Nourishing Val (and the rest of us too)

Dearies, the excellent Miz Liz has tracked down some more nutrition specifics for anyone who wants guidance in helping Val eat really healthfully (or indeed, do so yourself). This info supplements the nutrition info in an earlier post. Val’s old friend Amy also pointed us to the CTCA site (Cancer Treatment Centers of America), which has some good nutrition suggestions.

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Lizabeth says:

Greetings Chefs, Friends, & Family!

Studies have linked a number of foods and nutrients to the strengthening of the immune system & white blood cell count. Experts recommend getting as many vitamins and minerals as possible through food, rather than through supplements, because the body absorbs nutrients from food more effectively. (This can be a daunting task through only food, so some supplements are of course vital). A GOOD balance of:

* vitamin C (citrus fruit, broccoli) NOTE: we need to be mindful of Val not having too much C at once, since thins the blood, also good to separate for better absorption
* vitamin E (nuts, vegetable oils, and whole grains)
* garlic (also a natural antibiotic)
* zinc (beef, turkey, beans, oysters, crab)
* bioflavenoids (fruits and vegetables)
* selenium (chicken, whole grains, tuna, red snapper, lobster, shrimp, garlic, egg yolks, sunflower seeds, brown rice)
* carotenoids (carrots, yams)
* omega-3 fatty acids (nuts, salmon, tuna, mackerel, flaxseed oil)

RICH SOURCES OF ZINC:
Food Source of Zinc Serving Size Zinc (in milligrams)
Oysters 6 medium 76
Zinc-fortified cereals 1 ounce 0-15
Crab 3 ounces 7
Beef 3 ounces 6
Turkey, dark meat 3 ounces 3.8
Beans 1/2 cup 1.2-1.8

*top five foods that give your body the best immunity: beef (we need Val’s approval on the beef source), sweet potatoes, mushrooms, tea and yogurt/cottage cheese!!!
*shitake & maitake mushrooms, SEEDS of–pumpkin, squash, flax, sunflower, sesame (calcium, zinc, iron)
*orange foods, squash, yams, sweet pots, carrots-BETA CAROTENE & Vit. A

and for those of you STILL tuned-in, generally speaking:

Vitamin C: Vitamin C tops the list of immune boosters for many reasons. It is available naturally in many fruits and vegetables. Also, you can buy a vitamin-C-fortified version of just about anything. Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer.

*Reminder: her doctors recommend that Val go easy on the Vitamin C and antioxidants, particularly around chemo time, as they may strengthen her immune system against the work of the chemo.

Vitamin E: Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Vitamin E has been implicated in lowering the risk of cardiovascular disease.

Carotenoids: Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging.

Bioflavonoid: A group of phytonutrients called bioflavonoid aids the immune system by protecting the cells of the body against environmental pollutants. Bioflavonoid protects the cell membranes against the pollutants trying to attach to them. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavonoid needed to help your immune system work in top form.

Zinc: This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies. Zinc supplements have been shown to slow the growth of cancer.

Garlic: This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. Garlic may protect against cancer, though the evidence is controversial.

Selenium: This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables, brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.

Omega-3 fatty acids: The omega 3 fatty acids in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie.

Last but not least, I’ve never been able to pack more nutrients into any one consumed “meal” than into a smoothie. Great way to pump up carbs, protein, vitamins, and needed healthy fat that is generally easy to digest/absorb. I’m tempted to make Val a nut-butter fruit smoothie this week if anyone wants a taste test?

Happy cooking, eating, and nourishing our dearest Valerie!!! This information is good for all of our daily practice, and a wonderful way to bless & feed our favorite cowgal.

Peace & Light,
Liz

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And live long and prosper,

Deborah