An Apple A Day Will It Really Keep The Doctor Away? , Experts Say, Some Foods Can Keep You Healthy

In our busy world, where people are loathe to take time off from work for a common cold or the flu, relief can be found in pill and liquid form in every drug store and supermarket.

Or, you could stroll over to the produce department and load up on foods that have the power to heal. Because an apple a day just might keep the doctor away.

Yes, this and other Mother-knows-best cliches (warm milk before bedtime, or ginger ale to settle upset stomachs) actually have renewed clout these days.

“Those common-sense remedies have stood the test of time. They made sense then and they make sense now,” said Letitia Watrous, a Spokane naturopath.

As alternative approaches to staying healthy slowly seep into the mainstream consciousness - remember, few people had heard of the immune-boosting herb echinacea five years ago - recognizing food’s curative powers seems to be gaining ground.

“A growing number of Americans are trying to achieve a healthful diet, looking at foods as an alternative means of avoiding sickness,” said Bill Misner, a Spokane-based holistic nutrition consultant. “You should really incorporate more fruits and vegetables into your daily diet rather than waiting until you get sick.”

Of course, using foods medicinally is an ancient practice that predates modern medicine’s pharmaceutical approach.

Romans chronicled the protective properties of cabbage and their belief that eating pumpkin seeds encouraged prostate health. Citrus fruits were used to treat scurvy, a common affliction among sailors centuries ago.

Fennel was used as a curative for everything from stomach upset to gout by cultures as far-flung as ancient Greece and modern China, according to “Healing Foods,” by Miriam Polunin (DK Publishing, 1997).

In recent years, oatmeal, garlic and soy foods have been touted for their preventive powers, but your pantry is probably filled with many others.

“Healing Foods” lists 50 foods with “outstanding benefits in safeguarding your health.” Among them are such unlikely suspects as sunflower seeds (said to lower risk of heart disease and provide an antioxidant defense against cancer), yogurt (for support of the immune system and prevention of urinary tract and yeast infections), tea (thought to combat flu virus, prevent tooth decay and reduce the risk of cancer) and bananas (a great source of potassium, they may aid sleep and improve your mood).

Misner said one of the best ways to bolster your immune system is eating more raw foods.

“There has been some concern among nutritionists that even using the five-a-day rule (five servings of fruits and vegetables) might not be enough,” he said. “Cultures that live longer and have a better quality of life tend to have more raw foods in their diets.”

While entire books are dedicated to garlic’s healing powers, experts agree it’s most therapeutic when eaten raw.

“Once you cook garlic, you change the chemistry of it and alter its ability to be absorbed,” Misner said. “That reduces its potency.”

While whole, organic foods are essential, Watrous said, it’s also important to eat seasonally.

“Your body interacts with the environment, acclimating to the changes in the season,” she said. “So, you want to eat warming, nourishing foods in the winter and cooler foods in the summer.

“Even with the year-round supply of produce, you shouldn’t eat watermelon in the middle of winter because it will force your system to shift gears.”

While down and out with the flu, Watrous recommends either fasting or eating bland foods such as soups, cooked cereals and potatoes.

“You want something warming and nourishing and easy to digest, so your body can utilize the nutrition better,” she said.

When fighting a cold, Misner suggests drinking plenty of fresh juices, both fruit and vegetable.

“The high amounts of carotenes in carrot juice are also effective as an anti-cancer measure,” he said.

The curative power of chicken soup is still being debated, but you can give your bowl a boost by adding the spice turmeric (said to enhance the immune system) or some grated ginger, which stimulates circulation.

Just gobbling Vitamin C supplements might not be enough to extinguish a cold. But eating foods rich in bioflavinoids (citrus fruit, grapes, peppers and black currants) helps increase its power because they enhance the body’s ability to absorb Vitamin C.

They also have antibacterial properties and lower cholesterol, according to “Prescription for Nutritional Healing,” by Dr. James F. Balch and Phyllis A. Balch (Avery Publishing Group, 1993).

Other edible solutions to health problems culled from the book include the following suggestions:

If you’re looking to improve your memory, eat more whole grains, tofu and black walnuts.

Eating almonds, cherries, pineapple and watercress helps prevent migraine headaches.

Along with high-fiber foods such as oatmeal, eat cancer-fighting foods such as raw almonds, fish with a high oil content and cabbage juice.

While garlic has been lauded for its ability to fight infection and reduce the risk of cancer, it’s also one way to fight athlete’s foot. (An antifungal, you can rub it directly on your afflicted tootsies.) Nibbling on whole-wheat crackers can ease motion sickness.

A diet containing onions, garlic and asparagus will help reduce the pain of arthritis.

Munching on raw pumpkin seeds will help replenish the body’s supply of zinc, a mineral depleted by the onset of a cold.

Naturally, anyone suffering from a severe illness should seek the advice of a physician.

The following recipes from “Healing Foods” offer nutritionally rich foods in delicious guises.

Swiss Onion Soup

Onions are proven to stimulate circulation and fight respiratory infections. To make a soup with a stronger flavor, increase the amount of garlic to 3 cloves.

