 With cold and flu season in full swing, it is important to incorporate foods with nutrients that may provide benefits for immune support. The foods listed below are important year-round and are especially timely during the winter months.
CITRUS FRUITS Fruits such as oranges, grapefruits, lemons, and limes contain vitamin C and flavonoids. Both of these protective plant components target compounds in the body called free-radicals, which can damage our cells and make us more susceptible to viral infections such as the flu or COVID-19. Citrus fruits reach their peak season during the fall and winter months, making them a great option during cold and flu season. Try this recipe: Citrus Salad GARLIC Garlic contains alliin, which forms compounds in the body that can protect against free radical damage. Due to this, garlic is currently being studied for its potential to protect against viral infections. Though research is not yet conclusive, garlic is a flavorful addition to soups, stews, and other warm dishes during the winter months. Pro tip: crush or chop garlic instead of adding it whole when cooking. This may help generate some of the protective components found in garlic. (Eating garlic raw is another option.) Try this recipe: Garlic Mushroom Stir Fry MUSHROOMS Mushrooms contain selenium, which plays a key role in the body’s response to infection. One serving of mushrooms (½ cup cooked) provides over 10% of the recommended daily intake of the mineral. Research suggests that getting enough selenium can help fight viruses from replicating in the body. Try this recipe: Stuffed Mushrooms REFERENCES: Barchielli G, Capperucci A, Tanini D. The role of selenium in pathologies: an updated review. Antioxidants. 2022;11(2):251. Damle VG, Wu K, Arouri DJ, Schirhagl R. Detecting free radicals post viral infections. Free Radical Biology and Medicine. 2022;191:8-23. Garlic and Organosulfur Compounds. Linus Pauling Institute. Updated September 2016. Accessed October 2024. Guillin OM, Vindry C, Ohlmann T, Chavatte L. Selenium, selenoproteins and viral infection. Nutrients. 2019;11(9). Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. The Cochrane Database of Systematic Reviews. 2013;2013(1):CD000980. Liu W, Zheng W, Cheng L, et al. Citrus fruits are rich in flavonoids for immunoregulation and potential targeting ACE2. Nat Prod Bioprospect. 2022;12(1):4. Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy Reviews. 2010;4(8):118. Mitra S, Paul S, Roy S, et al. Exploring the immune-boosting functions of vitamins and minerals as nutritional food bioactive compounds: a comprehensive review. Molecules. 2022;27(2). Mushrooms, White, Stir-fried. U.S. Department of Agriculture: FoodData Central. Accessed October 2024. Panche AN, Diwan AD, Chandra SR. Flavonoids: an overview. Journal of Nutritional Science. 2016;5:e47. Rouf R, Uddin SJ, Sarker DK, et al. Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data. Trends Food Sci Technol. 2020;104. Vishwakarma S, Panigrahi C, Barua S, Sahoo M, Mandliya S. Food nutrients as inherent sources of immunomodulation during COVID-19 pandemic. Lebensm Wiss Technol. 2022;158:113154. By Eva Pellerin, MS MGH Dietetic Intern
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 Fall is finally here, and so is pumpkin season! From pumpkin-spiced lattes to pumpkin pie, this ingredient finds its way into many of our favorite foods.
Not only is pumpkin delicious and versatile, but it also provides various health benefits. This winter squash supports vision, boosts immune function, and promotes healthy digestion. Pumpkin is a great source of both vitamin A and fiber. Vitamin A is a fat-soluble vitamin that plays an important role supporting eye health and immune function. Fiber is a type of carbohydrate found in plant sources that helps you feel full, improves digestion, and maintains blood sugar levels. Even adding a small amount of pumpkin can offer benefits. ¼ cup of canned pumpkin puree provides over half of your recommended daily goal of vitamin A plus 2 grams of fiber. There are many ways to incorporate pumpkin into your diet. Try some of these creative recipes to add sweetness to your meals and boost your vitamin A and fiber intake. REFERENCES: Calcium I of M (US) C to RDRI for VD and, Ross AC, Taylor CL, Yaktine AL, Valle HBD. Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins. 2011. Accessed September 20, 2024. FoodData Central. Accessed September 20, 2024. Ioniță-Mîndrican CB, Ziani K, Mititelu M, Oprea E, Neacșu SM, Moroșan E, Dumitrescu DE, Roșca AC, Drăgănescu D, Negrei C. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022; 14(13):2641. Office of Dietary Supplements - Vitamin A and Carotenoids. Accessed September 20, 2024. By Peyton Walker, MS MGH Dietetic Intern  Research has shown that plant-based diets can help reduce the risk of diseases such as diabetes and heart disease. A plant-based diet does not mean you have to be vegetarian or vegan. It means choosing more fruits, vegetables, grains, nuts, seeds and beans in your diet instead of foods from animals (like red meat and poultry).
