Keep Calm and Wash Your Hands....Then Make Soup

With all the paper towels, soap and hand-sanitizer flying off the shelves, it leaves one to wonder... "What were people doing with their hand hygiene before COVID19?"

​I am glad this public health message has gotten out....washing hands really does make a difference! Next step - let's also get back to basics with dietary measures you can be taking to stay well.

It might be as easy as a bowl of soup - see recipe below.

But first, some information on nutrients for immune function. 

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What are basic Nutrients for Immune Function?

​Nutrients that are fundamental to immunity include Protein, Vitamin A, Vitamin C, Vitamin E, Zinc and Polyphenols. A strong immune system requires healthy eating habits all year round. In fact, a quick burst of Vitamin C does not provide protection against catching a seasonal cold. Focusing on nutrient-rich foods and healthy lifestyle behaviors can help you and children in your care stay a step ahead of germs all year round.

Dietary Sources of Nutrients: 

Protein

• What it Does: builds muscles, helps protect the body against foreign particles such as viruses and bacteria, provides structure and support to cells
• Dietary Sources: seafood, lean meat, poultry, eggs, beans and peas, soy products and nuts and seeds
• Considerations: Older adults often tend to decrease their protein intake just at the time when immunity becomes more of a concern. Some easy to prepare and chew proteins include canned fish, nut butters and eggs. ​

Vitamin A

• What it Does: helps regulate the immune system and protects from infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy
• Dietary Sources: Sweet potatoes, carrots, kale, spinach, red bell peppers, apricots, eggs or Vitamin A fortified foods such as milk and cereal
• Considerations: Vitamin A is a fat-soluble vitamin, meaning it is better absorbed in the presence of some fat. Thus, dressing on salad or veggies tossed in oil prior to roasting make great pairings for improved absorption.   ​

Vitamin C

• What it Does: improves the absorption of non-heme iron from plant-based foods, stimulates the production and function of white blood cells and protects the body from oxidative damage
• Dietary Sources: citrus fruits such as oranges, grapefruit, and tangerines; red bell peppers, papaya, strawberries, tomato juice, and broccoli or foods fortified with Vitamin C, such as some cereals
• Considerations: Vitamin C is both water soluble and heat sensitive, so try to avoid over-cooking your foods and avoid cooking submerged in water. Boiling tends to reduce Vitamin C the most, so choose steaming or a dry heat method, such as a light saute or roasting. ​

Vitamin E

• What it Does: has antioxidant and anti-inflammatory actions, improves immune function and normalizes blood clotting
• Dietary Sources: sunflower seeds, almonds, hazelnuts, peanuts, avocado, fish and seafood, kiwi, broccoli and dark leafy vegetables
• Considerations: Naturally occurring Vitamin E is actually a mix of 8 different chemical forms. Get this nutrient from foods, as supplements tend to have only one type of Vit E and are often in higher amounts than the recommended dietary intake. Also, research on Vit E supplementation has shown some potential adverse health outcomes. ​ ​​

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Zinc

• What it Does: helps the immune system to work properly and plays a role in cell division, cell growth and wound healing
• Dietary Sources: lean meat, poultry, seafood (especially oysters, crab and lobster), milk, whole grain products, beans (garbanzo), seeds (pumpkin seeds) and nuts (cashews, almonds) 
• Considerations: About 35-45% of older Americans (60 yrs and older) have inadequate intake of Zinc. This may be related to lower protein intake as mentioned above. Unfortunately, symptoms of zinc deficiency can be loss of appetite and mental lethargy, resulting in further decline in dietary intake. ​

Polyphenols 

• What it Does: antioxidant properties, boosts signalling pathways in immune response and helps with gut health (often our first line of defense against pathogens)  
• Dietary Sources: dark chocolate, berries, grapes, cherries, plums, nuts, green tea, herbs and spices (clove, cumin, cinnamon, ginger)
• Considerations: Polyphenols have gotten some recent press through their presence in red wine. However, the immune suppressant effects of alcohol counter the benefits of the immune-boosting polyphenols we are going for.

The following recipe was created by our intern, Sada Ijaz, last Autumn for a Childcare Provider Workshop to promote healthful intake of the providers and of the kiddos they care for. It is packed full of nutrients, as well as providing hydration. Enjoy the warmth and coziness of this self-care soup.   
​Happy Hand Washing  ~ Megan, RDN    

Back-To-Basics Vegetable Soup

Ingredients:

• 2 Tbsp olive oil (Vitamin E)
• 1 cup yellow onion, chopped (polyphenols)
• 1 ½ cups carrots, chopped (Vitamin A)
• 1/ ½ cups celery, chopped (Vit A & C)
• 4 cloves garlic, minced (polyphenols) 
• 2 Tbsp ginger, minced (polyphenols) 
• Salt & Pepper to taste
• 1 1/2 tsp whole fennel seeds (polyphenols)
• 1 Tbsp cumin powder (polyphenols) 
• 1 1/2 tsp turmeric powder (polyphenols) 
• 1 can(15 oz) white beans, rinse & drain (protein and zinc)
• 3 cups butternut squash, cubed (Vit A, C & E)
• 4 cups kale, chopped (1 bunch) (Vit A & C) 
• 4 cups low sodium broth
• 4 cups water

Directions:
Heat the oil in a large pot and sauté oil, onion, carrots, celery for 7-8 minutes. Add garlic, ginger, fennel seeds, cumin powder, turmeric powder, salt, and pepper. Puree beans until smooth and stir into the veggie mixture. Add in squash, kale, broth, and water. Bring to boil, cover and simmer for 30-35 minutes, until squash is tender. Serve warm with toppings of your choice. 
 
Toppings (Optional)
Avocado slices (Vitamin E) 
6 ounces low-fat Greek yogurt (protein and zinc)
½ cup chopped fresh chives (polyphenols)
Sprinkle of nuts (protein, zinc, Vitamin E)

​Makes about 8 cups.
​Nutrition per cup: 222 calories, 4.5g fat, 10g protein, 36g carbohydrates, 10g fiber, 480mg sodium