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【 Eat Smart, Stay Strong｜Diet That Boost Immunity 】
In the era of pandemics and fast-paced living, do you often find yourself feeling fatigued, catching colds repeatedly, or experiencing a state of "not being sick but always feeling unwell"? As working late and overtime become the norm, and food delivery platforms take care of all our meals, our bodies are quietly sending out distress signals—it's time to eat healthier.
Dietary habits play a crucial role in the immune system, especially during times of rapid life rhythms and high stress. The Mediterranean diet and plant-based eating, which we will introduce below, can help strengthen the immune system and boost the body's resistance.
The Mediterranean Diet: The Secret to Longevity and Health of the Cretans
The Mediterranean diet originated in the 1970s from the "Seven Countries Study" led by American biochemist Ancel Keys. It revealed that despite limited medical resources, the mortality rate from cardiovascular diseases among the residents of Crete was only 1/20th of that in the United States. Moreover, people in surrounding countries such as Palestine, Lebanon, Spain, and Portugal had higher average lifespans and fewer cases of cardiovascular diseases compared to other nations. This led to the discovery that the secret to the longevity of people in this region might lie in their diet.
Ancel Keys, ed. (April 1970). "Coronary heart disease in seven countries". Circulation 41 (4 Suppl): I1–211. doi:10.1161/01.CIR.41.4S1.I-1. PMID 5442782
The Mediterranean diet not only provides a variety of nutrients that the human body cannot synthesize on its own but also helps maintain and promote the diversity of gut microbiota, which is crucial for maintaining gut health and overall immune function. A 2021 study published in the journal "Gut" found that the Mediterranean diet helps increase beneficial gut bacteria and reduce potentially pathogenic bacteria.
The study involved 612 elderly individuals aged 65 to 79 from five European countries, who were randomly assigned to either an intervention group or a control group. The intervention group followed a strict Mediterranean diet for 12 months, while the control group maintained their habitual diet. The study found that the intervention group had an increased abundance of beneficial gut bacteria, including Faecalibacterium prausnitzii and Roseburia, which have anti-inflammatory properties.
Mediterranean diet intervention alters the gut microbiome in older adults reducing frailty and improving health status DOI: 10.1136/gutjnl-2020-321788
Characteristics of the Mediterranean Diet
1.High Consumption of Fruits and Vegetables
The Mediterranean diet emphasizes a variety of colorful fruits and vegetables, providing essential nutrients that the body cannot produce on its own. These nutrients help boost immunity and overall health.
2.Use of Olive Oil and Nuts Rich in Monounsaturated Fats
The primary sources of fat in the Mediterranean diet are olive oil and nuts, which are rich in monounsaturated fatty acids and vitamin E. These nutrients support cardiovascular health. Olive oil is also high in polyphenols, which help combat oxidative stress and maintain vitality. For daily cooking, balsamic vinegar can be used as a substitute for soy sauce or salt to reduce sodium intake.
3.Incorporation of Whole Grains and Legumes
Whole grains like quinoa, millet, barley, and black rice are staples in the Mediterranean diet, often featured in salads, soups, and main dishes. Compared to refined grains, whole grains are richer in dietary fiber, vitamins, and minerals, offering more comprehensive nutritional benefits. Good options include brown rice, whole wheat bread, oats, corn, barley, quinoa, sweet potatoes, pumpkin, and chickpeas.
4.Preference for White Meat Over Red Meat
The Mediterranean diet recommends replacing red meat with white meat, such as fish, seafood, and poultry. Red meats like beef, pork, and lamb contain higher levels of iron and saturated fats, which can contribute to excess calories and cholesterol. In contrast, white meats are rich in unsaturated fats, which help reduce the body's burden. Excellent choices include salmon, mackerel, sea bass, sardines, and anchovies.
5.Minimizing Processed Foods
Opt for minimally processed, fresh, and natural foods. Processed foods often contain high levels of salt, sugar, or artificial additives, which can strain the body. Use herbs and spices like basil, rosemary, cinnamon, scallions, ginger, garlic, and onions for flavoring, reducing the need for salt.