Plants contain fiber (fruits and vegetables), healthy fats (avocados, nuts and seeds), proteins and carbohydrates (beans, lentils, quinoa, tofu, chickpeas, veggie burgers, nuts and seeds) which can help manage blood sugar, cholesterol, blood pressure and weight. Studies have also shown that consuming more plant than animal proteins is beneficial for the environment. Raising animals for food typically requires more land, water and fuel to produce the amount of meat expected from the population. This usage contributes to the emission of greenhouse gasses (e.g. methane from cow manure) and this negatively affects the climate by raising the temperature of the earth. What can you do to help the environment and your health? Incorporate more plants into your diet. Cut down on your portion of meat and add more produce to your meals. Here are some tips to get started: START WITH A PLANT-BASED BREAKFAST:
REDUCE THE MEAT IN CLASSIC DISHES:
Tip: frozen vegetables (and fruit) contain just as many vitamins and minerals as fresh ones. Also, frozen can often be less expensive than fresh produce. USE MEALS THAT NATURALLY FEATURE BEANS:
REFERENCES: Bačėninaitė D, Džermeikaitė K, Antanaitis R. Global warming and dairy cattle: how to control and reduce methane emission. Animals (Basel). 2022;12(19):2687. Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015; 63(3):957-62. Jain R, Goomer S. Nutritional and health benefits of plant proteins: a review. Plant Archives. 2020; 20:160-162. Kahleova, H, Fleeman, R, Hiozkova, A et al. A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein. Nutr Diabetes. 2018; 8(1): 58. Sabaté J, Sranacharoenpong K, Harwatt H, Wien M, Soret S. The environmental cost of protein food choices. Public Health Nutrition. 2015;18(11):2067-2073. Stehfest, E, Bouwman, L, van Vuuren, DP et al. Climate benefits of changing diet. Climatic Change. 2009; 95: 83–102. By Celine Delaronde, MS MGH Dietetic Intern  According to the CDC, only 10% of adults in the US are consuming adequate vegetables and only 12% are consuming adequate fruits. Shopping at a farmers market is a great way to get fresh tasting produce and mix up your fruit and vegetable routine.
Why Eat Seasonally? One of the best things about getting produce from the farmers market is the great taste. There is nothing like the taste of a crisp apple in the fall. Beyond the flavor, shopping at a farmers market is a great way to engage with your community and try new foods. Research shows affordability of fruits and vegetables can be a barrier to eating them regularly. If you are worried about the cost of foods at a farmers market, remember that you can use SNAP benefits there. The Healthy Incentives Program (HIP) even gives you cash back on your EBT card if you purchase produce. You may also be eligible for the farmers market coupon program in Boston. What is in Season in New England During Early Fall?
There are many health benefits of consuming fruits and vegetables. They are loaded with vitamins, minerals, and other antioxidants. For example, pumpkins contain vitamin C, copper, fiber, and beta-carotene. Beta-carotene is part of the carotenoid family, a group of antioxidants that may offer protection for your heart. Pumpkins can be delicious in both sweet and savory recipes. Try a savory pumpkin stuffed with your favorite vegetables, rice, and cheese if you want something hearty and savory. Follow along with this recipe here. REFERENCES: Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. Morbidity and Mortality Weekly Report. 2022; 71:1–9. Miller V, Yusuf S, Chow CK, Mente A. et al. Availability, Affordability, and Consumption of Fruits and Vegetables in 18 Countries Across Income Levels: Findings from the Prospective Urban Rural Epidemiology (PURE) Study. Lancet Glob Health. 2016; 4(10): e695-703. Xavier AA, Pérez-Gálvez A. Carotenoids as a Source of Antioxidants in the Diet. Subcell Biochem. 2016; 79:359-75. By Abigail Harrison, MS MGH Dietetic Intern  Magnesium, the fourth most abundant mineral in the body, can be found naturally in foods and is crucial to a variety of bodily functions.
