function, particularly natural and cell-mediated immune response, is critical to preventing and controlling infection and tumor. Nutritional food is one of strategies to efficiently modulate the immune cell response. Mushrooms have been among foods that possess immune modulating properties.

The most common mushroom in the US is the white button mushroom found in every supermarket and available year round. Studies indicate that they can enhance natural and cell-mediated immune response, and promote efficient defense mechanisms against microbial invasion and tumor development.

Fragrant mushroom has always been one of my favorite ingredients added to our family cuisine – the taste is delicious! That’s why one of my must-packed items from my China trip is dried fragrant mushrooms. They have long been reserved as both a delicacy and medicinal food. Fragrant (or Shiitake) mushroom can strengthen immune system through its component called lentinan, which stimulates the production of T lymphocytes, macrophages, and natural killer cells, as well as interleukins, the biologically active modifiers of inflammation and immunity.
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In short, various strains of mushroom (white button, shiitake, maitake, etc.) have strong immune impact, which contribute to their anti-tumor properties. They are available fresh in many U.S. supermarkets and oriental grocery stores. Plus they are easy to incorporate into your daily diet.

Advice: It’s always safe to clean mushrooms thoroughly and cook them before consuming them, in order to avoid carcinogens or toxic compounds from any pesticides and any pathogens on the surface of raw mushrooms.

Photo credits: by Bura ; by frankenstoen