Are you looking to speed up your recovery from illness or fuel your athletic performance? Look no further than the power of plants. Plant foods in the form of fruits, vegetables, beans, lentils, nuts, seeds and whole grains have been helping to lower cholesterol, reduce the risk for cardiovascular disease as well as lower the odds of developing multiple forms of cancer. These high fiber foods have also been linked to improved immune function.
So, what makes plants so special?
Plants are filled with vitamins, minerals, antioxidants and phytochemicals that aid your body in promoting cellular repair, maintaining electrolyte balance, reducing inflammation and inhibiting tumor growth, just to name a few. It is important to know there is no one food that will turn the dial to improved health, but rather eating a variety of plants ensures you are receiving all the vitamins, minerals, and nutrients your body needs.
There is truth to the advice to “eat the colors of the rainbow.” Each color offers nutrients linked to specific health benefits. For example, red fruits and vegetables are high in lycopene and ellagic acid, help fight cancer, reduce rates of diabetes and heart disease and improve skin quality.
So, what does the research say about the power of plants to aid in recovery from illness and injury?
Plenty of evidence shows plants coming to the rescue:
Kiwis
Most people think of oranges when thinking of foods high in Vitamin C, but there are numerous fruits and vegetables that offer more, such as kiwis. One medium sized kiwi has 71% of your total recommended daily intake.
Does this plant superstar help reduce symptoms of the common cold? In a study published in the British Journal of Nutrition, a group of patients, 65+, were randomized into two groups: one ate two bananas per day and the other ate four golden kiwi per day for one month. The two groups then had a one month wash out period and then switched.
Which group experienced fewer symptoms? Those who ate kiwis had symptoms that were less severe and were of shorter duration; 1-2 days vs 5 days in the banana group.
The researchers, then performed the same test in a group of preschoolers, and the results were even more impressive. Not only did the kiwi group experience less duration of symptoms, but the younger kiwi group lowered their odds of developing a cold by 45%.
Berries
While yummy and a fan favorite in our house, berries pack a big punch in terms of boosting your immune function and promoting recovery from injury. In a study published in Applied Physiology, Nutrition, Metabolism, endurance runners were asked to eat about 1.5 cups of blueberries daily for six weeks. The subjects were then given an additional 2.5 cups one hour prior to the 2.5 hour run to see if blueberries were effective in reducing oxidative stress and inflammation. Not only did the blueberries show a reduction in stress, but surprisingly the runners doubled their levels of natural killer cells, a member of the immune system team that acts to kill cells infected with a virus or cancer. Normally after such long periods of exercise, these cells drop by half, highlighting the super power of blueberries.
Green, leafy vegetables
Consuming regular intake of green, leafy veggies has long been a recommendation for good health as they are high in Vitamins A, K, folate, iron and calcium. In a study published in the Journal of Sports Medicine and Physical Fitness, these green heroes have also been found to aid in recovery. In the study, a group of marathon runners were given spinach daily for two weeks prior to running a marathon. It was found that those runners who ate the spinach had less oxidative stress and significantly less muscle damage (greater than 50% less) in the days after the race as compared to the non-spinach group. The reduction in muscle damage indicates faster recovery time and a quicker return to training.
The beauty of embracing plants as our pals in our quest to optimize our best health, is that we do not have to get caught in the minutia of ensuring we have consumed enough Vitamin C, D, E, K, folic acid and iron but rather simply focus our attention on increasing the color diversity on our plates. “Eating the rainbow” ensures we are harnessing the healing power of plants by fueling our bodies with the micronutrients it needs. So, let’s head to the produce aisle of the grocery store and fill our baskets with goodness.
So, what’s the big picture for healthful living?
About Kelly Pflaum, FNP-C
Kelly Pflaum is a Nurse Practitioner, board certified through the American College of Lifestyle Medicine. She works in WakeMed’s Mobile Wellness Services, which allows WakeMed to bring onsite clinic services, medical physical exams and other clinical health services, directly to the worksite.
Our comprehensive menu of services combined with our flexibility and expertise allow us to partner with organizations of various sizes and diverse health care needs. Contact us at 919-350-2888 or krobins@wakemed.org to find out how WakeMed’s Mobile Wellness team can improve access to care for your employees with convenient, high-quality onsite health care.
As for healthful living, if Kelly were to suggest a dish to incorporate the rainbow, she’d recommend a smoothie because you can put so many nutritious things in one cup, start your day off right and drink it while on the way to work.
Resources:
Vegan Nutrition for Athletes (pcrm.org)
American College of Lifestyle Medicine_Optimize Effective Immune Responses to Infection
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