Food as Medicine
We are seeing lots of upper respiratory illnesses in our community where we live again. Many people are run-down and it is impacting nutrition. For this we recommend making a smoothie as a “pick-me-up”. If one is allowed to eat all fruits and vegetables, i.e. not allergic or on Coumadin (a blood thinner that changes the rate of blood clotting when you have too much of a particular nutrient), we recommend people do once daily smoothies using Whole Food Plant Based sources for meeting Caloric needs and getting in some good nutrition when not feeling their best.
One of my favorite ingredients is KALE*, along with anti-oxidant rich berries. A recent study in American Journal of Clinical Nutrition study showed in the longest-duration blueberry Randomized Control Trial to date, conducted in 115 adults with Metabolic Syndrome, evidence for the following: (i) 1 cup (150 g) blueberries/d for 6 mo resulted in sustained and clinically relevant improvements in endothelial function, systemic arterial stiffness, and HDL (supposed “good”) cholesterol concentrations (especially in statin nonusers).
*Updated NOTE: The optimal way to get Nutrition from Kale is to CHEW (a la Dr. Esselstyn), however, when people have the upper respiratory symptoms of COVID (or RSV, Flu, etc.) they often have no appetite and with sore throat, do not feel like chewing.
It must be pointed out the “US Highbush Blueberry Council” was a main funder of the above study, although authors declare no relevant conflicts of interest there is potential for bias. They did make disclaimer: “The funders of the study had no role in study design, data collection, data analysis, data interpretation, or writing of the report.” so I will take them at their word. In any event I would add an abundance of other fruits along with ice and frozen Kale, as well as Flax for extra fiber and cardiovascular benefits.
The thing is, especially in those with COVID, the vascular endothelium (blood vessel lining) is under attack and offsetting some damage with a fruit smoothie of this sort is an amazingly easy thing to do. Note that the 138 participants (only 115 completed) were only given “sachets of blueberry powder or placebo”, and I wonder how much more powerful a result might have been obtained by using fresh, whole Blueberries? Nothing engineered compares to Mother Nature. I would for “extra insurance” add other fruits such as pineapple (which has anti-inflammatory benefits), kiwi, and mango.
Lastly, one person recently asked me if they should add protein (PRO) powder to the smoothies? I used to think, and my conventional college course taught me to think, that one needed to consume extra PRO when eating plant-based. Since medical and graduate school, I have been educated by the T. Colin Campbell Plant-Based Nutrition Course and I now know that it’s not the case! This need for adding additional PRO beyond what is in the aforementioned smoothie is a myth.
In a frozen smoothie video I made way back at the beginning of COVID-19 to try to help my family, friends, and patients try to boost their immunity I included “Organic pea PRO” powder in my smoothies, today I no longer do or advise doing this. Excess PRO consumption is linked to increases in Cancer for certain populations, of which the increase of development may be higher in the middle aged.
Whatever your choices or opinions about Nutrition. A fruit and veggie smoothie can offer a great “pick-me-up” and totally simplify your life should you have an illness that leaves you unable to do (or not feel like) cooking. It is important to maintain adequate hydration and this “ice-based” delight meets that challenge!