RESUMEN:
5 consejos básicos para una buena alimentación que prevenga la aparición o el empeoramiento de gripe y resfriados.
- La vacunación es el mejor remedio para la prevención sobre todos si trabajas con personas, infórmate si estas en un grupo de riesgo, pregunta sobre la vacuna de la gripe y también sobre la del neumococo.
- La vitamina C, reduce la duración y la severidad de los resfriados. En nuestro país las naranjas son un buen aliado, pero también hay otros alimentos ricos en vitamina C como los pimientos, el perejil, el hinojo, la albahaca, el brócoli, el kiwi, la fresas, el caqui. Un buen licuado puede ser una sana ayuda para la salud.
- El Zinc es un inmuno-regulador. ¿Dónde lo encontramos?, en ostras y almejas, carnes rojas e hígado, frutos secos con cáscara, arroz y cereales integrales, en el queso, legumbres y levadura de cerveza.
- Vitamina D, otra vitamina inmuno-reguladora, la encontramos en pescados azules, leche y derivados con su nata, también en la yema del huevo.
- Probióticos, un yogurt al día o preparado fermentado estimula el crecimiento de las bacterias defensoras del intestino
Aunque existen muchas publicaciones acerca de la inmunidad y los alimentos, los estudios solo nos aseguran que unos pocos están científicamente probados.
En Europa, la Comisión Europea permite hacer mención de ellos en los etiquetados de los complementos alimenticios mediante el REGLAMENTO (UE) No 432/2012 DE LA COMISIÓNde 16 de mayo de 2012
por el que se establece una lista de declaraciones autorizadas de propiedades saludables de los alimentos distintas de las relativas a la reducción del riesgo de enfermedad y al desarrollo y la salud de los niños.
¿Qué minerales actúan positivamente en nuestras defensas?
| Alimentos que los contienen | Hierro | Cobre | Selenio | Zinc |
| Moluscos | xx | xxx | xx | xxx |
| Cereales integrales | xxx | xx | xxx | xxx |
| Carnes rojas e hígado | xxx | xx | xx | xxx |
| Bebida de soja | xx | xxx | x | xx |
| Chocolates | xx | xx | x | xx |
| Frutos secos con cáscara | x | xxx | xxx | xx |
| Pescados azules | xx | xxx | xxx | xx |
| Huevo | xx | xxx | xxx | xx |
Elaboración propia a partir de USDA
TALLER ¿Hacemos un menú?
¿Qué vitaminas son inmunoreguladoras? (R432-2012)
| Alimentos quelas contienen | A | C | D | Folatos | B12 | B6 |
| Carne roja e hígado | xxx | xxx | xx | |||
| Moluscos y crustáceos | xxx | |||||
| Pescado azul | xxx | xxx | ||||
| Cereales integrales | xx | xx | xxx | xxx | xxx | |
| Leche y derivados mantequilla | xx | xx | xxx | |||
| Huevos | xxx | xx | xxx | |||
| Chocolate | xxx | |||||
| Citricos | xxx | |||||
| Kiwi | xxx | |||||
| Brocoli, coliflor y derivados | xxx | |||||
| Uvas | xxx | |||||
| Patatas | xx | |||||
| Espinacas y hojas verdes | xx | xx | ||||
| Carlotas | xx | |||||
| Champiñones | xx | |||||
| Legumbres | xxx | |||||
| Frutos secos | xx |
Elaboración propia a partir de USDA
¿Qué son los probióticos y como ayudan al sistema inmunitario?
‘Probiotics’ and ‘prebiotics’ by definition should have health benefits. Health claims on microorganisms proposed as probiotics and probiotic stimulating agents (prebiotics) suggest that there is a relationship between the specific food and maintaining good health or that the food can reduce the risk of a disease. The Health Claim Regulation in European Union aims at a level consumer protection. Thereby, health claim assessment focuses on defining the probiotics and prebiotics, assessing the health relationship and evaluating studies with emphasis on controlled human intervention studies. The challenges include the focus of claims for healthy populations while most intervention studies with probiotics and prebiotics have been conducted in patients or subjects at risk of specific diseases. Another challenge is the risk reduction claim, which requires demonstrated changes in biomarkers that are generally accepted as indicators of disease risk. Existing assessment opinions from EFSA illustrate the need for further research for probiotics and prebiotics in the future.
