8 Superfoods That Can Boost Your Immune System

superfood boost immune system

The answer to boosting the immune system lies not in medicine but in what you consume. Our bodies attack foreign invaders such as germs, bacteria or chemicals to protect you us from diseases.

If one’s immune system is weak, such invaders can easily cause illnesses. We, therefore, need to ensure that we take the right foods to strengthen our immune system.

Superfoods are the types that are filled with healthy nutrients to protect your body from diseases and boost your immune system.

High-quality nutrition is beneficial for you and your entire family including the little ones. Allow us to help you out by discussing some of the most effective and available superfoods you should add to your diet.

1. Citrus Fruits

Citrus fruits are the likes of lime, lemons, grapefruit, tangerine, and oranges. They contain vitamin C which can boost your immune system. They also contain compounds which fight free radicals in the body. Antioxidants also prevent crucial body cells from breaking up.

These fruits are also a healthy source of fiber which is known to lower the levels of cholesterol in the body. The flavonoids in citrus fruits support heart health. Unlike other fruits, citrus fruits do not elevate the blood sugar levels in the body.

They contain minerals like potassium which come in handy in regulating fluids in the body and facilitating muscle contraction. Potassium also reduces the effect of salt from your diet. Taking citrus fruits can reduce the risk of suffering from heart diseases.

2. Leafy Vegetables

Taking a lot of vegetables can prevent a young one from getting seasonal ailments such as the flu. Green leafy vegetables is a wide term that includes different types such as broccoli, cabbage, and spinach. All these contain healthy nutrients such as antioxidants and fiber to boost the digestion process.

Vitamin E is also present in leafy vegetables to protect your body from pro-inflammatory molecules. Green vegetables have minerals such as calcium which strengthens your bones. The iron in them increases the supply of blood in the body. Phytochemicals in them also help in the fight against diseases.

3. Nuts and Seeds

You can get healthy fat from nuts such as peanuts, walnuts, and almonds. These superfoods contain minerals such as zinc. They also have antioxidants and vitamin E which prevent your body from inflammation. Walnuts also contain omega-3 fatty acid which is necessary for the functioning of the brain. Not many people are aware of the health benefits of fatty acids.

Many studies have also shown that the not so commonly heard of Omega 7 is rather effective as a fat burner. Ultra Omega Burn is a weight loss supplement that is made from pure Omega 7. Read our review of Ultra Omega Burn here.

You can increase their digestibility by soaking seeds in water to soften them. This also helps seeds cook faster. Try to mix different nuts and seeds so that you are not bored from eating one type. These are superfoods that you can easily add to your diet. Furthermore, they prevent you from snacking a lot since the fiber in them makes you feel full after a short while.

4. Fish

How many times do you take fish? Most of us choose red meat instead of fish. You should take fatty fish such as salmon and tuna. Red meat is unhealthy and can cause diseases. Fish, on the other hand, is loaded with omega three fats which boost your immune system.

The fatty acids in fish like sardines and mackerel can reduce inflammation. Look for different ways of cooking fish so that you can avoid taking unhealthy oil from deep fried fish. Baking or boiling fish is healthier than deep frying it since it reduces the risk of developing heart diseases.

5. Yogurt

The fermented milk comes with good bacteria that aid in digestion and also strengthens your immune system. The bacteria in yogurt is known as probiotics. They help in reducing bad bacteria in the body and fight infections. Ladies are advised to take yogurt to prevent themselves from yeast infection.

When shopping for yogurt, you should choose the plain type since it does not contain sugar. For a person who cannot take dairy, you can select coconut yogurt. If fermented milk is not an option for you, look for probiotic supplements.

6. Berries

Who can resist the delicious flavor of berries? Apart from the tastes, berries are a rich source of antioxidants. Though all kinds of berries are healthy, the most popular one is blueberries. They have phytochemicals and flavonoids which are forms of antioxidants.

These minimize inflammation through neutralizing free radicals in your body. You can use them in different ways such as consuming them as they are or blending them to form different smoothies.

7. Garlic

Garlic adds a sweet aroma in food. Most people don’t like eating garlic since it causes bad breath. It is, however, a superfood that fights bacteria that causes infection. It reduces the bad bacteria in the stomach and relieves stomach aches. It contains a compound known as allicin which helps in fighting bacteria that cause flu.

Garlic is an antifungal superfood that can prevent one from yeast infections. The allicin compound in it inhibits the growth of the fungus, Candida Albicans which causes yeast infections. Its antioxidant properties allow it to lower the level of cholesterol in the body. It also fights cardiovascular diseases.

8. Honey

This sugar alternative comes with numerous benefits. Local honey is a natural cure for allergies in the body. The sweet liquid also contains different minerals like iron, magnesium, and calcium.

It can boost your energy and prevent you from fatigue when working out. The glucose in honey gets absorbed easily for an instant boost of energy. Honey is also the cure for persistent cough thanks to its antimicrobial properties. It destroys bacteria that cause infection.

Honey also helps you fall asleep easily by converting serotonin to melatonin. This is the chemical compound that is responsible for regulating sleep. Enough rest also strengthens your immune system. The antioxidants in honey also eliminate free radicals from your body. To achieve all these benefits, add honey to warm water and include lemon juice to give change its taste.

Final thoughts

Superfoods contain numerous nutrients that the body needs to be healthy. You should, therefore, add the foods above to your diet and eliminate unhealthy ones to boost your immune system. They can help you save a lot on hospital bills.

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