7 Superfoods To Boost Your Immunity
On some level, most of us are concerned about our health. We generally try to eat well, exercise regularly, get enough sleep, and develop healthy habits.
But how many of us pay special attention to the immune system as the foundation of good health and vitality? Not every good habit leads to a strong and healthy immune system. A strong immune system is absolutely necessary if we want to enjoy long-term health and protection from disease.
More than anything else, the foods we eat have a direct impact on the health of our immune systems. So, kudos if you’re already eating a healthy, balanced diet — but you need to go a step further.
Did you know that there are certain “superfoods” that, when consumed on a regular basis, can have a near-miraculous effect on your immune system’s health and strength? These foods are high in nutrients and have disease-fighting properties that will boost your immune system like nothing else.
That is why they are appropriately termed superfoods.
But, before we get into those superfoods, let’s go over some warning signs that indicate when our immune system requires attention.
Inflammation, which causes a variety of illnesses and conditions, is the main issue associated with a weakened immune system. The following symptoms indicate that your immune system is not functioning properly.
- Diarrhoea/constipation
Frequent bouts of diarrhoea or constipation indicate gut inflammation caused by a bacteria or virus that your immune system is unable to eradicate. In most cases, recurring or chronic digestion problems indicate a weakened immune system.
2. Slow healing
Swollen, inflamed wounds or scratches that take longer to heal indicate a weakened immune system.
3. Cold hands and feet
Blood vessel inflammation reduces blood flow to the extremities, causing them to feel chilly and numb. Again, this is a sign of a weakened immune system.
4. Frequent colds
If you get repeated colds that are difficult to get rid of, this is a solid sign that your immune system isn’t working properly and is too weak to identify and eliminate even a simple cold antigen.
5. Elevated stress levels
Have you ever noticed how often you get sick after going through a particularly stressful period in your life? Long-term stress has been demonstrated in studies to damage the immune system. It is critical that you set aside time on a regular basis to relax and de-stress.
6. Frequent infections
Sore throats, ear infections, and infected cuts and sores are all indications that your immune system requires a major boost.
7. Fatigue
When your immune system is weak, your body will try to preserve energy by directing it toward your sluggish immune system in order to keep it functional. The end outcome is often chronic exhaustion.
If you are experiencing one or more of these warning symptoms, it is time to give your immune system some much-needed attention in order to save your health from degrading further.
The symptoms of a weakened immune system should never be ignored. The simplest and most effective way to strengthen your immune system is to provide it with the nutrients it requires to function at its best.
Start eating the following superfoods on a regular basis — and prepare to be surprised at how quickly our health will improve.
- Honey
Potent properties: Antimicrobial, antioxidant, antimicrobial, and hygroscopic properties (helps with tissue healing and regeneration).
Honey has been known for its near-miraculous medicinal properties since the dawn of time. It was used to treat skin problems, cure coughs and digestive disorders, and as an ointment to promote wound healing, among other things.
Honey contains a variety of minerals and vitamins. This aids in the healing and regeneration of the immune system. This delectable natural sweetener collaborates with your immune system to eliminate free radicals, kill harmful bacteria, and promote overall cell and tissue rejuvenation.
According to research, consuming a small amount of honey daily strengthens the immune system and allows it to fight infections more quickly. It also aids the body’s healing process. Honey is frequently recommended to patients recovering from surgery in many cultures to promote faster tissue healing and reduce scarring.
Honey can also be used to treat chronic diarrhoea and other digestive problems, as well as sore throats, coughs, and acid reflux. All of these symptoms point to a weakened immune system.
Note: The darker the color of the honey, the more antioxidants and disease-fighting properties it contains. Raw honey is also more potent and more flavorful than processed honey, which is heated and filtered, causing some of its potent properties to be lost.
Best Practice: One tablespoon of honey per day is all you need to boost your immunity and reap all of the other advantages of this natural energy source. It is best taken first thing in the morning with a glass of lukewarm water or a herbal tea. You can also gradually increase your honey consumption by using a teaspoon as a sweetener in beverages or as a delicious topping for yogurt, oatmeal, or fresh fruit.
2. Mushrooms
Potent properties: Immune stimulant, immuno-modulator, antibacterial, antimicrobial.
An occasional cold, minor injury, or insect bite is actually beneficial to your health. It strengthens the immune system and keeps it alert and ready to fight off more serious infections if they occur.
The seemingly innocuous mushroom is an immune stimulant, which means it acts as an energizer, exercising the immune system and giving it a good “workout” without actually making you sick. Making mushrooms a regular part of your diet can actually boost your immune system by 300 percent.
Mushrooms contain potent antibacterial agents that aid in the fight against viruses, bacteria, and fungi, and they are a good source of essential minerals required by the immune system.
Best practice: A half-cup of mushrooms per day is all you need to reap all of their benefits. They are so versatile that they can be added to almost any dish, either alone or in soups.
