Now, more than ever, it is important we support and try to boost our immune system. Many nutrition experts suggest adding “super foods” to your diet. But can these foods really make a difference to your immune system? Below is your guide to supporting your diet with superfoods.
What is an immune system?
Our immune system is a complex system of our body, consisting of blood cells and receptors that interact and attempt to balance, as well as fight off germs and viruses. Every person has a different immune system. Some people have an overactive system and therefore, autoimmune diseases, where their cells target their own organs, causing diseases like Chron’s, thyroid diseases or Rheumatoid Arthritis. Conversely, an underactive immune system may cause more colds, coughs and illnesses. Medications such as cancer drugs can further suppress an immune system. Is there anything one can do to improve a compromised immune system?
Can a diet of superfoods really boost your immune system?
While there is no magic potion, a balanced and varied diet of essential nutrients (proteins, carbohydrates, fats, vitamins and minerals) can lead to good health and a high functioning immune system. There is no single food group that will do the trick, but instead certain “superfoods” that are especially helpful to the immune system.
What “Superfoods” Support Your Immune System?
A “superfood” is considered “super” because it has properties that are considered more nutritional than other foods. Typically, a superfood is a plant, vegetable or fruit, but some fish, beans, seeds and nuts also qualify. Below is a list of these “superfoods” that can boost your immune system.
1. Garlic
Garlic is one of the most effective superfoods to boost your immune system, as it can have a positive effect on lowering blood pressure and cholesterol levels. It is full of antioxidants that strengthen natural defenses. Chop it up and sauté food with garlics or try raw with honey.
2. Fish
Fish is a powerful superfood, as it is loaded with Omega 3 Fatty Acids. Try salmon or mackerel to boost your immune system with fish.
3. Coconut Oil
Coconut oil is a powerful superfood that contains linoleic acid and MCT fat.
4. Spinach
Spinach has dense nutritional value; This dark, leafy green is packed with antioxidants, vitamins and minerals such as folate, zinc, beta carotene, and is rich in vitamin C, all of which increase the infection-fighting abilities of our body. To gain the most value, cook spinach as little as possible to retain the most nutrients.
5. Ginger
Ginger is a root which can be cooked with, added to drinks, teas and soups. It is considered a prime superfood because it reduces inflammation, relieves pain, nausea and can stop symptoms of colds and flu, sore throats and more.
6. Blueberries
Blueberries are a fantastic superfood for overall immune health, as they are packed with vitamin C, potassium, and reduce inflammation. Enjoy as a stand-alone snack or in smoothies or baked goods.
7. Goji Berries
Goji berries are in this superfood group because they contain vitamin C, vitamin B, essential fatty acids, amino acids, and minerals that give your immune system an extra boost.
8. Zinc
Zinc is a mineral which has been known to help with healing wounds and supporting the nervous system. You can take a zinc supplement to easily incorporate this essential mineral, or snack on some pumpkin seeds to get a dose.
9. Almonds
Almonds are nuts, and a handful of these healthy fats are packed with the recommended daily value of vitamin E, a powerful antioxidant.
10. Sunflower seeds
Sunflower seeds are full of nutrients such as selenium, which is known to combat viral infections. These powerful seeds also contain phosphorous, magnesium, and high amounts of vitamins B-6 and E.
11. Turmeric
Turmeric is a bright yellow, bitter spice, that has been used for years in treating inflammation and arthritis. It is an antiseptic, analgesic and combats colds, flu and more.
12. Citrus Fruits
Citrus fruits are an excellent source of vitamin C, which helps to strengthen immunity and fight off bacteria and viruses, by increasing the production of white blood cells. Lemons, limes, oranges, grapefruits, tangerines, and clementines are all easily available citrus fruits.
13. Green Tea
Green tea is a nutrient rich in natural antioxidants, so it is no surprise it is ground and enjoyed as hot tea. Green tea has been found to fight inflammation, with vitamins, minerals and amino acids.
14. Mushrooms
Mushrooms, chock full of beta glucans, vitamins, minerals and amino acids, help to boost your immune system.
15. Chia Seeds
Chia seeds are rich in omega-3 fatty acids and vegetable protein. They are often eaten raw over salads, or in yogurt or puddings where they expand 10x their size.
16. Kale
Kale is another leafy, green vegetable, high in antioxidants, helpful in strengthening your immune system and protecting from diseases. You can consume kale raw in salad, bake it to become “chips”, cook it down, or add to smoothies.
17. Acai Berry
Acai berries are known as the “Brazilian superfruit” because they originate from that area, boasting a tremendously high amount of antioxidants, more so than other berries, that benefit brain and heart health.
18. Red bell peppers
Red bell peppers are high in beta carotene and higher in vitamin C than any other fruit or vegetable, with almost 3x more than an orange. They are known to keep skin healthy, as well as eyes.
19. Broccoli
Broccoli is packed with vitamins A, C, E, fiber, and minerals. Broccoli is best consumed raw or lightly cooked, to keep nutrient value.
20. Papaya
Papaya is a fruit high in vitamin C, potassium, magnesium, folate and a digestive enzyme called papain, known for anti-inflammatory effects.
21. Kiwi
Kiwis are full of essential nutrients, such as folate, potassium, vitamins C and K, all known to boost white blood cell production and fight infection.
22. Poultry
Poultry like chicken and turkey is high in Vitamin B-6, which plays an important role in red blood cell production. For this reason, it is no surprise chicken noodle soup made with chicken stock or broth helps us to feel better when we are sick. It can improve cold and flu symptoms and reduce inflammation.
23. Shellfish
Many types of shellfish, surprisingly, are packed with zinc, which our bodies need for immune function. Oysters, crab, lobster, mussels are some varieties of shellfish high in zinc.
Why Eat Superfoods?
The above 23 superfoods can help you strengthen your immune system, ward off germs and bacteria, and provide your body proper nutrition as part of a balanced diet. These powerful foods, in tandem with a healthy lifestyle can help you ward off infections, to live a long, strong, healthy life!