Why is magnesium important? The mineral plays a key role in bone mineralization and vitamin D synthesis, making adequate amounts of magnesium vital to building and maintaining healthy bones. It is also involved in energy production and regulation of blood sugar. Lastly, magnesium is critical to muscle and nerve function, acting as an electric conductor to contract muscles and help keep the heart beating steadily. What happens if you don't get enough? Magnesium deficiency can result if your diet is too low in magnesium-rich foods. Other factors that influence magnesium intake include how food is grown and processed. Digestive disorders and chronic diseases, like diabetes, can also increase deficiency risk. Early signs of deficiency can include fatigue, loss of appetite, muscle spasms, nausea, and weakness. If the deficiency is left untreated, more severe symptoms, like abnormal heart rhythms and seizures, can occur. Here are some tips to boost your intake: Magnesium is found in a wide variety of plants. To increase your intake, aim to include a handful (about ¼ cup) of nuts or seeds per day. Switching from refined grains (like pasta) to whole grains (like quinoa) helps too. Try to eat leafy greens as often as you can and consider adding beans to salads. Some of our favorite magnesium-containing foods are:
RESOURCES: 25 Magnesium-Rich Foods You Should Be Eating. Cleveland Clinic. Published March 2023. Accessed June 2023. Magnesium. The Nutrition Source: Harvard T.H. Chan School of Public Health. Last Reviewed March 2023. Accessed June 2023. Magnesium: Fact Sheet for Health Professionals. National Institutes of Health: Office of Dietary Supplements. Last Updated June 2022. Accessed June 2023. Razzaque MS. Magnesium: Are We Consuming Enough?. Nutrients. 2018;10(12):1863. Signs You May Have a Magnesium Deficiency Cleveland Clinic. Published October 2022. Accessed June 2023. Volpe SL. Magnesium in Disease Prevention and Overall Health. Advances in Nutrition. 2013;4(3):378S-83S. By Isabel Balady MGH Dietetic Intern  Fall is the perfect time to enjoy apples, though their health benefits can be experienced throughout the year. Apples are source of fiber and contain protective plant compounds like quercetin and pectin.
Quercetin may help control blood sugar and eating foods containing this compound has been associated with decreased diabetes risk. It may also offer protection for your heart. Pectin may help to lower cholesterol though more research is needed. Try adding more apples into your cooking this fall:
Not a fan of apples? Quercetin can also be found in:
REFERENCES: Boyer J and RH Liu. Apple phytochemicals and their health benefits. Nutrition Journal. 2004; 3:5. Brouns F, et al. Cholesterol lowering properties of different pectin types in mildly hypercholesterolemic men and women. European Journal of Clinical Nutrition. 2012; 66: 591-599. Dabeek, WM and MV Marra. Dietary quercetin and kaempferol: bioavailability and potential cardiovascular-related bioactivity in humans. Nutrients. 2019; 11(10):2288. Dhanya R. Quercetin for managing type 2 diabetes and its complications, an insight into multitarget therapy. Biomedicine & Pharmacotherapy. 2022;146:112560. Gerhauser C. Cancer chemopreventive potential of apples, apple juice, and apple components. Planta Medica. 2008;74(13):1608-1624. Koutsos A, Tuohy KM, Lovegrove JA. Apples and cardiovascular health--is the gut microbiota a core consideration?. Nutrients. 2015;7(6):3959-3998. Wojdyło A, Oszmiański J, Laskowski P. Polyphenolic compounds and antioxidant activity of new and old apple varieties. Journal of Agricultural and Food Chemistry. 2008;56(15):6520-6530. Yao Z, Gu Y, Zhang Q, et al. Estimated daily quercetin intake and association with the prevalence of type 2 diabetes mellitus in Chinese adults. European Journal of Nutrition. 2019;58(2):819-830. Yi H, Peng H, Wu X, et al. The therapeutic effects and mechanisms of quercetin on metabolic diseases: Pharmacological Data and clinical evidence. Oxidative Medicine and Cellular Longevity. 2021; 6678662. By Ummu D Erliana, PhD, CLC, MGH Dietetic Intern There’s no denying it - pumpkin season is back! These days you can find pumpkin in everything from ice cream to alfredo sauce. But do these pumpkin options offer any benefit to our health? It depends. Pumpkin, a type of winter squash, has an impressive nutrient profile, with benefits ranging from skin and eye health to immune support and heart benefits. A 1-cup serving of pumpkin contributes several key nutrients:
When evaluating festive fall foods, look for pumpkin as one of the first few ingredients listed on a food label. (Sadly, pumpkin ice cream usually has more cream and sugar than pumpkin.) Or try this creamy pasta fettuccini as a comforting way to celebrate the health benefits of pumpkin. REFERENCES: Pumpkin, cooked, boiled, drained, without salt. Cronometer. 2021. Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019;11(5):1155. Vitamin A: Fact Sheet for Consumers. National Institutes of Health: Office of Dietary Supplements. 2021. Young AJ and Lowe GL. Carotenoids-Antioxidant Properties. Antioxidants. 2018;7(2):28. By Deanna Nappi, MS, MGH Dietetic Intern  Nuts are a fantastic source of healthy fats, vitamins, and minerals. There’s a variety out there and each type offers slightly different nutrients, so aim to eat an assortment.
