Immunity-Boosting Superfoods Worth Trying This Season
As the pandemic recedes, life moves towards the new normal. But one thing that is here to stay is an ongoing focus on immunity. If you have strong immunity, you can ward off the virus and other health threats that may surface in the future. Thankfully, bolstering your immune system is easier than you think. A balanced diet and healthy lifestyle give you a good start, but there is much more to explore.
Mother Nature offers a host of superfoods that can take you a step closer to holistic well-being. These herbs and foods are easily available and do not cost a fortune. Since they are natural, you can trust them for safety. You can consume them directly or use them as supplements to achieve better immunity. Here are the best immunity-boosting superfoods you can stock up for the season and beyond.
Your journey towards well-being starts with dark-green leafy vegetables. Kale, arugula, and spinach are the best immunity boosters. They are high in fiber and offer a host of minerals and vitamins for a healthy body. Besides strengthening your immune system, they boost muscle function and promote heart health. The best part is that leafy greens are easy to integrate into your daily diet. You can have them raw, juice them up, or add them to everyday recipes. A cupful is enough to keep disease at bay and enhance longevity in the long run.
Coughs and colds become more prevalent in the winter season, so you need a plan to combat them. A hefty dose of vitamin C enables you to fight infections with stronger immunity. Studies indicate that vitamin C speeds up the production of white blood cells, making it a potent health aid. Loading up on citrus fruits is the best way to increase its intake. Oranges, tangerines, grapefruit, lemons, and limes are delicious, and you can have them as whole fruit, juices, or only a dash of flavor. Either way, they deliver immense benefits for your immunity.
Another superfood you shouldn’t miss out on this season is berries. They come loaded with fiber and vitamin C and also provide anti-inflammatory, antioxidant flavonoids. Dietary fiber keeps you regular and improves gut health. Vitamin C is a natural immunity booster, and flavonoids take your disease-fighting capacity a step ahead. Berries also do wonders for mental health, making them a holistic superfood. Even better, you have a variety to choose from.
If you want to drink your way to good health, green tea offers magical benefits as a super drink. Start your day with a cup of goodness to live longer and keep disease at bay. Green tea is high in antioxidants and polyphenolic compounds that enrich it with strong anti-inflammatory properties. The drink offers protection against common diseases like cold and cough and grave ones such as heart disease, diabetes, and cancer. It promotes detoxification and weight loss as well.
Agaricus blazei Murill
Healing with food is a growing trend, and several wellness winners are making it big. One of the best-known immunity boosters is agaricus blazei murill (ABM), a type of Brazilian mushroom that comes with proven immune-boosting properties. These mushrooms are rich in immunomodulating polysaccharides and β-glucans. Studies validate their anti-infection, antiallergic, and antiasthmatic properties. You can easily integrate ABM into your daily diet by using supplements or brewing tea.
Red bell peppers
Red bell peppers are another incredible addition to an immunity-boosting diet. Surprisingly, they contain three times as much Vitamin C as an orange. They also offer beta carotene, a nutrient your body converts into vitamin A. Both these vitamins go a long way in building up your immune health. Trying new recipes with this powerful food is easy as it blends well with salads, stews, and baked dishes.
Fish is among the healthiest and most versatile superfoods as it comes loaded with nutrients. You can try options like trout, cod, tuna, and salmon to get an ample supply of lean protein. Seafood also has vitamin B12 and omega-3 fatty acids, and both are great for your immune health. Two to three servings of fish a week cut down the risk of chronic diseases to a significant extent. Not to mention, you enjoy their delicious taste and rich texture as well. You can bake, fry, or grill fish to create the best recipes according to your taste.
Nuts and seeds
Nuts and seeds are storehouses of nutrients, making them ideal for keeping you healthy and safe from disease. They are high in fiber, protein, and healthy fats. Walnuts, flax seeds, and chia seeds are specifically beneficial because of their high content of omega-3 fats. Adding them to your immunity diet is simple as you can have a fistful for your breakfast or as an anytime snack. They are far healthier than junk and high-sugar snacks. The next time you feel like snacking, reach out for the jar of nuts and seeds.
Ginger is a healing herb that decreases inflammation and restores immunity naturally. You can rely on it to keep coughs and colds, sore throat, respiratory infections, and digestive issues at bay. The herb has carminative action and adds flavor to food. You can use it in sweet and savory dishes or brew it as herbal tea. It is easily available and easier to integrate into everyday cooking.
Like ginger, garlic is another inexpensive superfood you can find in your kitchen. It contains a sulfur-rich compound called allicin that enriches it with natural immunity-boosting properties. Garlic can fight infections, lower blood pressure, and even slow down the hardening of arteries. It adds zing to food and does wonders for your health. You can add it to any cuisine, and it blends like magic.
Strong immunity is the cornerstone of good health and longevity. But it need not be about popping pills, as these superfoods can go a long way to boost your immune system. These foods are natural and easily available, and you need not struggle to consume them every day. Start right now and move a step closer to healthy living.