The challenges our immune system faces change with the seasons. Our health can be put to the test by the cold weather, shorter daylight, and seasonal illnesses. Superfoods can help boost your immune system, and you will feel better. Superfoods, which are foods rich in nutrients and offer many health benefits including immune support, can be a powerful strategy. Here is a list of the 10 best superfoods for boosting your immune system during this season.
1. Citrus Fruits
Citrus fruits such as grapefruits and oranges are known for their high levels of vitamin C. Vitamin C plays a major role in the immune system, as it stimulates the production of white cells that are vital for fighting infections. Vitamin C is also an antioxidant that protects your cells against damage caused by free radicals. Citrus fruits can boost your body’s immunity.
Enjoy in a variety of ways: Add lemon slices to water or a grapefruit to breakfast.
2. Garlic
Garlic’s medicinal properties have been revered for centuries. Garlic contains compounds such as allicin that have antimicrobial and immune-boosting properties. Allicin boosts the immune system by increasing white blood cell production and activating immune cells. Garlic has antioxidant and anti-inflammatory effects that can support your overall health.
Enjoy in a variety of ways: Add minced or roasted garlic to stir-fries and soups. You can also make an oil infused with garlic for use as a dressing and marinade.
3. Ginger
Ginger is a superfood with immune-boosting qualities. Gingerol is a compound that has anti-inflammatory and antioxidant properties. Gingerol can enhance the immune system by reducing inflammation. It also supports the body’s own defenses. Ginger has antiviral qualities that can help to fight common colds and other infections.
Enjoy in a variety of ways: Make fresh ginger tea or add grated ginger into smoothies. You can also use it to spice up your cooking.
4. Spinach
Spinach contains vitamins and minerals which are essential for a healthy immune system. Spinach is a great source of folate, vitamin A and vitamin C. All of these vitamins are important for immune health. Vitamin C helps boost the production of the white blood cells while vitamin A maintains the health of the mucous tissues, which are barriers against infection. Spinach is also rich in antioxidants, which help to combat oxidative stresses and promote overall health.
Enjoy in a variety of ways: Blend spinach into smoothies or soups, and use it to base stews.
5. Yogurt
Yogurt is a fermented dairy product that contains probiotics–beneficial bacteria that support gut health. Healthy gut microbiome contributes to a strong immune system as the digestive tract is a major part of immune function. The probiotics found in yogurt can help to maintain a healthy gut flora and boost your body’s resistance to infections.
Enjoy in a variety of ways: Add it to smoothies or dressings.
6. Blueberries
The blueberry is a tasty and nutritious fruit, which is rich in antioxidants. Vitamin C and flavonoids are particularly important. These antioxidants protect your cells against damage caused by free-radicals and boost overall immune function. Blueberries are high in vitamin C, which helps to boost your immune system by enhancing the function and production of immune cells.
Enjoy in a variety of ways: Add blueberries to cereal or yogurt, or blend into smoothies.
7. Almonds
Almonds contain a wide range of vitamins and minerals including magnesium and vitamin E. They also provide healthy fats. Vitamin E is an antioxidant that protects cells from oxidative stress and boosts immune function. Magnesium helps maintain a healthy immune and regulate inflammation.
Enjoy in a variety of ways: Add them to oatmeal or salads, use them as a snack, or spread almond butter on bread.
8. Sweet Potatoes
Sweet potatoes contain beta-carotene which is converted by the body into vitamin A. Vitamin A helps to maintain the health of skin and mucous tissues, which are barriers against infection. Sweet potatoes are also rich in vitamin C and antioxidants that support the immune system and fight inflammation.
Enjoy in a variety of ways: roast sweet potatoes, mashing them or using them as a base for soups and stews.
9. Turmeric
Turmeric is an anti-inflammatory spice that’s known for its yellow color. Curcumin, the active ingredient in turmeric, modulates the immune system to reduce inflammation. Turmeric can help keep your immune system healthy by supporting immune function and decreasing oxidative stress.
Enjoy in a variety of ways: Add turmeric to soups, curries and stews or make a turmeric milk (golden milk), a warming beverage.
10. Green Tea
Green tea contains antioxidants, namely catechins. These have been proven to improve immune function and fight infections. Green tea polyphenols help the body fight pathogens, reduce inflammation and enhance its ability to combat them. Green tea consumption can improve the immune system and your body’s defenses.
Enjoy in a variety of ways: Use green tea to make a delicious beverage or as the base for a smoothie.
Conclusion
These above top 10 superfoods can boost your immune system, and improve your overall health as the seasons change. These superfoods each have their own unique benefits. They can boost vitamin C, antioxidants and gut health or reduce inflammation. You can improve your health by including these foods in your daily diet.
While these superfoods may support immunity, a healthy life style also includes a balanced diet and regular exercise.