EatingWell EatingWell Eating for Immunity

Brewing Immunity Teas have been used for medicinal purposes in Eastern cultures for centuries. And a growing body of research suggests that regular tea consumption may indeed offer a range of health benefits, including fending off colds and flu. Teas made from the Camellia sinensis plant (such as black, green and oolong) are rich in polyphenolic compounds that reduce oxidative stress and inflammation in the body and help regulate the immune system. Combine tea with other plants that have shown promise for immunity—such as elderberries, hibiscus and rose hips, which are all high in polyphenolic compounds and other antioxidants—and you just might have the recipe for a soothing, health-bettering brew. —Jen Laskey Healing Healthfully The immune system keeps us well, fights viruses and staves off disease. Here’s how to nourish your body to…

For most of us, our immune system has always been something like the roof over our head: we don’t think much about it unless something goes wrong. Yet it has always been there, quietly and (mostly) invisibly protecting us against disease, infection and invaders, from pathogens to parasites—as well as helping us recover from injuries. But recently the COVID-19 pandemic shook up that thinking, just as it shifted almost everything else in our world. As the toll of the virus mounted, maintaining a healthy immune system moved to the top of everyone’s mind. All along, to no one’s surprise, the food and supplement industry has responded predictably, rushing to deliver “immune-boosting” supplements and to fortify foods with ingredients touted to “support a healthy immune system.” Indeed, market research suggests that since the…

More Magnesium Leafy greens like bok choy, kale and spinach are rich in magnesium, which has been shown to play a role in how the body handles inflammation. In fact, an analysis of dietary data of more than 5,000 adults found that those who didn’t get the recommended amount of magnesium were more likely to have elevated levels of C-reactive protein, a marker of chronic low-grade inflammation. That’s important because this type of chronic inflammation can make it harder for your immune system to do its job, says Taylor Wallace, Ph.D., an adjunct professor of nutrition at George Mason University in Fairfax, Virginia. Yet more than half of Americans don’t get enough magnesium in their diet. Half a cup of cooked spinach provides about 20% of the recommended daily value of…

Greek Roasted Fish With Vegetables ACTIVE: 35 min TOTAL: 55 min This dish is packed with flavor and fits perfectly into a Mediterranean diet. 1 pound fingerling potatoes, halved lengthwise2 tablespoons olive oil5 cloves garlic, coarsely chopped½ teaspoon sea salt½ teaspoon freshly ground black pepper4 5- to 6-ounce fresh or frozen skinless salmon fillets2 medium red, yellow and/or orange sweet peppers, cut into rings2 cups cherry tomatoes1 ½ cups chopped fresh parsley (1 bunch)¼ cup pitted Kalamata olives, halved¼ cup finely snipped fresh oregano or 1 tablespoon dried oregano, crushed1 lemon 1. Preheat oven to 425°F. Place potatoes in a large bowl. Drizzle with 1 tablespoon of the oil and sprinkle with garlic and ⅛ teaspoon each salt and black pepper; toss to coat. Transfer to a 15-by-10-inch baking pan; cover with foil. Roast 30…

Baked Eggs, Tomatoes & Chiles (Shakshuka) ACTIVE: 45 min TOTAL: 1 hr 30 min This popular Israeli breakfast or brunch skillet recipe features eggs cooked on a bed of roasted tomato sauce. Serve with warm crusty bread and hot sauce. 3 cloves garlic, divided3 pounds ripe plum tomatoes, cut into ½-inch pieces1 medium onion, finely chopped4 tablespoons extra-virgin olive oil, divided2 tablespoons chopped fresh parsley, plus more for garnish¾ teaspoon salt, divided½ teaspoon ground pepper, divided2 large green chiles, such as Anaheim, finely chopped1 teaspoon ground cumin⅓ cup chopped fresh basil½ cup crumbled feta cheese4 large eggsHot sauce for serving 1. Preheat oven to 450° F. 2. Slice 2 garlic cloves. Toss with tomatoes, onion, 3 tablespoons oil, parsley and ¼ teaspoon each salt and pepper in a large bowl. Spread evenly on a large…

Green Juice ACTIVE: 15 min TOTAL: 15 min This recipe combines parsley, spinach, pears and celery to make a delicious drink packed with bone-supporting vitamin K. ½ cup fresh parsley3 cups spinach½ lemon, peeled2 medium pears, cut into eighths6 large stalks celery, trimmedIce cubes 1. Working in this order, process parsley, spinach, lemon, pears and celery through a juicer according to the manufacturer’s directions. 2. Fill 2 glasses with ice, if desired, and pour the juice into the glasses. Serve immediately. SERVES 2: ABOUT 1 CUP EACH CAL 91 FAT 1G (SAT 0G) CARBS 20G TOTAL SUGARS 15G (ADDED 0G) PROTEIN 1G FIBER 1G SODIUM 192MG POTASSIUM 409MG Mango-Ginger Smoothie ACTIVE: 10 min TOTAL: 10 min Red lentils are a sneaky source of plant-based protein in this healthy smoothie recipe. The lentils add 3 grams more protein than an equal-size…