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The Immune-Boosting Meal Plan
It’s not much different than how you should be eating — but here’s how to get started
In times of crisis, it’s natural to seek guidance on how to stay healthy. As the coronavirus spreads throughout the U.S., I couldn’t help but wonder if there were specific immune-boosting foods we should stock up on.
I reached out to my friend and collaborator Dr. David L. Katz for advice, and then compiled a few recipes to make it easy to follow the doctor’s orders.
How to eat if you’re worried about the potential of a pandemic is not that much different than how to eat normally: Katz noted that most of us have a pro-inflammatory diet, and the immune system is best prepared to defend us against pathogens when in its optimal balance. Nutrients that help us move toward that balance include antioxidants (notably carotenoids and flavanoids) in fruits, vegetables, and whole grains; and whole produce in a rainbow of colors, which signify the presence of important nutrients (berries are standouts).
Soluble fiber, which stabilizes blood sugar, insulin, and a range of inflammatory compounds, is another important building block of an immune-boosting diet, Katz said. It’s found in beans, lentils, whole oats, quinoa, apples, and berries, among others.
Zinc is important to lymphocyte function — and lymphocytes fight viruses — and is found in seafood, mushrooms, nuts, seeds, beans, meat/poultry, and whole grains. Katz recommended using healthy oils that also optimize immune function, including extra virgin olive oil and avocado oil, and seeking out omega-3 fats, found in fish, seafood, walnuts, flaxseeds, some canola oils.
With all that in mind, here are a few of my adaptable clean-out-the-fridge favorites to get you started on an immune-boosting meal plan.
Greens with fruit, cheese, and nuts
Makes: 4 servings
Time: 20 to 30 minutes
Think of this as a healthy cheese course, which is a nice idea, but I stand by translating the concept into a salad, which is lighter, less fussy, and more versatile.
Ingredients
- About 1 pound any fresh fruit…