Salminen, S., & van Loveren, H. (2012). Probiotics and prebiotics: health claim substantiation. Microbial ecology in health and disease, 23, 10.3402/mehd.v23i0.18568. doi:10.3402/mehd.v23i0.18568
¿Qué hay en la miel que nos ayuda a curar el resfriado? La miel, el propolis y la jalea real.
There are several health benefits that honeybee products such as honey, propolis, and royal jelly claim toward various types of diseases in addition to being food. Scope and Approach. In this paper, the effects of honey, propolis, and royal jelly on different metabolic diseases, cancers, and other diseases have been reviewed. The modes of actions of these products have also been illustrated for purposes of better understanding. Key Findings and Conclusions. An overview of honey, propolis, and royal jelly and their biological potentials was highlighted. The potential health benefits of honey, such as microbial inhibition, wound healing, and its effects on other diseases, are described. Propolis has been reported to have various health benefits related to gastrointestinal disorders, allergies, and gynecological, oral, and dermatological problems. Royal jelly is well known for its protective effects on reproductive health, neurodegenerative disorders, wound healing, and aging. Nevertheless, the exact mechanisms of action of honey, propolis, and royal jelly on the abovementioned diseases and activities have not been not fully elucidated, and further research is warranted to explain their exact contributions.
Bogdanov S, et al. (2008). Honey for nutrition and health: a review. Journal of the American College of Nutrition 27:677-689.
McCance RA & Widdowson EM (2010). The composition of foods (pp. 334-335) 6th Ed. Cambridge, England: Food Standards Agency.
Pasupuleti et al. (2017) Honey, propolis and royal jelly: a comprehensive review of their biological actions and health benefits.
¿Algún condimento indispensable?
EL AJO
https://www.ema.europa.eu/en/medicines/herbal/allii-sativi-bulbus
LA CEBOLLA
https://www.ema.europa.eu/en/medicines/herbal/allii-cepae-bulbus
¿Hay plantas que nos ayudan?
TALLER: ¿Cuál es tu experiencia? Análisis de la prescripciones de la Dra Teresa G.
Ginseng norteamericano.
https://www.ema.europa.eu/en/medicines/herbal/ginseng-radix
Plantas de China.
El hongo Shiitake
https://www.ncbi.nlm.nih.gov/pubmed/19517993
El Reishi
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6353236/
Andrographis (Andrographis paniculata)
https://www.ema.europa.eu/en/medicines/herbal/andrographidis-paniculatae-folium
¿Y las plantas mediterráneas? Tos y resfriados filtrados en la base de datos de la European Medicine Agency
Polypodium vulgare L., Polypody Rhizome, F: Assessment finalised, Last updated: 22/08/2019
Malva sylvestris L., Mallow leaf, F: Assessment finalised, Last updated: 23/04/2019
Echinacea angustifolia DC., Narrow-leaved coneflower root, F: Assessment finalised, Last updated: 23/04/2019
Echinacea pallida (Nutt.) Nutt., Pale Coneflower Root, F: Assessment finalised, Last updated: 08/10/2018
Hedera helix L., Ivy leaf, F: Assessment finalised, Last updated: 01/10/2018
Pelargonium sidoides DC; Pelargonium reniforme Curt., Pelargonium root, F: Assessment finalised, Last updated: 18/09/2018
Sambucus nigra L., Elder Flower, F: Assessment finalised, Last updated: 26/07/2018
Verbascum thapsus L.; V. densiflorum Bertol. (V. thapsiforme Schrad); V. phlomoides L., Mullein Flower, F: Assessment finalised, Last updated: 25/07/2018
Filipendula ulmaria (L.) Maxim. (= Spiraea ulmaria L.)., Meadowsweet Flower, F: Assessment finalised, Last updated: 30/04/2018
Echinacea purpurea (L.) Moench., Purple Coneflower Root, F: Assessment finalised, Last updated: 17/08/2017
Salix [various species including S. purpurea L.; S. daphnoides Vill.; S. fragilis L.], Willow Bark, F: Assessment finalised, Last updated: 25/07/2017
Lichen islandicus. Cetraria islandica (L.) Acharius s.l., Iceland moss, F: Assessment finalised, Last updated: 09/03/2017
Althaea officinalis L., Marshmallow Root, F: Assessment finalised, Last updated: 04/11/2016
