Keep your body energized and healthy by eating these important superfoods for immune system health. These seven foods are packed with vitamins and nutrients that help your body fend off germs during cold and flu season so you can perform at your best.
What are superfoods?
Superfoods are foods that contain particularly high amounts of vitamins, minerals and antioxidants. The high concentration of nutrients in these immunity booster foods is good for your health.
7 STop Foods That Boost Your Immune System
Garlic not only adds some extra flavor to your meals, but is also one of the best superfoods to boost your immune system in preparation for cold and flu season. Studies have shown that regular consumption of garlic extract has a positive effect on blood pressure and high cholesterol levels. Plus, garlic is full of antioxidants, which strengthen your body’s natural defenses.(1)
The spicy, aromatic ginger root is used to add a little kick to drinks, teas, soups and Asian dishes and is a true superfood. Ginger reduces inflammation and relieves pain.(2) Plus, it helps reduce nausea.(3)
Eat some ginger after a meal with a lot of garlic – it helps get rid of garlic breath!
Walnuts, peanuts, almonds and cashews are packed with nutrients and incredibly healthy. Not only do they provide a lot Vegetable protein and fiber, they are high in vitamins, minerals and antioxidants. Nuts also provide you with valuable omega-3 fatty acids, vitamin E and folic acid. The large Iowa Women’s Health Study showed that regular consumption of nuts (1-4 times a week) reduced the risk of cardiovascular diseases.(4)
Eat a handful of nuts with some fruit when you’re in a hurry, toss some in your salad, or add nut butter to your porridge.
4. Chia seeds
Chia seeds originally come from Mexico, where they were used regularly by the Aztecs and Mayans. Nowadays, they have found their way into our kitchen. There are many reasons For athletes To eat chia seeds: They are rich in omega-3 fatty acids (100 grams contain as much as 1 kg of salmon) and they provide twice as much vegetable protein as other seeds.(5) They are rich in antioxidants and Soluble fiber.
In liquid, chia seeds can expand to 10 times their original size in minutes, which is why they are so popular Used for making pudding. Here are some other ways to use the superfood:
Add design to:
- Sports drinks: Soak 1-2 TBSP chia seeds in about 3 TBSP water. 15 to 30 minutes. Mix the mash into your pre-workout sports or isotonic drink.
- Homemade ice cream
Chia seeds as a vegan egg substitute:
For Baking: Mix 1 TBSP ground chia seeds and 3 TBSP water for each egg you want to replace. Then, mix with the rest of the ingredients.
Matcha ground green tea and There is Popular only as a coffee substitute. The high content of free radical scavengers, vitamins, minerals and trace elements make matcha a powerful way to fight a cold or flu.(6) The most popular way to serve the powder is in matcha latte form. Green powder is also a great addition to baked goods.
Very happy to know
When you buy matcha powder, make sure it is free of sugar and additives. Of course, organic quality is even better. The best way to store it is packaged in the refrigerator.
This common winter vegetable is a regular ingredient in superfood dishes. High antioxidant(6) The content strengthens your immune system and protects your body from diseases like Alzheimer’s and arteriosclerosis.(7) Plus, the high fiber content in kale keeps your gut healthy.
Blueberries are another amazing superfood for overall immune system health. They are full of vitamin C and potassium and other important vitamins.(8) Be sure to eat them in the cold season – in smoothies, in cooked oatmeal or as a snack (i) Yogurt. These purple berries are anti-inflammatory vitamin bombs that protect against disease. The flavonoids in them give them their color.
One of the best ways to strengthen your immune system is by including superfoods in your diet. Eat a variety of colorful, immune-boosting foods in a balanced diet. And remember to stay hydrated, get enough sleep and exercise regularly.