By Charlyn Fargo
Getting through COVID-19 has made us all think a bit about our immune health and how we can boost it — as we should.
As we age, we’re more likely to become seriously ill, according to the Centers for Disease Control and Prevention. Consumers have turned to products that claim to boost immunity and improve sleep, gut health and hydration. But the question is: Can specific combinations of foods and supplements boost immunity and disease resistance?
We know the body has an innate immune system — physical barriers to invaders including the skin, nasal passages and sinuses, lining of the lungs and intestinal mucosa. The lymph nodes are a key site of activity for the body’s immune system.
Food and nutrition can also help, but research is still evolving. In the Blue Zone diet, patterns of smaller meals, greater intake of legumes and plant-based whole protein sources and limited animal protein intake are associated with longevity. In addition, several nutrients play an important role, such as vitamin C, vitamin D, vitamin E, zinc and probiotics.
But that doesn’t mean you should simply start taking supplements of those nutrients. Food is always best because it offers not just a single nutrient, but a package that your body uses together. Include foods that are high in vitamins and minerals as well as fiber — fruits, vegetables, whole grains and beans. It’s also important to include fermented dairy products such as Greek yogurt, kefir, sauerkraut and kimchi. Gut health is improved by getting a large variety of foods throughout the week rather than just a single fruit or vegetable. Lean protein is also important, whether from plant sources (beans, grains) or fish and lean meats.
The bottom line is a healthy eating pattern, such as the Mediterranean diet plan, is going to boost your immune system and improve your health.
Q and A
Q: Do prunes really help with constipation?
A: They really do! Randomized controlled trials found that eating prunes or drinking prune juice helps with constipation because they contain both soluble and insoluble fiber as well as the natural sugar alcohol sorbitol. They three work together. Sorbitol draws water into the colon and soluble fiber forms a gel with that water, making the stool softer and easier to pass. Insoluble fiber stimulates movement in the intestines. Eating prunes may be even better than drinking prune juice because some fiber is lost in the juice-making process. Try a small amount to start, no more than a half cup, then gradually increase to a cup. It should help in a week’s time.
RECIPE
I’m all about trying to get two servings of fish a week — it’s healthy, low in fat, high in protein and part of the healthy Mediterranean diet pattern. Here’s a quick and easy recipe for Pan-Seared Halibut with Bell Pepper Relish. The relish is packed with vitamin C and can also be served over chicken.
PAN-SEARED HALIBUT WITH BELL PEPPER RELISH
Servings: 4
2 tablespoons olive oil, divided
Four 6-ounce halibut fillets
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
2 tablespoons chopped shallots
1 teaspoon minced garlic
1 cup chopped yellow bell pepper
1/2 cup chopped plum tomato
1 tablespoon sherry vinegar
1/2 teaspoon smoked paprika
1 tablespoon chopped fresh flat-leaf parsley
Heat large nonstick skillet over medium-high. Add 1 tablespoon oil to pan; swirl to coat. Sprinkle halibut evenly with salt and black pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily. Carefully remove fish from pan and keep warm. Add remaining 1 tablespoon oil to pan; swirl to coat. Add shallots and garlic to pan; cook for 1 minute, stirring constantly. Add bell pepper, tomato, vinegar and paprika; cook 3 minutes or until bell pepper is tender. Stir in parsley. To serve, spoon relish over fish.
Per serving: 239 calories, 32 g protein, 4 g carbohydrate, 9 g fat (1 g saturated), 1 g fiber, 2 g sugar (0 added), 267 mg sodium.
(Recipe from Cooking Light’s Anti-Inflammation)
Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Ill., and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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