Food for thought

The experts believe that it is a price we are paying for being a little acquiescent in following the guidelines of hygiene and basic sanitation. Is all this panic or hysteria justifiable? On the contrary,we should make efforts to limit the spread of infection as much and as soon as possible. Practicing hand-washing with a medicated or an antiseptic soap; disinfecting surfaces which are active work areas such as kitchen tops or desks; coughing or sneezing into our arm rather than hand and staying home until fully recovered go a long way in taking preventive steps. It is likely that a weak immune system could make us more susceptible to a virus. If you want some information to help put things in perspective and follow practical advice,medical authorities and lifestyle experts are of the view that a nutritionally well-balanced diet can give our body the best chance of fighting back. “A malnourished person is likely to be more susceptible to infections and for most people,a healthy and nutritionally balanced diet will be an important factor in helping to maintain a healthy immune system.” stresses Dr Nick Phin,head of pandemic flu planning at the Health Protection Agency,UK.

Protein-rich vegetarian and non vegetarian food sources that include meat,chicken,eggs and fish,milk,dairy foods,pulses and legumes,nuts,seeds and soya-based foods all supply vital nourishment for the epithelial cells in these membranes. Three average-sized servings a day of any of these are important to maintain the integrity of these “barrier” tissues. The virus must penetrate these physical barriers to affect the human system. Once it does break through into our system,an army of white blood cells stand up in defense to engulf these viral invaders. Vitamin C with its anti-viral properties appears to be especially important in playing a role in mobilizing the virus -eating macrophage cells.

Since Vitamin C is a water soluble vitamin and cannot be stored in our bodies. We need to ensure its daily supply by the consumption of vitamin C-rich foods. Food sources for the same range from spinach to citrus fruits. Minerals such as zinc and iron are crucial for the formation of these antibodies,with even a mild deficiency being linked to a wide range of defects in immune system functions. The same sources for protein and Vitamin C will furnish the body with zinc and Vitamin C. Stay Hydrated. Hydration boosts the immune system. Drink plenty of water as flu viruses prefer dry environments. Water is also important in hydrating the mucus membranes which are a key component of the immune system. Give yourself an anti-oxidant protection with liberal servings of fruit and vegetables. Moderate regular exercise has been shown to support the immune system and reduce risk of viral infections such as flu. Exercise promotes greater release of macrophage cells,which attack bacteria.

A well-balanced diet,hygienic practices and good sanitary conditions will steer us clear and leave us with a better ability to cope with such infections. Swine flu is curable with early detection and prompt treatment. However,unnecessarily stressing over the fear of swine flu will lead to reduced immune function because the physiological stress response causes the release of hormones which suppress the immune system. It is no coincidence that we are most likely to suffer infections when we are stressed and tired.

The recipe is of a Polish soup which is high on zinc known as Zupa grzybowa in Polish which combines dried,reconstituted mushrooms or fresh mushrooms with barley and sour cream for a satisfying dish.

MUSHROOM BARLEY

Ingredients

* 120 gms mushrooms

* 3 1/2 cups hot water

* 150 ml chicken or vegetable stock

* 1 cup pearl barley

* 2 cups sour cream

* 2 tbsp all-purpose flour

* Salt and pepper

* Sour cream for garnish (optional)

* Chopped parsley for garnish (optional)

Method: Combine mushrooms and hot water in a large,heatproof bowl. Allow it to stand for one hour until very pliable. Lift mushrooms from liquid. Cut mushrooms into large pieces and set aside. Reserve the mushroom soaked water. In a cooking pot,combine stock and chopped mushrooms. Pour reserved soaking liquid into pot. Rinse and drain barley and add to pot. Cover and bring to a boil. Reduce heat and simmer,covered,until barley is tender to the bite,about one hour. In a medium bowl,mix sour cream with flour and temper by whisking in a little hot soup. Pour contents of bowl into hot soup,whisking constantly on medium-high heat until it comes to a boil. Adjust seasonings. Remove from heat and ladle into warm bowls. Garnish with sour cream and parsley,if desired.

(The writer is a city-based food and diet consultant who can be contacted at adda.mehrotra@gmail.com)