Phenols in olive oil boost immune function.

The ideal elements are crucial to ensure everyone’s well-being when we prepare meals for loved ones this Christmas season. Consider incorporating these ingredients in your holiday spread.

Spices such as cinnamon, turmeric, ginger, garlic, chili and cayenne facilitate digestion, lower blood lipid and control blood sugar. They likewise have anti-inflammatory and antioxidant properties that may prevent some forms of cancer.

Herbs (parsley, dill, coriander, mint, basil, marjoram, oregano, sage, thyme and rosemary) enhance each other’s health benefits. For instance, if a dressing contains marjoram, the antioxidant capacity is increased by 200 percent. Other herb options include onion, chives, bay leaf, lemongrass and tarragon.

Coconut milk may be used as an animal milk substitute for soup, chicken curry, cereal and oatmeal. It contains lauric acid which boosts the immune system. It has antimicrobial effects and may inhibit cancer formation.

Whole grains such as rye, oats, barley, spelt, brown rice, buckwheat, wheat, corn, millet and quinoa are rich in antioxidants, trace minerals and compounds linked to disease prevention. They escape digestion in the small intestine and offer immune protection.

Herbs and spices enhance each other’s health benefits.

Green fruits and vegetables detoxify the body, restore energy and boost the immune system. Blues and purples are anti-inflammatory, antioxidant and help avert cancer. Whites and browns keep the bones strong, and are good for the heart. Reds reduce the risk of diabetes and heart disease and improve skin quality. Oranges and yellows reduce risk of heart disease, improve immune function and are good for the eyes.

Shorter cooking time

Mushrooms contain protein, dietary fiber, vitamin D and mineral selenium that lower cholesterol, maintain normal blood pressure and circulation and digestive function. Conserve these nutrients through short cooking time or grilling to increase antioxidant properties.

Nuts and seeds are high in protein, phytochemicals, vitamins and minerals. The vitamin E in these have antiaging and antioxidant effects. They contain unsaturated fat for cardiovascular defense and dietary fiber that flushes toxins in the gut. They promote healthy bowel movement with high-water intake and fermentable carbohydrate for gut health.

Honey is a healthier substitute for refined sugar in dishes.

Oily fish such as the body tissues and belly of salmon, trout, sardines, herring, mackerel, tuna, pilchards, kippers, eels and whitebait are rich in omega-3 fatty acids. Omega-3 fatty acids provide cardiovascular health benefits, lower rheumatoid arthritis risk, may prevent dementia, mouth, skin, breast and prostate cancers, and reinforce vision and memory.

Olive oil is a good source of monounsaturated fat, antioxidants, and vitamins E and K. It contains the anti-inflammatory oleocanthal and helps keep the bad cholesterol from being oxidized to avoid heart disease. Phenols from olive oil boost gut health and immune function.

Honey contains micronutrients. Sweeten your salads by adding a few drops to the vinaigrette. Combine with equal parts mustard and mayo for a honey-mustard sauce, honey and ginger to glaze salmon, or mix with yogurt and fruit for smoothies.

To use honey in baking, add 1/2 cup honey to substitute for 2/3 cup white sugar. Reduce liquid in recipe by 1/4 cup for every 1 cup sugar replaced. But for every 1/2 cup added honey, add 1/8 teaspoon of baking soda and reduce oven temperature by 25 degrees Fahrenheit to not over-brown.

Do have happy, healthy feasts! —CONTRIBUTED INQ

Grilling mushroom increases its antioxidant properties.

The author is a registered nutritionist-dietitian and a full-time assistant professor at the School of Hotel, Restaurant and Institution Management, De La Salle-College of Saint Benilde Manila.