3. Oranges
Potent properties: Antioxidant, antibacterial, vitamin C
When we think of oranges, we immediately think of vitamin C, which is the best anti-cold and flu remedy. Oranges have the highest vitamin C concentration than any food. One medium orange contains 162 percent of the recommended daily intake of vitamin C.
Vitamin C, in addition to being a powerful antioxidant that neutralizes free radicals, strengthens the immune system by promoting the production of white blood cells. White blood cells are the immune system’s primary weapon in the fight against infection. Oranges also contain copper, vitamin A, and vitamin B-9, all of which are important for immune system function.
Note: Citrus fruits in general contain vitamin C, so if you don’t like oranges, try lemons, limes, grapefruit, mandarins, or tangerines instead. It’s best to eat them fresh, in juices, or peeled and raw.
Best practice: Don’t wait until you’re sick to start drinking orange juice. Instead, incorporate it into your daily diet. Fresh orange juice should always be preferred over canned or frozen orange juice. One glass in the morning and another in the evening will do wonders for your immune system. If you enjoy oranges, eat them as often as you can, or alternate them with other citrus fruits. They make great healthy snacks and desserts.
4. Sweet Potatoes
Potent properties: Beta-carotene, vitamin A, antioxidants
When was the last time you consumed sweet potatoes? Unfortunately, sweet potatoes do not rank high on our list of frequently consumed foods. They do, however, rank high on the list of immune-boosting superfoods.
The often-overlooked sweet potato is high in vitamin A, which the immune system requires to function properly because it promotes active disease-fighting white blood cells. Just one sweet potato contains 400% of your daily vitamin A requirement!
Best practice: A half cup of boiled sweet potatoes every day, or a whole boiled or baked sweet potato every other day, is recommended. They’re delicious and filling, so incorporating them into your diet shouldn’t be a chore!
5. Fish
Potent properties: Omega-3 Fatty acids
Fish is high in Omega-3 fats, which boost immunity by increasing the production and activity of white blood cells. This superfood is not only good for your immune system, but it is also good for you in a variety of other ways. Among these health advantages are:
• Reduces risk of stroke and heart attack
- Contains nutrients that promote brain health
- Promotes longevity
- Decreases the risk of autoimmune disease
- Improves eyesight
- Improves sleep
Remember that not all fish are created equal. Consume the following types of fish for maximum immune-boosting benefits:
• Wild salmon
• Mackerel
• Tuna
• Oysters (not technically a fish but are great for promoting immune system function)
• Char
• Cod
• Rainbow trout
• Halibut
- Sardines
Note: If eating fish isn’t an option for you, fish oil supplements are a great substitute. According to research, fish oil improves immune system response and increases white blood cell production.
Best practice: Eat fish twice or three times per week — or every day if you enjoy it — to keep your immune system strong and healthy. It is simply the healthiest source of protein you can consume.
6. Garlic
Potent properties: antioxidant, antibacterial, antiviral, antibiotic.
For centuries, raw garlic has been used as a powerful medicinal herb. It has such potent anti-inflammatory and antimicrobial properties that it is referred to as a natural antibiotic. Allice, a powerful antibacterial that prevents blood clotting, lowers cholesterol, and kills bacteria, is one of the most potent immunity-boosting compounds found in garlic.
It has also been shown to inhibit the growth of some cancers. Its properties naturally make it a powerful immunity booster, assisting your body in warding off illness and infection.
Garlic helps your body fight almost any type of infection when consumed on a regular basis. The list includes the common cold, flu viruses, arthritis, inflammatory bowel disease, and other conditions.
Best practice: One or two cloves of raw garlic per day will amaze you with the results. Finely chopped cloves can be swallowed with a glass of water. If you like garlic, that’s even better. Make it a point to include fresh garlic in your meals on a regular basis.
7. Chicken Soup
Potent properties: Antiviral, antibiotic, antimicrobial.
Our mothers and grandmothers can teach us a thing or two about maintaining a healthy immune system. Remember that big, fragrant pot of chicken soup your mom used to make when someone was sick in bed? That’s exactly what the doctor ordered! Nothing beats homemade chicken soup for speedy recovery from a bad case of the flu.
Chicken soup provides a good source of protein, calcium, B vitamins, magnesium, and zinc to your immune system. These ingredients work together to boost the immune system and keep it functioning properly. When you’re sick, it helps you heal faster by keeping you hydrated and fed.
Best practice: If you’re sick, drink chicken soup several times a day to relieve runny nose, congestion, coughing, and other cold and flu symptoms. However, don’t wait until you’re sick to eat chicken soup. A bowl of this superfood twice or three times per week will help keep your immune system strong and help you avoid colds and flu.
The bottom line is that these superfoods are versatile, tasty, and well-liked by the majority of people. They can be combined into dishes, eaten alone, or combined in such a way that they never become boring or bland.
When these superfoods are consumed on a regular basis, their immune-boosting properties kick in right away. If you have symptoms of a weakened immune system, they will begin to fade within a few weeks. You will have more energy, be less prone to illness, sleep better, and look better as a result of a few simple dietary changes. Isn’t that incredible?