6.Moderate Consumption of Dairy Products
The Mediterranean diet includes low-fat dairy products and fermented options like yogurt, cheese, and other cultured dairy. These not only provide probiotics but also increase calcium intake. Dairy products are rich in calcium and protein, supporting bone health and energy levels, while fermented dairy offers additional benefits for gut health.
7.Drink Plenty of Water, with Moderate Red Wine Consumption
Residents of the Mediterranean region often accompany their meals with wine. It is recommended that men consume no more than two glasses of wine per day, and women no more than one glass.
Plant-Based Diets: Meeting Health Needs While Reducing Environmental Impact
Plant-based diets, which emphasize a variety of colorful fruits and vegetables, whole grains, and legumes, typically include more produce than the Mediterranean diet. This dietary pattern can also incorporate small amounts of animal products like meat, dairy, and eggs to ensure comprehensive nutrition.
Compared to traditional food sources, plant-based diets are generally lower in calories and fat, particularly saturated and trans fats. They are also rich in fiber, which acts as a prebiotic to support a diverse gut microbiome. Moreover, the vibrant array of fruits and vegetables in plant-based diets is packed with antioxidants and trace elements that help maintain bodily functions, support growth and development, and boost immunity.
Nutritional Composition of Plant-Based Diets
Whole Grains: Including wheat, oats, barley, rye, and brown rice, these are excellent sources of complex carbohydrates, providing essential energy, fiber, B vitamins, and minerals.
Legumes: Such as tofu, soy milk, lentils, black beans, and chickpeas, they are rich in plant protein, fiber, iron, calcium, and zinc, making them a vital protein source in plant-based diets.
Nuts and Seeds: Like walnuts, almonds, sesame seeds, and flaxseeds, they offer healthy fats, protein, vitamin E, and minerals.
Vegetables and Fruits: These are the main sources of vitamins, minerals, antioxidants, and fiber. Consuming a variety of colorful produce daily ensures a rich intake of nutrients.
The Nutrition Of Colorful Fruits And Vegetables
Red | Lycopene, Quercetin, Anthocyanin
Veggies: Okinawa Spinach, Beetroot, Red Bell Pepper, Tomato, Chili.
Fruits: Watermelon, Strawberry, Pomegranate, Cranberry, Cherry Tomato.
Orange/Yellow | Beta-Carotene, Zeaxanthin, Flavonoids
Veggies: Carrots, Corn, Pumpkin, Sweet Potato, Yellow Bell Pepper, Wolfberry.
Fruits: Papaya, Lemon, Mango, Pineapple, Orange, Tangerine.
Green｜Chlorophyll, Catechins, Lutein, Indoles, Carotenoids
Veggies: All green leafy vegetables, Green Peppers, Asparagus, Broccoli.
Fruits: Kiwi, Green Grapes, Guava, Dates.
White｜Sulforaphane, Allicin, Polyphenols, Phytoestrogens
Veggies: Bitter Melon, Cabbage, Winter Melon, White Radish, Garlic, Onion, Bamboo Shoots.
Fruits: Banana, White Peach, Pear.
Purple and black｜Rich in Anthocyanins and Flavonoids
Veggies: Seaweed, Black Fungus, Shiitake Mushrooms, Eggplant.
Fruits: Black Dates, Grapes, Mulberries, and Blueberries.