2 tablespoons extra-virgin olive oil or canola oil

1 pound onions, finely sliced

1/2 garlic clove, crushed

1/2 teaspoon brown sugar

4-1/2 cups meat or vegetable stock

2/3 cup red wine, optional

Freshly ground black pepper, to taste

Sea salt, to taste

4 slices whole-wheat bread

1/4 cup freshly grated Gruyere or Parmesan cheese

1 cup chopped parsley

In a large, heavy-bottomed pan, heat the oil and add the onions. Stir, then cook uncovered over low heat for about 30 minutes. Stir occasionally to prevent sticking and burning.

When the onions are golden and translucent, add the garlic and sugar. Meanwhile, bring the stock to a boil in a saucepan. Pour the boiling stock over the onions, stir well and when bubbling, lower the heat and simmer, covered, for 20-30 minutes. Add the wine, if using. Season with salt and pepper to taste.

Place 1 slice bread, sprinkled with cheese, in each of 4 serving bowls. Add the soup and garnish with chopped parsley.

Yield: 4 servings.

Nutrition information per serving: 220 calories, 11 grams fat (44 percent fat calories), 6 milligrams cholesterol, 25 grams carbohydrate, 7 grams protein, 267 milligrams sodium.

Forty-Clove Garlic Chicken

Garlic is a natural antibiotic and promotes a healthy heart. This slow-cooked, fragrant dish doesn’t have an overpowering flavor.

1 (3-pound) chicken

1 tablespoon extra-virgin olive oil

1/2 pound celery, roughly sliced

8 small carrots, well-scrubbed

40 medium garlic cloves (or 30 large), unpeeled

1/2 cup dry white wine

2 (1-inch) strips lemon zest

4 (2-inch) sprigs fresh thyme

1 tablespoon balsamic vinegar, optional

Freshly ground pepper

Preheat oven to 375 degrees. Cut the chicken in half, lengthwise.

Heat the oil in a wide, flat, flameproof lidded casserole dish and brown each chicken half over medium-high heat. Reduce the heat and lift out the chicken halves. Add the celery, whole carrots and garlic. Stir for 2 minutes and then place the chicken halves on top, together with the wine, lemon zest and 2 sprigs of thyme. Bring to a boil and then turn off the heat.

Cover with a double layer of foil and then the lid and bake for 1-1/2 hours. Remove the lid, stir in the vinegar (if using) and season with pepper to taste. Garnish with remaining thyme sprigs and serve.

Yield: 4 servings.

Nutrition information per serving: 297 calories, 11 grams fat (33 percent fat calories), 88 milligrams cholesterol, 11 grams carbohydrate, 33 grams protein, 192 milligrams sodium.

Slaw Salad With Honey-Mustard Dressing

Jam-packed with some nutritional superstars, this crunchy salad will enhance the body’s immune system.

1/2 pound cabbage, finely shredded

1/4 pound carrots, coarsely grated

1 red apple, well scrubbed and diced

1/4 cup raisins

Honey-mustard dressing (recipe follows)

Combine ingredients in a large bowl. Add dressing and toss gently to coat well. Serve at once or chill until ready to use. (You should eat the salad the same day.)

Honey-Mustard Dressing

1 tablespoon unrefined sunflower oil

2/3 cup low-fat plain yogurt with active cultures

Juice of 1 lemon or 1/2 orange

1 teaspoon red or white wine, optional

1 teaspoon coarse-grain mustard

1 teaspoon honey

Freshly ground pepper, to taste

Sea salt, to taste

In a bowl, combine the oil, yogurt, juice, wine, honey and mustard. Season to taste. Store chilled.

Nutrition information per serving, salad (without dressing): 97 calories, 2 grams fat (23 percent fat calories), 1 milligram cholesterol, 17 grams carbohydrate, 3 grams protein, 45 milligrams sodium.

Nutrition information per serving, dressing: 30 calories, 2 grams fat (62 percent fat calories), 1 milligram cholesterol, 2 grams carbohydrate, 1 gram protein, 26 milligrams sodium.

Zhoug Relish

This fiery condiment lights up rice, pasta or potato dishes. At the same time, it stimulates the immune system and aids digestion.

1/4 pound cilantro, chopped

2 small, medium-hot chili peppers, seeded and finely chopped

6 garlic cloves, crushed

Seeds of 6 cardamom pods, crushed (or 1/2 teaspoon dried cardamom)

4-5 tablespoons unrefined sunflower oil , Freshly ground black pepper, to taste

Sea salt, to taste

In a small serving bowl, combine all ingredients and season to taste. Allow flavors to blend for 5-10 minutes before serving. Chill, covered, and eat within 3 days.

Yield: 6 servings.

Nutrition information per serving: 95 calories, 10 grams fat (96 percent fat calories), no cholesterol, 1 gram carbohydrate, 1 gram protein, 6 milligrams sodium.

, DataTimes ILLUSTRATION: Illustration by Rolf Goetzinger