Our immune system is a complex network designed to protect us from illness and disease. While many factors contribute to immune resilience, such as sleep, stress, and exercise, nutrition plays a central role in inflammaging. Inflammaging refers to the accelerated aging process that occurs as a result of inflammation. Inflammation directly affects the immune system by damaging cells, impairing immune function, and increasing the need for cellular defense.

We can help our bodies mount an effective immune response, reduce inflammation, and support cellular repair by including certain nutrients. Fortunately, these nutrients are abundant in whole, flavorful foods like those found in this beautiful salad Chef Segundo is sharing this month. This simple yet elegant dish features blood oranges, Kalamata olives, olive oil, and fennel flowers. A refreshing, immune-boosting addition to your plate. Let’s examine these nutrients and explore how they can enhance our health.

Vitamin C

A potent antioxidant, Vitamin C supports immune cell function, enhances the skin’s barrier against pathogens, and promotes healing.

One blood orange provides over 50% of the recommended daily intake of Vitamin C. The vibrant red pigment also contains antioxidants called anthocyanins that reduce oxidative stress and inflammation. Anthocyanins are also found in berries, eggplant, and red cabbage.

Vitamin E

Another powerful antioxidant, Vitamin E helps maintain the integrity of immune cell membranes and enhances the body’s ability to fight infections. An important protector of LDLs, Vitamin E helps prevent the formation of artery plaque. Like Vitamin C, Vitamin E can be recycled in the body with a variety of antioxidants, thereby extending it’s healthy action.

Olive oil is rich in both Vitamin E and polyphenols, which have been shown to modulate inflammation and support immune function. Drizzling olive oil over fresh ingredients preserves its nutrient content while adding flavor and satiety. 

Iron and Copper

Iron is essential for the growth of immune cells, while copper supports the function of enzymes involved in immune defense and the development of white blood cells.

Richly flavored kalamata olives offer small amounts of iron and copper. They also contain healthy fats and plant compounds with antimicrobial and anti-inflammatory properties.

Phytonutrients & Aromatics

Phytonutrients are plant compounds like anethole found in fennel have natural anti-inflammatory and antimicrobial effects, supporting overall immune balance. Herbs and spices are excellent sources of these aromatic compounds—think of the herby smell of rosemary or the sweet smell of basil.

Used as a garnish, fennel flowers provide a subtle licorice-like aroma and trace phytonutrients. Aromatic herbs add a punch of flavor, reducing the need for salt. Regular use of herbs and spices can be a significant source of immune-boosting antioxidants.

Nature provides powerful allies in everyday ingredients. By incorporating foods rich in immunesupporting nutrient,s you’re giving your body the tools it needs to thrive. To improve your immune health and feel more vibrant, simply start with what’s on your plate. Let this savory citrus salad lead the way!

References:

Di Giosia P, Stamerra CA, Giorgini P, Jamialahamdi T, Butler AE, Sahebkar A. The role of nutri?on in inflammaging. Ageing Res Rev. 2022 May;77:101596. doi: 10.1016/j.arr.2022.101596. Epub 2022 Feb 24. PMID: 35219904.

Aprotosoaie AC, Costache II, Miron A. Anethole and Its Role in Chronic Diseases. Adv Exp Med Biol. 2016;929:247-267. doi: 10.1007/978-3-319-41342-6_11. PMID: 27771928.