Superfoods for Immunity: How Superfoods Can Boost Your Immune System

Did you know that the secret to a strong immune system lies on your plate?

By regularly eating nutritious superfoods packed with vitamins and minerals, you can give your immune system a significant boost.

Immunity is always important, but it's really becoming a hot topic during the cold seasonsThe good news is that by living a healthy lifestyle and eating the right foods, you can keep your immune system strong and resilient all year round.

Which superfoods are the heroes of your immune system? HHow can you integrate these superfoods into your daily life? It's easier (and tastier) than you think!

Why is nutrition important for your immune system?

Think of your immune system as an invisible army that is constantly fighting for you. Just like any other army, it needs fuel to stay strong and alert. That fuel? Food!

Nutrition plays a crucial role in influencing your immune system and determining how effectively your body can defend itself against harmful pathogens. According to Gary E. Deng (MD, PhD), a specialist in integrative medicine, immune cells require specific nutrients to function properly.

By providing your body with the right nutrition, you give your immune system the power to do its job every day.

What kind of nutrition exactly?

According to the Academy of Nutrition and Dietetics the secret lies in a nutritional plan that actually sounds very familiar.

Start with lots of fruits and vegetables. These powerhouses are packed with fiber, vitamins, minerals, and antioxidants that your immune cells need to perform at their best. 

But don't forget the probiotics not – the good bacteria that keep your gut healthy and therefore support your immune system. You can find these in yogurt, sauerkraut and other fermented products. And then there’s the lean protein, essential for building and repairing body tissue. Whether you choose animal sources like chicken and fish, or plant-based options like beans and nuts, your immune system will thank you.

Which foods to avoid?

Ultra-processed and refined foods, such as snack foods and fast foods, often lack essential nutrients that the immune system needs, such as fiber, vitamins, and minerals. Consuming too much of these foods can lead to oxidative stress and inflammation in your body, which weakens your immune system taxed. While you can still enjoy treats like ice cream and fries every now and then, it's wise to not eat them too often to best support your immune system.

In addition to a healthy diet, there are other important factors for a strong immune system. For example, make sure you keep stress under control, get enough sleep and stay physically active.

10 Superfoods That Boost Your Immune System

Wondering which superfoods can give your immune system a serious boost? Here are ten powerful foods that will help you stay healthy and strong:

Garlic

Most of us use garlic in cooking because it adds a delicious flavor to food. But garlic has also been used for medicinal purposes for many years. It is known for its ability to fight infections and may even be beneficial for people with high blood pressure.

Another benefit of garlic is that it is a prebiotic, meaning that it can support the growth and activity of beneficial probiotic bacteria in the gut. Garlic contains allicin, a compound that research has shown can stimulate the activity of immune T cells.

You can incorporate garlic into almost any recipe, so try to use it as often as possible. However, if you are not so fond of the taste, you can also find garlic supplements to reap the benefits.

Spinach

Spinach is not only a great source of vitamin C, but it is also packed with antioxidants and beta-carotene. These nutrients play an important role in fighting infections and thus supporting our immune system. It is healthiest to eat spinach as little as possible to cook, because it retains most of the nutrients that way. On the other hand, cooking it lightly can help our body absorb vitamin A better from spinach.

Ginger

Ginger is known for its anti-inflammatory properties and can help soothe a sore throat. In addition, ginger is used to to relieve chronic pain and can help lower cholesterol. 

An easy way to enjoy the benefits of ginger is to make ginger tea. To do this, thinly slice some fresh ginger and add it to boiling water, along with some honey and possibly a tea bag. Ginger powder is of course also an option.

Yogurt

Yogurt naturally has vitamin D, which is also an important vitamin for the immune system. If you like yogurt, check the label the next time you go to the grocery store to see if it contains "live and active cultures." Greek yogurt is a good example.

Preferably choose 'natural' yoghurt instead of varieties with added flavours and sugar. You can sweeten regular yoghurt with fresh fruit, honey, maple syrup or stevia. 

Start your day with yogurt, add it to oatmeal or smoothies, or even use it as a substitute for sour cream on tacos.

Turmeric

Turmeric, a bright yellow spice, has been used for centuries for its anti-inflammatory properties, especially in the treatment of conditions such as osteoarthritis and rheumatoid arthritis.

Research suggests that high concentrations curcumin, the active ingredient in turmeric, may help reduce exercise-induced muscle damage and boost the immune system. While more research is needed, supplements can be a convenient way to add turmeric to your diet.

Tip: try Golden Milk!

Sunflower seeds

Sunflower seeds are rich in nutrients, including magnesium, vitamins B6 and E, and selenium. Vitamin E supports the functioning of the immune system, while magnesium is an ally for your nervous system.

Almonds

Nuts, such as almonds, are also high in vitamin E. With just half a cup of these crunchy treats – about 46 whole almonds – you've almost got your fill. daily recommended amount inside. 

I love almonds and eat a handful every day as a snack or add them to my protein shake as a change from peanut butter.

Green tea

Green tea is packed with flavonoids, a type of antioxidant. It also has green tea high levels of epigallocatechin gallate (EGCG), another powerful antioxidant. EGCG may have antiviral properties that support the immune system, according to research. Green tea can be enjoyed hot or cold, and can even be added to smoothies for a twist!

Bonus tip: add honey to your green tea. Besides sweetening the tea, it also has antimicrobial properties that further support your immune system.

Citrus fruits

Most citrus fruits are high in vitamin C. Vitamin C stimulates the production of white blood cells, which are essential for fighting infections. Because your body does not produce or store this vitamin itself, it is important to take it daily vitamin C to get inside to stay healthy.

Examples of citrus fruits: grapefruit, oranges, tangerines, lemons and limes. To enjoy the benefits of these fruits, you can add them to water, salads or smoothies for a tropical touch!

Papaya

Did you know that one small papaya 100% of the daily recommended amount vitamin C? Papayas also contain papain – which has anti-inflammatory properties – as well as a fair amount of potassium, magnesium and folic acid, all of which are good for your health.

Other superfoods include mushrooms, broccoli, blueberries, kiwis and red peppers.

Conclusion

Fresh foods can provide our bodies with the nutrients our immune system needs to function properly. 

As you enjoy your daily dose of garlic in your favorite dishes, or a nice cup of green tea, know that you are not only indulging your taste buds, but also supporting your health. And with these ten superfoods by your side, you are ready to face any season with a strong and resilient immune system!

But it is important to remember that a varied diet alone is not enough to keep us healthy. Regular exercise and limiting stress or harmful habits, such as smoking and excessive alcohol consumption, are vital.

About the author:

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*These health claims, made on the basis of plant ingredients, are still being processed by the ESFA at the time of writing this blog.

In the context of European legislation on health claims, we are not allowed to mention on our website for which application you can use this supplement. Of course, we can provide you with personal advice. Please feel free to contact us by email at info@spiruella.nl or use our contact form! We are happy to help you!

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