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Nutrition: Power Plants

Seven Canadian-grown plants to boost your immune system.

It’s tough enough to maintain a running schedule through the dark, cold days of winter when you’re healthy, let alone when you’re fighting the flu. Flu shots and hand sanitizer may not be enough if you’re lacking the nutrients needed to regulate your immune system. Plants produce a wide variety of chemical metabolites as defence against infection and predators. Humans have evolved to rely on these as nutrients to maintain their own health and, through trial and error, have linked certain plants with lower rates of illness. While Echinacea is commonly thought of as the primary immune boosting plant, there are others to consider – some of which are grown right here in Canada. Focusing on Canadian-grown plants means more reliable quality and a slightly better chance that you’ll out-run the flu this year.

Echinacea

Echinacea is a prairie coneflower that has become the infection-fighting superstar of herbal medicine. Chemicals in the leaves and roots increase the body’s production of white blood cells and antiviral protein messengers. Clinical studies show that using Echinacea counteracts the immune suppression caused by intense physical activity, such as long-distance running. Best used in on-and-off cycles, take Echinacea for a couple of weeks before a race or throughout the cold and flu season. If you’re already sick, begin taking it immediately to possibly shorten your time on the sidelines.

Ginseng

Ginseng is valued for its bitter, human-shaped root that has been clinically shown to prevent colds and increase physical stamina. It is an adaptogen, meaning that it kicks in when you need an increase in resistance to physical or biological stress. Therapeutic chemicals called ginsenosides rev up the production of antibodies and immune system cells to prevent viral infection. For a pre-emptive immune boost, take the dried root or extracts in two to three week cycles, but for no longer than three continuous months without advice from a health care provider.

Grapes

Eat the seeds – they’re good for you. Resveratrol, a nutrient concentrated in grape seeds and skin, is a strong antioxidant that helps combat free-radical damage. Research studies show that it strengthens the membranes of white blood cells and reduces the inflammation from respiratory diseases. Eating whole grapes, red wine and grape leaves can promote a strong immune system over time, but a more immediate boost can be achieved using commercial grape seed extracts -Health Canada recommends about 450 mg per day.

Garlic

Garlic is one health secret runners can’t hide – its therapeutic compounds not only cause bad breath, but give sweat a distinct sulphurous odour. It’s an international super-food that boosts the immune system on multiple levels. Benefits include enhanced antibody and immune cell production, as well as antioxidant and antimicrobial activity. Garlic can be taken in the form of an encapsulated extract or eaten with food. Odour-free forms are available, but they may not be as effective.

Cranberry

Cranberries are packed with antioxidants that help offset the oxidative stress associated with running. Researchers agree that the anthocyanin content prevents bacteria from attaching to membranes in the mouth and digestive tract, while vitamin C increases the production of white blood cells and antibodies. The best way to take cranberry is by drinking 100 per cent juice. It’s too tart to drink straight, but it makes a refreshing drink when diluted.

Goldenseal

Goldenseal enhances the effectiveness of other herbs. When used in combination with Echinacea, it amplifies the production of target-specific antibodies and speeds up recovery from the common cold. Research studies show that multiple chemicals in the roots have antibiotic-like activities that reduce inflammation and kill bacteria. It’s a potent herb, so follow the directions carefully or consult a health care provider.

Elderberry

Elderberry has a long history of use for treating congestion in the lungs and sinuses – symptoms that can throw even the most stubborn runners off pace. Clinical studies using commercial elderberry extracts show that it increases the production of cold and flu antibodies and shortens the recovery period by four days. The berries are powerful antioxidants that have antiviral activity and increase the production of immune system messengers. Commercial extracts or juice can be used to treat, as well as prevent, infection.

Take your pick

Food, herb or commercial extract – it’s a choice that hinges on your current state of health and access to fresh produce. If you just want an additional kick to keep your pace through the flu season, an extract is easiest. But if your goal is long-term health and fuelling your runs in one punch, go for the food options.

RECIPE:

Quinoa Cranberry Muffins with Ginseng

Ingredients

1 ginseng tea bag or 1 tbsp of ground root

2 cups water

1 cup quinoa

1 ¾ cups flour

½ cup brown sugar

2 tsp baking powder

1 tsp cinnamon

1 egg

2 tbsp canola oil

¾ cup skim milk

1 tsp vanilla extract

1 cup whole cranberries

Directions

1.      Preheat oven to 350 F.

2.      Lightly grease and flour a 12-cup muffin pan.

3.      Steep ginseng in boiling water for 5 minutes. Remove the ginseng and transfer the water to a pot. Add quinoa and bring to a boil. Reduce heat to low, cover and simmer for 13 minutes. Let cool.

4.      In a medium bowl, mix flour, sugar, baking powder, cinnamon and 2 cups of cooked quinoa.

5.      In a small bowl, whisk together the egg, oil, milk and vanilla. Add this to the dry ingredients and mix until just combined. Mix in the cranberries and divide batter between 12 muffin cups.

6.      Bake for 25 minutes. Store in a covered container.

Nutritional information (for one muffin)

Calories: 190

Carbohydrates: 35 g

Fat: 4 g

Protein: 5 g

Sodium: 52 mg

Patience Lister is a writer, bioscience researcher and marathoner in Richmond, B.C.

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