Avoiding Ultra-processed Foods
The NOVA food classification system, established by the United Nations Food and Agriculture Organization (FAO), categorizes foods based on the extent and purpose of processing into four groups：
1. Unprocessed or Minimally Processed Foods
These are “whole foods” that are either unprocessed or minimally processed, such as fresh fruits, vegetables, legumes, fish, seafood, eggs, meat, grains, and nuts. They may be dried, refrigerated, or vacuum-packed without adding any extra ingredients。
2. Processed Culinary Ingredients
Ingredients used in cooking at home or in restaurant kitchens, produced through processes like pressing, refining, and grinding. Examples include vegetable oils, sugar, and salt。
3. Processed Foods
These combine the first two categories, either homemade or industrially processed. Examples include homemade bread, pickles, handmade meat patties, canned tuna, corn, pineapple, seasoned nuts, cheese, and fermented alcoholic beverages like beer and wine。
4. Ultra-processed Foods
These foods contain multiple non-natural additives, such as sweeteners, colorants, stabilizers, thickeners, emulsifiers, preservatives, high-fructose corn syrup, and sodium nitrite. They are typically high in calories, sugar, salt, and fat, with a long shelf life. Examples include sugary drinks, carbonated beverages, packaged snacks, candies, ice cream, pastries, sweets, processed meats (ham, sausages, hot dogs), instant noodles, frozen foods (dumplings, meatballs, fish fillets), and microwave-ready meals。
In February 2024, a comprehensive review published in the British Medical Journal titled “The adverse health effects of ultra-processed foods: a systematic review and meta-analysis of epidemiological studies” indicated that consuming ultra-processed foods is associated with an increased risk of 32 adverse health outcomes。 Specifically:
A high intake of ultra-processed foods is linked to an approximately 50% increased risk of death from cardiovascular diseases。
The risk of common mental disorders like anxiety is also about 50% higher。
The risk of type 2 diabetes increases by about 10%。
Other notable associations include:
A 20% increase in overall mortality risk。
A 40% to 60% increase in mortality risk related to heart disease, obesity, type 2 diabetes, and sleep problems。
A 20% increase in the risk of depression。
Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses BMJ 2024;384:e077310
Ultra-processed foods (UPF) are associated with higher levels of inflammation within the body and can weaken the immune system.
A Brazilian study published in the São Paulo Medical Journal in July 2019 indicated that excessive consumption of UPF may lead to chronic inflammation within the body. The research involved 8,468 middle-aged individuals aged 35 to 74, examining the relationship between their intake of UPF and the concentration of C-reactive protein (CRP) in their blood, which is a marker of inflammation. The findings revealed that among female participants, those who consumed the most UPF had CRP levels that were on average 14% higher than those who consumed the least. This correlation was independent of total caloric intake. The research team speculated that UPF might increase body fat, which in turn releases cytokines, leading to elevated CRP levels in the blood.
Lopes AEDSC, Araújo LF, Levy RB, Barreto SM, Giatti L. Association between consumption of ultra-processed foods and serum C-reactive protein levels: cross-sectional results from the ELSA-Brasil study. Sao Paulo Med J. 2019 Jul 15;137(2):169-176. doi: 10.1590/1516-3180.2018.0363070219. PMID: 31314878; PMCID: PMC9721234.
Why Chronic Inflammation Weakens the Immune System?
Chronic inflammation is a persistent, low-grade inflammatory response that can be triggered by factors such as poor diet, stress, obesity, and environmental toxins. When the body is in a constant state of inflammation, the immune system remains continuously activated. This prolonged activation leads to the overexertion of immune cells, causing them to become depleted and less effective at fighting off pathogens. Additionally, chronic inflammation can disrupt the normal regulation of the immune system, impairing its ability to distinguish effectively between foreign pathogens and the body's own tissues, potentially leading to autoimmune diseases.
UPF, which often contain additives, high levels of sugar, and trans fats, can exacerbate inflammation within the body and further diminish immune system function. These components promote the release of pro-inflammatory cytokines and disrupt the balance of gut microbiota, both of which can negatively impact the normal functioning of the immune system. Therefore, reducing the intake of ultra-processed foods and opting for natural, unprocessed foods can help lower the risk of chronic inflammation and maintain a healthy immune system.
Visit us for a TCM consultation to replenish the nutrients your body needs.
Curious how to make these changes fit into your routine? Our Wellness Consultants are here to help—book a consultation today!
At Chongkio, we believe in lifestyle medicine's power to achieve optimal holistic health. Our selection of herbal remedies includes revitalizing herbal soups and calming herbal teas. Take advantage of our TCM wellness products, including chicken essence and the benefits of cordyceps.
