Natural foods are a great source of vitamins and essential nutrients required for a healthy body. Some of the fruits and vegetables that are commonly available are so highly rich in vital benefits that we can call them Top Superfoods. Our consumption of these foods has drastically reduced over some time. Whereas our dependency on more easily available ready to eat processed foods has increased.
What is an Immune System?
The immune system is our defense with intrinsic structure and processes in our bodies that help us fight against diseases.
Over recent years our immune system has been declining. With new viruses appearing every few years it is important to look at some superfoods that will help us build resistance towards such microscopic organisms.
Here are the top superfoods to boost your immunity.
Disclaimer: This is not medical advice and in no way advice to replace these with your existing medicine. Anyone with existing allergies and conditions should consult their physician. If ever in doubt, consult a medical expert.
An age-old ingredient used in medicine for good reasons. Garlic is used as a supplement to combat cold and flu. It reduces the average number of days that one suffered, by at least 70%.
Garlic may also help lower the blood pressure and bad cholesterol reducing the risk of cardiovascular diseases. Natural antioxidants present in Garlic can improve the antioxidant enzymes in us and substantially reduce oxidative stress in those with higher blood pressure levels.
Naturally present substance, Gingerol, has many medicinal properties because of that it’s been a superfood to fight the common cold, flu, cough and even to improve digestions while it is boosting your immune system. It is full of antioxidants and anti-inflammatory properties. Studies have indicated that consuming ginger has shown incredible results in reducing exercise-induced muscle pain.
A study from 2015 with 41 participants with diabetes showed that with 2 grams of ginger, their fasting blood sugar levels were 12% lower. Larger studies are being conducted to confirm the benefits of ginger, one can’t deny its ability to fight common infections and viruses that we struggle with on a regular basis.
Vitamin C present in all the Citrus fruits has been known for its natural ability in boosting the immune system. The fiber content in these fruits is also a great way of improving your digestive which contributes to regulating foods to deliver its benefits. Consuming the whole fruit is better than taking them in the form of juices because of its sugar content that may affect the overall sugar levels.
They are lower in calorie count while being a good source of anti-inflammatory and antioxidant properties. Some of its benefits may also include a reduced risk of Kidney stones, protect against cancer and may also improve heart health.
If you think Citrus fruit has higher Vitamin C then consider Bell Peppers, it provides 169% of RDI (Reference Daily Intake) that makes it the highest dietary source of this important nutrient. Like most fresh plant food, Bell Peppers are very healthy when consumed raw and in moderation. Eating fresh fruits and vegetables can potentially reduce the risk of cancer and heart disease.
This immune booster has also shown significant benefits in improving eyesight and brain function. Researches have also shown that the red bell peppers can increase the metabolic rate that may help in weight loss.
This awesome probiotic immunity boost made from fermented milk contains millions of good bacteria which are good for the gut. A lot of the immunity comes from a healthy gut and a perfectly good digestive system. The Calcium in Yogurt is really good for the stronger bones and it is also a good source of protein that helps in faster recovery from a workout.
Plain yogurt should be consumed without any added colors or flavors as they contain sugars which may not be beneficial in achieving the desired result. People with lactose intolerance should avoid consuming this.
It grows both in fresh and saltwater, a microbe commonly known as red and blue algae. Spirulina is a powerful super-food, packed with numerous nutrients required for a perfect and healthy body.
Spirulina has proven to be effective in improving energy levels, increased ability to fight against pathogenic organisms such as bad bacteria and viruses because of its antiviral properties.
A lot of us have a love-hate relationship with Broccoli. No matter what we think about the taste, it is a power-packed food and full of vital nutrients.
Broccoli is full of B Vitamins, Vitamin C, Potassium, Fiber and Folate, no wonder this Super Food has wondrous benefits to our immune system, digestion, helps lower cholesterol and improves nerve & heart functions as well.
Do you remember how Popeye got the energy? Considering its richness in Vitamins, Calcium, Magnesium with other essential nutrients, Spinach offers plenty of benefits in strengthening bones, improving eyesight and helps you build an overall resistance towards illness.
It is also a good source of Vitamin A which supports our skin in repelling different kinds of bacteria and viruses. That is why a lot of people add greens in their diet and why wouldn’t anybody do that considering that it is a store full of benefits.
Turmeric is used as a spice in cooking and as a medicine in healing some common health issues. Science is now backing turmeric with various studies showing the benefits of its anti-inflammatory and anti-oxidant properties. It has been used as a spice that is helpful in healing wounds and body aches, studies have also shown that people suffering from Arthritis have benefited quite well.
As a matter of fact, the medicinal capacity of turmeric has been effective in improving brain function and research has also shown that it may have an impact on reducing Alzheimer’s and depression in people.
We are talking about superfoods and we can’t afford to forget this one. Almonds are seeds but popularly known as nuts that are filled with protein, vitamins, minerals, and fiber. Almonds are actually high in unsaturated fats that may improve our blood cholesterol levels and also increase the red blood cells.
Almonds are rich in Vitamin E, an antioxidant, that reduces the oxidization that potentially causes clogged arteries.
The most important thing to do is, include these top superfoods in our regular diet. Daily consumption of these superfoods is important to see tangible results. Building an immune system does not happen overnight, one has to gradually build up. That’s possible by being conscious of what we are eating on a daily basis. I have included these superfoods on the list solely to ensure that they are all completely vegetarian.