Pimpinella anisum L., Aniseed, F: Assessment finalised, Last updated: 06/10/2016
Primula veris L.; Primula elatior (L.) Hill, Primula flower, F: Assessment finalised, Last updated: 06/10/2016
Allium sativum L., Garlic, F: Assessment finalised, Last updated: 25/07/2016
Polygonum aviculare L., Knotgrass herb, F: Assessment finalised, Last updated: 23/06/2016
List item
Herbal medicinal product: Combination: Thymi herba and Primulae radix
Combination: Thymus vulgaris L.; Thymus zygis L. and Primula veris L.; Primula elatior (L.) Hill, Thyme and Primula root,
Matricaria recutita L., Matricaria Flower, F: Assessment finalised, Last updated: 05/04/2016
Echinacea purpurea (L.) Moench, Purple Coneflower Herb, F: Assessment finalised, Last updated: 17/02/2016
Sisymbrium officinale (L.) Scop., Hedge mustard, F: Assessment finalised, Last updated: 30/10/2014
Marrubium vulgare L., White horehound, F: Assessment finalised, Last updated: 10/10/2014
Origanum dictamnus L., Dittany of Crete herb, F: Assessment finalised, Last updated: 10/10/2014
Eucalyptus globulus Labill., Eucalyptus leaf, F: Assessment finalised, Last updated: 16/06/2014
Glycyrrhiza glabra L. and/or Glycyrrhiza inflata Bat. and/or Glycyrrhiza uralensis Fisch., Liquorice Root, F: Assessment finalised, Last updated: 02/04/2013
Grindelia robusta Nutt., Gumweed herb, F: Assessment finalised, Last updated: 11/03/2013
Primula veris L.; Primula elatior (L.) Hill, Primula root, F: Assessment finalised, Last updated: 04/03/2013
Tilia cordata Miller, Lime flower, F: Assessment finalised, Last updated: 10/07/2012
Plantago lanceolata L., Ribwort Plantain, F: Assessment finalised, Last updated: 24/02/2012
Mentha x piperita L., peppermint leaf, F: Assessment finalised, Last updated: 15/10/2012
Foeniculum vulgare Miller subsp. vulgare var. vulgare, Bitter Fennel, F: Assessment finalised, Last updated: 31/12/2009
¿Y los aceites esenciales? Tos y resfriados filtrados en la base de datos de la European Medicine Agency
TALLER: ¿Sabemos lo que tomamos? Identificación de plantas en los jarabes naturales
| Action | GRINTUSS | PROPOLEO ESI | |
| Foeniculum vulgare Miller subsp. vulgare var. vulgare, Bitter Fennel Fruit Oil, F: Assessment finalised, Last updated: 31/12/2009 | |||
| Thymus vulgaris L.; Thymus zygis Loefl. ex L., Thyme oil, F: Assessment finalised, Last updated: 15/10/2012 | |||
| Eucalyptus globulus Labill.; Eucalyptus polybractea R.T. Baker; Eucalyptus smithii R.T. Baker., Eucalyptus Oil, F: Assessment finalised, Last updated: 13/05/2014 | |||
| Pimpinella anisum L., Anise Oil, F: Assessment finalised, Last updated: 06/10/2016 |
BASES DE DATOS CONSULTADAS
American Botanical Council
http://abc.herbalgram.org/site/PageServer
National Center for Complementary and Integrative Health
National Center for Biotechnology Information
https://pubchem.ncbi.nlm.nih.gov/
Dietary Reference Values for nutrients Summary report European Food Safety Authority (EFSA) . DECEMBER 2017. https://www.efsa.europa.eu/sites/default/files/2017_09_DRVs_summary_report.pdf
Tolerable upper intake levels for vitamins and minerals Scientific Committee on Food. Scientific Panel on Dietetic Products, Nutrition and Allergies . FEBRUARY 2006.
European commission herbs
https://www.ema.europa.eu/en/human-regulatory/herbal-products/european-union-monographs-list-entries
EFSA European food safety authority
Guidance on Safety assessment of botanicals* and botanical preparations** intended for use as ingredients in food supplements
https://www.efsa.europa.eu/en/efsajournal/pub/1249
EFSA European food safety authority
Compendium of botanicals
https://www.efsa.europa.eu/en/microstrategy/botanical-summary-report
PDR for Herbal Medicines.
2004 Thomson ed. ISBN: 1-56363-5125
REGLAMENTO (UE) No 432/2012 DE LA COMISIÓN
de 16 de mayo de 2012
por el que se establece una lista de declaraciones autorizadas de propiedades saludables de los alimentos distintas de las relativas a la reducción del riesgo de enfermedad y al desarrollo y la salud de los niños
UDSA
Food composition database
https://ndb.nal.usda.gov/ndb/search/list