Back
【 Eat Smart, Stay Strong｜Diet That Boost Immunity 】
In the era of pandemics and fast-paced living, do you often find yourself feeling fatigued, catching colds repeatedly, or experiencing a state of "not being sick but always feeling unwell"? As working late and overtime become the norm, and food delivery platforms take care of all our meals, our bodies are quietly sending out distress signals—it's time to eat healthier.
Dietary habits play a crucial role in the immune system, especially during times of rapid life rhythms and high stress. The Mediterranean diet and plant-based eating, which we will introduce below, can help strengthen the immune system and boost the body's resistance.
The Mediterranean Diet: The Secret to Longevity and Health of the Cretans
The Mediterranean diet originated in the 1970s from the "Seven Countries Study" led by American biochemist Ancel Keys. It revealed that despite limited medical resources, the mortality rate from cardiovascular diseases among the residents of Crete was only 1/20th of that in the United States. Moreover, people in surrounding countries such as Palestine, Lebanon, Spain, and Portugal had higher average lifespans and fewer cases of cardiovascular diseases compared to other nations. This led to the discovery that the secret to the longevity of people in this region might lie in their diet.
Ancel Keys, ed. (April 1970). "Coronary heart disease in seven countries". Circulation 41 (4 Suppl): I1–211. doi:10.1161/01.CIR.41.4S1.I-1. PMID 5442782
The Mediterranean diet not only provides a variety of nutrients that the human body cannot synthesize on its own but also helps maintain and promote the diversity of gut microbiota, which is crucial for maintaining gut health and overall immune function. A 2021 study published in the journal "Gut" found that the Mediterranean diet helps increase beneficial gut bacteria and reduce potentially pathogenic bacteria.
The study involved 612 elderly individuals aged 65 to 79 from five European countries, who were randomly assigned to either an intervention group or a control group. The intervention group followed a strict Mediterranean diet for 12 months, while the control group maintained their habitual diet. The study found that the intervention group had an increased abundance of beneficial gut bacteria, including Faecalibacterium prausnitzii and Roseburia, which have anti-inflammatory properties.
Mediterranean diet intervention alters the gut microbiome in older adults reducing frailty and improving health status DOI: 10.1136/gutjnl-2020-321788
Characteristics of the Mediterranean Diet
1.High Consumption of Fruits and Vegetables
The Mediterranean diet emphasizes a variety of colorful fruits and vegetables, providing essential nutrients that the body cannot produce on its own. These nutrients help boost immunity and overall health.
2.Use of Olive Oil and Nuts Rich in Monounsaturated Fats
The primary sources of fat in the Mediterranean diet are olive oil and nuts, which are rich in monounsaturated fatty acids and vitamin E. These nutrients support cardiovascular health. Olive oil is also high in polyphenols, which help combat oxidative stress and maintain vitality. For daily cooking, balsamic vinegar can be used as a substitute for soy sauce or salt to reduce sodium intake.
3.Incorporation of Whole Grains and Legumes
Whole grains like quinoa, millet, barley, and black rice are staples in the Mediterranean diet, often featured in salads, soups, and main dishes. Compared to refined grains, whole grains are richer in dietary fiber, vitamins, and minerals, offering more comprehensive nutritional benefits. Good options include brown rice, whole wheat bread, oats, corn, barley, quinoa, sweet potatoes, pumpkin, and chickpeas.
4.Preference for White Meat Over Red Meat
The Mediterranean diet recommends replacing red meat with white meat, such as fish, seafood, and poultry. Red meats like beef, pork, and lamb contain higher levels of iron and saturated fats, which can contribute to excess calories and cholesterol. In contrast, white meats are rich in unsaturated fats, which help reduce the body's burden. Excellent choices include salmon, mackerel, sea bass, sardines, and anchovies.
5.Minimizing Processed Foods
Opt for minimally processed, fresh, and natural foods. Processed foods often contain high levels of salt, sugar, or artificial additives, which can strain the body. Use herbs and spices like basil, rosemary, cinnamon, scallions, ginger, garlic, and onions for flavoring, reducing the need for salt.