A little goes a long way: 1 ounce (roughly one handful) of …
References: FoodData Central. USDA: Agricultural Research Service. Accessed January 2021. Nutrition Facts Labeling Requirements. FDA. Accessed January 2021. Omega-3 Fatty Acids. NIH: Office of Dietary Supplements. Updated October 1, 2020. Accessed January 2021. Vitamin and Mineral Supplement Fact Sheets. NIH: Office of Dietary Supplements. Accessed January 2021. By Rebecca Joy Thompson, MGH Dietetic Intern  Fruit is full of vitamins, minerals, and heart-healthy fiber. There is concern that frozen fruit is of lower quality and not as nutritious as fresh. Worry not: studies have found frozen fruit can actually have more vitamins, like immune-supportive vitamin C.
When fruit is frozen soon after it's picked, it helps preserve nutrients. More benefits: frozen fruit can be cheaper and more convenient. It comes pre-washed, prepped, and can stay in your freezer for months. Only about 10% of American adults eat the recommended 11/2 to 2 cups of fruit a day, so grab an extra bag of fruit next time you're in the frozen food aisle. Start enjoying more frozen fruit by:
REFERENCES: Boeing H, et al. Critical review: vegetables and fruit in the prevention of chronic diseases. European Journal of Nutrition. 2012; 51(6): 637-663. Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. Journal of Agricultural and Food Chemistry. 2015; 63(3): 957-962. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics. 2015; 115(11): 1861-1870. Popova A. Comparison of vitamin C content of commercially available fresh fruits. Asian Food Science Journal. 2019; 13(2): 1-6. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans 2015–2020 8th Edition. Accessed December 30, 2020. By Katherine Mitchell, MGH Dietetic Intern  Research shows plant-based diets containing vegetables, whole grains, fruits, nuts, seeds, soy, and beans are beneficial for your heart and weight. But you don’t need to go vegan to reap the rewards. The key: eating plants most of the time, over time.
Making the switch to a plant-powered diet is a lifestyle. Start on a festive note with these comfort food swaps:
Creamy, slightly sweet, and a source of protein and heart-healthy omega-3 fats, soy milk makes an excellent dairy alternative. Instead of leaning on heavy cream in rich drinks, like eggnog, try swapping in soy milk. Use this recipe for inspiration or look for soynog at the grocery store.
You can find pre-baked tofu in most grocery stores to reduce prep time. Add baked tofu to these protein-packed, portion-controlled pot pies.
Say what? A fiber-containing fruit with a neutral flavor and meaty texture that shreds like pulled meat? Yup. With the right amount of moisture and seasoning, jackfruit can make for an excellent plant-based swap for shredded beef, pork, or chicken. Rinse, drain, shred and season one 20-ounce can for your next taco night or check out this recipe. REFERENCES: Medawar E, Huhn S, Villringer A, Veronica Witte A. The effects of plant-based diets on the body and the brain: a systematic review. Translational Psychiatry. 2019; 12;9(1): 226. Sofi F, Macchi C, Abbate R, Gensini GF, Casini A. Mediterranean diet and health status: an updated meta-analysis and a proposal for a literature-based adherence score. Public Health Nutrition. 2014; 17(12): 769-82. Turner-McGrievy G, Harris M. Key elements of plant-based diets associated with reduced risk of metabolic syndrome. Current Diabetes Reports. 2014;14(9):524. Yokoyama Y, Levin SM, Barnard ND. Association between plant-based diets and plasma lipids: a systematic review and meta-analysis. Nutrition Reviews. 2017; 75(9): 683-698. By Ayten Salahi, MS, MGH Dietetic Intern |
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