Posts Tagged ‘quercetin’

Flu Prevention: Best Foods for Exercisers

Sunday, September 13th, 2009

Health reform, including flu prevention, starts in the kitchen.

One misconception: H1N1 (swine flu) virus is not spread by food. And though there are other reasons you may not want to eat pork, you cannot get swine flu (or influenza A or B) from eating pork or pork products.

You also cannot get it from tap water or from drinking water. Or from flu shots: 5-10 percent of people have mild flu-like symptoms for about 24 hours after a flu shot, but that is not the flu.

What you can do is wash your hands often, for 15-20 seconds, with soap and water or with an alcohol-based hand cleaner until your hands are dry. This is the best and easiest prevention.

H1N1(Swine flu) virus and all other flu is likely spread in the same way: person to person through coughing or sneezing, by other people who have the flu.

The best foods for flu prevention are

*those rich in the flavonoid quercetin (research done in mice, post-exercise, showed stressful exercise increased flu susceptibility, quercetin canceled it out; same thing in research done in cyclists!): apples, onions, broccoli, all high in quercetin…and flavonoids reduce inflammation

*(as a bonus, organic tomatoes have higher quercetin levels than conventionally grown ones!)
*chicken soup (actually reduces mucus and facilitates coughing it up: fantastic ChefMD Sopa Azteca de Pollo to help (disclaimer: it’s mine).

*green tea: high in flavonoids, and anti-viral activity against influenza.

Enjoy! And stay healthy!

John La Puma, MD
www.drjohnlapuma.com

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Flu Foods: What to Eat

Monday, April 27th, 2009

You already know the basics: wash your hands often; use paper not hand towels; throw away used tissues; cover your mouth when you cough or sneeze.

But did you know that some foods can help improve your immunity against flu viruses? Here are the top 3, all backed by the best science:

a. Brewer’s yeast/baker’s yeast, often used as a protein supplement or energy booster. But 500mg of this as the supplement Epicor dramatically reduced flu symptoms in healthy people…like those who are getting swine flu. Try some sprinkled on hot oatmeal—which itself improves immunity– or in a salad.

b. Apples, onions, tea and broccoli, because they’re rich in quercetin. A vitamin-like substance also in capsules, quercetin reduces susceptibility to Influenza Infection following stressful exercise. Toss sliced apples in lemon juice to keep them from rusting.

c. Try North American ginseng: healthy older adults vaccinated against Influenza A who took “Cold-Ex” ginseng daily had half the colds and flu of those who didn’t take it, and had symptoms half as long. Ginseng tea with honey is also an option, but doesn’t deliver a consistent dosage.

d. Try to be at ease. Ok, not a food. But a positive emotional style (vs. depressed, anxious or hostile) predicts resistance to illness after exposure to Influenza A virus.

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