6.Moderate Consumption of Dairy Products
The Mediterranean diet includes low-fat dairy products and fermented options like yogurt, cheese, and other cultured dairy. These not only provide probiotics but also increase calcium intake. Dairy products are rich in calcium and protein, supporting bone health and energy levels, while fermented dairy offers additional benefits for gut health.
7.Drink Plenty of Water, with Moderate Red Wine Consumption
Residents of the Mediterranean region often accompany their meals with wine. It is recommended that men consume no more than two glasses of wine per day, and women no more than one glass.
Plant-Based Diets: Meeting Health Needs While Reducing Environmental Impact
Plant-based diets, which emphasize a variety of colorful fruits and vegetables, whole grains, and legumes, typically include more produce than the Mediterranean diet. This dietary pattern can also incorporate small amounts of animal products like meat, dairy, and eggs to ensure comprehensive nutrition.
Compared to traditional food sources, plant-based diets are generally lower in calories and fat, particularly saturated and trans fats. They are also rich in fiber, which acts as a prebiotic to support a diverse gut microbiome. Moreover, the vibrant array of fruits and vegetables in plant-based diets is packed with antioxidants and trace elements that help maintain bodily functions, support growth and development, and boost immunity.
Nutritional Composition of Plant-Based Diets
Whole Grains: Including wheat, oats, barley, rye, and brown rice, these are excellent sources of complex carbohydrates, providing essential energy, fiber, B vitamins, and minerals.
Legumes: Such as tofu, soy milk, lentils, black beans, and chickpeas, they are rich in plant protein, fiber, iron, calcium, and zinc, making them a vital protein source in plant-based diets.
Nuts and Seeds: Like walnuts, almonds, sesame seeds, and flaxseeds, they offer healthy fats, protein, vitamin E, and minerals.
Vegetables and Fruits: These are the main sources of vitamins, minerals, antioxidants, and fiber. Consuming a variety of colorful produce daily ensures a rich intake of nutrients.
The Nutrition Of Colorful Fruits And Vegetables
Red | Lycopene, Quercetin, Anthocyanin
Veggies: Okinawa Spinach, Beetroot, Red Bell Pepper, Tomato, Chili.
Fruits: Watermelon, Strawberry, Pomegranate, Cranberry, Cherry Tomato.
Orange/Yellow | Beta-Carotene, Zeaxanthin, Flavonoids
Veggies: Carrots, Corn, Pumpkin, Sweet Potato, Yellow Bell Pepper, Wolfberry.
Fruits: Papaya, Lemon, Mango, Pineapple, Orange, Tangerine.
Green｜Chlorophyll, Catechins, Lutein, Indoles, Carotenoids
Veggies: All green leafy vegetables, Green Peppers, Asparagus, Broccoli.
Fruits: Kiwi, Green Grapes, Guava, Dates.
White｜Sulforaphane, Allicin, Polyphenols, Phytoestrogens
Veggies: Bitter Melon, Cabbage, Winter Melon, White Radish, Garlic, Onion, Bamboo Shoots.
Fruits: Banana, White Peach, Pear.
Purple and black｜Rich in Anthocyanins and Flavonoids
Veggies: Seaweed, Black Fungus, Shiitake Mushrooms, Eggplant.
Fruits: Black Dates, Grapes, Mulberries, and Blueberries.
