Clams, which are included in this recipe, are wonderfully rich in vitamin B-12. In fact, a 3 ounce serving of clams contains, on average, 1400% of the daily B-12 recommendation [2]. Clams are also high in iron and the powerful, immune-boosting antioxidant vitamin C [2]. Although not as high in B-12, mussels are a richer source of manganese and selenium than clams. Manganese contributes to bone strength and is part of one of the body’s most important antioxidants: manganese superoxide dismutase. Manganese superoxide dismutase protects mitochondria and cellular energy production [3]. Selenium also acts as a powerful antioxidant and may be particularly effective for strengthening the immune system against viral infection [4].

Cioppino isn’t just about the seafood, however. A great cioppino also needs a silky, hearty tomato and vegetable broth that could stand alone, but does not overpower the seafood. Tomatoes are also a highly nutritious ingredient. They are a terrific source of the antioxidants lycopene (which benefits cardiovascular health), beta carotene (vitamin A), chlorogenic acid, and naringin. Naringin, in particular, has drawn recent attention for its anti-inflammatory properties and probable protective effects against a number of diseases [5,6]. Tomatoes also contain vitamins C, K, and folate, and the mineral potassium.

Is there any better smell than onions and garlic cooking? These aromatics are hardly unique to this recipe, but they pack some serious immune-boosting power. Studies have shown that garlic reduces the risk of catching a cold virus, as well as the length of illness and the severity of symptoms [7,8]. Onions contain over 25 different varieties of flavonoid antioxidants and have antibacterial properties. Quercetin, a chemical found in onion has been shown to kill harmful bacteria strains like Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus), Bacillus cereus, Helicobacter pylori (H. pylori), and Methicillin-resistant Staphylococcus aureus (MRSA) [9,10].

The takeaway is this: cioppino is sure to warm you up, impress your family, and support your immune system as we enter the cold and flu season.

Note: Before you follow this recipe exactly, or even write your grocery list, you should know a little history of cioppino. While Italian by name, its roots actually lead back to San Francisco, California. As early as the 1800s, it has been reported that fishermen would come in at the end of the day and throw whatever they had left over into a communal stew, so no one would go hungry. In the spirit of these origins, please adapt this recipe to use whatever fish, shellfish, and crustaceans look good at your fishmonger, supermarket, or the back of your freezer. This basic recipe is designed to include universally available ingredients, but can certainly be adapted. You can splurge on crab legs and scallops or save a little with frozen shrimp and chunks of whole fish. Just make sure you’re getting some of those bivalve beauties in there for a nutritional punch!