As the weather turns crisp and the leaves begin to change, it's the perfect time to explore the bounty of immune-supporting superfoods that fall has to offer. Certain plants and fungi packed with antioxidants emerge this time of year to help our bodies withstand seasonal threats like colds and flu. Three superstars that will be starring regularly in my kitchen over the next few months are Maine ginger, turmeric, and shiitake mushrooms. Let's take a deeper look at the powerful health benefits these functional foods provide.
Ginger has a long history of use in traditional Chinese and Ayurvedic medicine to support digestion and calm nausea. But this rhizome, officially known as Zingiber officinale, offers so much more. Modern science has revealed that ginger's pungent taste comes from volatile oils containing compounds like gingerol, shogaol, and zingerone. Gingerol in particular has been shown to suppress coughs and exert strong anti-inflammatory effects. Various studies have found ginger extract as or more effective than ibuprofen at reducing osteoarthritic joint pain. Its anti-inflammatory attributes may also help combat sinus congestion and sore throats.
As an antioxidant powerhouse, ginger protects cells from free radical damage. One recent randomized controlled trial gave 100 mg of ginger extracts to participants daily and found it significantly reduced markers of oxidative stress in just 30 days. Ginger's anti-inflammatory components modulate the immune system, helping explain its traditional usage to relieve cold and flu symptoms. The hot-tasting root contains compounds that stimulate immune cells to rapidly clear invaders from the body. It appears to inhibit viral replication and the symptoms triggered when viruses latch onto cells. No wonder so many cultures turn to ginger tea at the first sign of sniffles!
I like having minced or grated ginger on hand to add interesting aromatics and heat to whatever warm drinks or meals I'm enjoying. Simply mix a teaspoon into golden milk lattes, mushroom broth soup, or stir fried vegetables. Ginger cookies or gingerbread are tasty chilled-fighting treats as well. Be sure to choose plump ginger roots that feel heavy for their size, as these indicate high moisture content. You can peel off the papery skin or leave it on - it's perfectly edible. Either mince or grate ginger as needed and store the rest wrapped in the refrigerator, where it will keep for several weeks.
Now let's explore another powerhouse fall superfood - turmeric. We're all familiar with the bright yellow-orange pigment that stains any surface it touches. But turmeric's active compound curcumin is responsible for its extensive health benefits too. Anti-inflammatory curcumin has been intensely studied the past few decades and shown promising results in reducing cancer risk, supporting brain health, preventing diabetes, and lowering cholesterol levels among many other uses.
As an antioxidant, turmeric helps protect cells from damage inflicted by free radicals and environmental toxins. Studies have found curcumin to be just as effective as some anti-inflammatory medications at reducing joint pain and swelling from arthritis. Research indicates it may help inhibit tumor growth and even destroy some cancer cells. Turmeric also appears to benefit brain function by reducing amyloid plaque formation and supporting nerve cell communication. These attributes make it valuable for preventing cognitive decline.
Because turmeric's benefits come from curcumin's antioxidant activity, it's key to consume this spice regularly and in combinations that enhance absorption. Adding a small amount of black pepper, ginger, or healthy fat from coconut milk or olive oil helps maximize curcumin uptake. I like incorporating ground turmeric into golden lattes, vegetable soups, lentil curries, and cauliflower rice dishes. The mild gold hue and peppery warmth liven up fall meals. Be sure your turmeric is fresh by selecting powder that hasn't lost its bright pigment over time. Store ground turmeric in an airtight container at room temperature for up to 6 months or in the freezer for a year.
No exploration of immunity-enhancing superfoods would be complete without mentioning shiitake mushrooms. Renowned for centuries in Eastern herbalism, these umami-rich fungi contain antioxidants and polysaccharides that nurture the immune system. Studies have isolated two key compounds in shiitakes - lentinan and eritadenine. Lentinan activates immune cells to recognize foreign invaders while eritadenine supports liver detoxification and reducing cholesterol levels.
Regular consumption of shiitake mushrooms has been shown to boost percentages of infection-fighting T-cells, B-cells, interferon, and interleukin-2 in humans. Their antioxidant effects counterbalance oxidative stress placed on immune cells too. Beta-glucans, the primary components of shiitake's polysaccharides, stimulate macrophage activities like engulfing and destroying pathogens. Animal research even indicates shiitake extract slows tumor growth by bolstering natural killer cell response. That all translates to stronger resilience against bacteria, viruses, and chronic diseases.
In the kitchen, shiitake mushrooms deliver a savory meatiness to recipes without actual meat. I love simmering dried shiitakes in mushroom broth or adding fresh ones to grain pilafs, soups, and stir fries. Their flavor deepens with cooking so chopped shiitakes can be added at the start or end of recipes. Look for plump caps with tight gills as a sign of freshness. Store fresh shiitakes in the refrigerator for 3-5 days or dried ones in an airtight container at room temperature for several months. Rehydrate dried shiitakes in hot water for 30 minutes before using.
Through fall and winter, prioritizing superfoods like ginger, turmeric, and shiitake mushrooms gives our immune systems an extra support boost. Including one or more regularly in daily meals makes it easy and pleasurable to reap these nutrition powerhouses' healing benefits. Whether you whip up golden lattes spiced with ginger and turmeric, simmer a restorative shiitake broth, or toss fresh caps into a grain pilaf, the possibilities are endless. This season, keep your wellness topped up by savoring some of nature's hardiest defenders against coughs, sniffles and seasonal stresses. Stay tuned for other immunity heroes emerging from nature's autumnal bounty.
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