Avoiding Ultra-processed Foods
The NOVA food classification system, established by the United Nations Food and Agriculture Organization (FAO), categorizes foods based on the extent and purpose of processing into four groups：
1. Unprocessed or Minimally Processed Foods
These are “whole foods” that are either unprocessed or minimally processed, such as fresh fruits, vegetables, legumes, fish, seafood, eggs, meat, grains, and nuts. They may be dried, refrigerated, or vacuum-packed without adding any extra ingredients。
2. Processed Culinary Ingredients
Ingredients used in cooking at home or in restaurant kitchens, produced through processes like pressing, refining, and grinding. Examples include vegetable oils, sugar, and salt。
3. Processed Foods
These combine the first two categories, either homemade or industrially processed. Examples include homemade bread, pickles, handmade meat patties, canned tuna, corn, pineapple, seasoned nuts, cheese, and fermented alcoholic beverages like beer and wine。
4. Ultra-processed Foods
These foods contain multiple non-natural additives, such as sweeteners, colorants, stabilizers, thickeners, emulsifiers, preservatives, high-fructose corn syrup, and sodium nitrite. They are typically high in calories, sugar, salt, and fat, with a long shelf life. Examples include sugary drinks, carbonated beverages, packaged snacks, candies, ice cream, pastries, sweets, processed meats (ham, sausages, hot dogs), instant noodles, frozen foods (dumplings, meatballs, fish fillets), and microwave-ready meals。
In February 2024, a comprehensive review published in the British Medical Journal titled “The adverse health effects of ultra-processed foods: a systematic review and meta-analysis of epidemiological studies” indicated that consuming ultra-processed foods is associated with an increased risk of 32 adverse health outcomes。 Specifically:
A high intake of ultra-processed foods is linked to an approximately 50% increased risk of death from cardiovascular diseases。
The risk of common mental disorders like anxiety is also about 50% higher。
The risk of type 2 diabetes increases by about 10%。
Other notable associations include:
A 20% increase in overall mortality risk。
A 40% to 60% increase in mortality risk related to heart disease, obesity, type 2 diabetes, and sleep problems。
A 20% increase in the risk of depression。
Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses BMJ 2024;384:e077310
Ultra-processed foods (UPF) are associated with higher levels of inflammation within the body and can weaken the immune system.
A Brazilian study published in the São Paulo Medical Journal in July 2019 indicated that excessive consumption of UPF may lead to chronic inflammation within the body. The research involved 8,468 middle-aged individuals aged 35 to 74, examining the relationship between their intake of UPF and the concentration of C-reactive protein (CRP) in their blood, which is a marker of inflammation. The findings revealed that among female participants, those who consumed the most UPF had CRP levels that were on average 14% higher than those who consumed the least. This correlation was independent of total caloric intake. The research team speculated that UPF might increase body fat, which in turn releases cytokines, leading to elevated CRP levels in the blood.
Lopes AEDSC, Araújo LF, Levy RB, Barreto SM, Giatti L. Association between consumption of ultra-processed foods and serum C-reactive protein levels: cross-sectional results from the ELSA-Brasil study. Sao Paulo Med J. 2019 Jul 15;137(2):169-176. doi: 10.1590/1516-3180.2018.0363070219. PMID: 31314878; PMCID: PMC9721234.
Why Chronic Inflammation Weakens the Immune System?
Chronic inflammation is a persistent, low-grade inflammatory response that can be triggered by factors such as poor diet, stress, obesity, and environmental toxins. When the body is in a constant state of inflammation, the immune system remains continuously activated. This prolonged activation leads to the overexertion of immune cells, causing them to become depleted and less effective at fighting off pathogens. Additionally, chronic inflammation can disrupt the normal regulation of the immune system, impairing its ability to distinguish effectively between foreign pathogens and the body's own tissues, potentially leading to autoimmune diseases.
UPF, which often contain additives, high levels of sugar, and trans fats, can exacerbate inflammation within the body and further diminish immune system function. These components promote the release of pro-inflammatory cytokines and disrupt the balance of gut microbiota, both of which can negatively impact the normal functioning of the immune system. Therefore, reducing the intake of ultra-processed foods and opting for natural, unprocessed foods can help lower the risk of chronic inflammation and maintain a healthy immune system.
Visit us for a TCM consultation to replenish the nutrients your body needs.
Curious how to make these changes fit into your routine? Our Wellness Consultants are here to help—book a consultation today!
At Chongkio, we believe in lifestyle medicine's power to achieve optimal holistic health. Our selection of herbal remedies includes revitalizing herbal soups and calming herbal teas. Take advantage of our TCM wellness products, including chicken essence and the benefits of cordyceps.
