Healthy Foods for Fall by Cynthia Soto, L.Ac
Fall is my favorite time of the year – the way the leaves change color, the smell of the trees as the rains return, and all the delicious foods that fill the farmers’ markets and grocery stores. Fall is also a time when I see a lot of people with sore throats, runny noses and coughs come into the clinic. In addition to getting acupuncture to boost immunity and fight cold and flu symptoms, the foods we eat can also help support our immune systems during this time of transition from the hot, long days of summer to the shorter, windy days of Fall.
Chinese Medical Theory and the Immune System
In Chinese medical theory, there are 5 elements: Wood, Fire, Earth, Metal and Water. Each element corresponds to an organ (or a pair of organs) in the body. Fall is the time of the Metal element, which corresponds to the lungs. Traditionally, humans used metals to fashion tools. These tools could be used for many things: for defense, or to harvest the crops that ripened in the fall. In Chinese Medical theory, the lungs also do these two functions. They are an important part of our immune system, defending us against infectious diseases. They are also the organs of respiration; they harvest oxygen from fresh clean air (which is essential to our survival) as well as let go of carbon dioxide, a waste product of metabolism. This reminds me of the way trees let go of their leaves when the growing season of summer gives way to the harvest time of Fall.
How can what I eat effect my lungs?
Certain foods are particularly beneficial to the health of the lungs. Here are two of my favorites.
Pears ripen in the fall, teaching us a lesson of nature: when something is in season, it is the right time to eat it! The juiciness of a ripe pear is medicinal: this moisture helps lubricate the lungs and protects them from dryness (dryness can lead to a dry cough, dry skin and a tendency to catch colds). In addition, pears help clear heat and mucus, and energize the digestive system. Since pears are a good source of fiber (specifically pectin), they also help move the bowels and support the body’s natural detoxification system. Pectin also reduces serum cholesterol and cleanses the body of environmental and radioactive toxins. Lastly, pears are also a source of potassium, boron, phosphorus and vitamin A.
Almonds help the lungs with their tireless cycle of bringing fresh air into our bodies and releasing carbon dioxide by helping to transform phlegm and move the energy in the lungs. Thus they can help relieve a tight, stuffy chest and ease a dry cough (but not a productive one). Just like pears, almonds have a sweet flavor that supports the digestive system, as well as natural oils that lubricate the intestines and ease constipation, thus supporting our body’s natural detoxification system. Almonds also support the nervous system, lower cholesterol, ease kidney stones and gall stones, and according to Ayurvedic medicine can strengthen the bones, nerves & the reproductive system. No wonder they are considered to be one of the most medicinal of all nuts! Almonds contain 72% fat and are a source of vitamin E, manganese, magnesium and riboflavin.
Another way the foods we eat can benefit our lungs (and thus our immune systems) goes back to the Five Element Theory. In this theory, each element gives birth to another in a never ending cycle. Earth is the mother of Metal in this generating cycle, much in the way that soil provides different minerals and metals in all the different lands of our world. The Earth element corresponds to the Spleen, the organ in Chinese medical theory that most correlates to our digestive system. By supporting the Spleen by eating fresh, whole, easily digested foods, we can give the Earth element enough nutrients to support the Metal element, the lungs and our immune system.
One of my favorite breakfast recipes brings together all these ideas: foods that directly support the lungs and foods that are nutritious and easy to digest. This one comes from Three Bowl Cookbook by David Scott & Tom Pappas.
Quinoa with Pears and Feta Cheese
Ingredients
1 cup quinoa
2 cups water
½ teaspoon salt
3 ripe pears, peeled, cored and chopped
¼ cup sliced almonds
4 ounces feta cheese, crumbled
2 tablespoons olive oil
1 tablespoon fresh, snipped chives
1) Rinse the quinoa thoroughly in a strainer and drain
2) Heat the quinoa in a heavy-based skillet, stirring constantly until the grains begin to separate and begin to brown. This helps remove the bitter taste quinoa can have, and gives it a nice nuttiness instead.
3) Add the water and salt and bring to a boil, then reduce the heat and simmer for 15 minutes until all the liquid is absorbed.
4) Transfer to a bowl and toss with the pears, almonds and feta cheese.
5) Drizzle with the olive oil and top with the fresh chives to serve, or do as a friend of mine prefers and drizzle with honey.
6) Enjoy!
Bibliography
Pitchford, Paul. Healing with Whole Foods. North Atlantic Books, 2003.
Leggert, Daverick. Healing Ourselves. Merdian Press, 1994.
Wood, Rebecca and Markel, Peggy. The New Whole Foods Encyclopedia. Penguin, 2010.
Scott, David and Pappas, Tom. Three Bowl Cookbook. Tuttle Publishing, 2000.
