7 Superfoods That Naturally Boost Your Immune System

 

 By Mark Affable Natural Health Remedies Team (Natural Health Advisers)

 

Introduction

In this COVID season, it’s more important than ever to maintain a strong immune system. What we eat, drink and do can play a significant role in this process.

A healthy diet is one of the most important ways to boost immunity and prevent disease. Eating a variety of foods that provide nutrients and antioxidants can be the easiest way to do this.

1. Watermelon

Watermelon is a cheap and tasty immune-boosting fruit that's high in vitamins A, B6, and C. It also provides glutathione and potassium, which help protect your body from infections and inflammation.

Another health benefit of watermelon is that it's full of antioxidants, which can fight off the damaging effects of free radicals and prevent disease. It's also packed with fiber, which helps keep your bowels regular and prevent constipation.

Several studies have found that watermelon may lower the risk of heart disease. It contains an amino acid called citrulline that can help move blood through your body and lower your blood pressure.

It also has lycopene, which is a powerful antioxidant that can help lower your risk of cancer and heart disease. It's best to eat fully red watermelon, which has a higher concentration of lycopene, says Meyer-Jax.

It's also a good source of lutein and zeaxanthin, which are both known to support eye health. Getting enough of these nutrients can help prevent age-related macular degeneration, which is a leading cause of blindness in adults.

2. Leafy greens

Leafy greens - like spinach, kale, and chard - are high in vitamins, minerals, and phytonutrients that strengthen the immune system. They also help prevent heart disease, cancer, and high blood pressure.

They contain carotenoids and antioxidants that protect your cells from damage. They're also low in fat and calories, making them a good addition to any healthy diet plan.

To help boost your immune system naturally, eat leafy greens frequently throughout the day. They can be added to salads, smoothies, soups, and other dishes that you already enjoy eating.

The nutrient-rich proteins in leafy greens stimulate the production of innate lymphoid cells, which line your gut and protect your digestive system from bad bacteria and inflammation. Without these innate lymphoid cells, your body will struggle to protect itself from infection and other health problems.

However, as with all fruits and vegetables, leafy greens can be contaminated with germs before they reach your plate. Germs can be present in irrigation water and fields where the vegetables are grown, in packaging and processing facilities, in trucks used for shipping, and in food handlers' hands. To avoid contaminating your leafy greens, wash and cook them thoroughly at all stages of the production process.

3. Sweet potatoes

 

Sweet potatoes are a nutrient-rich food that’s full of antioxidants and fiber, and they’re also low in calories. One medium-sized baked sweet potato gives you 40% of your daily vitamin C and 400% of your recommended amount of vitamin A, both essential for maintaining healthy immune system function (4).

In addition, sweet potatoes are rich in beta-carotene, a compound that converts to vitamin A in your body. A lack of vitamin A has been linked to reduced immunity and poor gut health, so getting enough of it can boost your body’s defenses against disease (29).

Another reason to include sweet potatoes in your diet.. They’re a good source of manganese. This mineral helps produce collagen, a substance that promotes skin and bone health.

In addition, sweet potatoes are high in both soluble and insoluble fiber. Fiber-rich diets have been shown to lower the risk of cancer and diabetes, improve heart health, and increase bowel movement regularity. Lastly, a high-fiber diet has also been linked to a healthier microbiome, which is your internal community of bacteria that lives in your gut.

4. Blueberries

Blueberries are jam-packed with an antioxidant called flavonoids, which help in limiting damage to cells and boosting immune function. They also have a good amount of vitamins, including vitamin C, potassium and dietary fiber.

Another health benefit of blueberries is that they contain antioxidants like resveratrol and pterostilbene, which reduce inflammation and fight off infections and other chronic diseases. In addition, they can lower LDL cholesterol, which is a bad form of cholesterol that clogs your arteries and increases your risk of heart disease.

These antioxidants can be found in fresh, frozen and dried versions of blueberries. The freeze-dried variety is often a better option than fresh because the antioxidants are preserved.

In a salad, adding antioxidant-rich blueberries is a great way to boost iron absorption in your body and to add a delicious, refreshing flavor. You can blend fresh blueberries with chopped spinach and avocado for a light, satisfying meal or snack.

In cocktails and desserts, adding blueberries to a cocktail is a simple way to enhance the flavor of a drink without adding calories or nutrient-void sugar. Just blend the berries and add to sweeten the drink.

5. Nuts and seeds

Nuts and seeds are some of the best foods that naturally boost your immune system. They are also an excellent source of heart-healthy fats, complex carbohydrates, protein, vitamins and minerals.

A handful of nuts and seeds each day can provide you with a range of essential nutrients, including vitamin E and omega-3 fatty acids. These fats help to reduce inflammation and protect your immune cells from damage.

They are also rich in vitamin A, which helps to stimulate the production of antibodies. Vitamin A-rich foods include carrots, sweet potato, spinach and red bell peppers.

Seeds are also a good source of selenium and zinc, which play an important role in keeping your immune system strong. e,g pumpkin, sesame seeds, peanuts, cashews and almonds. These two minerals can be hard to find in a normal diet, but they are often found in large amounts in seeds and nuts.

Whether you prefer to eat raw or roasted, nuts and seeds are an essential part of a healthy diet. They are nutrient-dense, containing generous amounts of calories, protein, fiber, essential vitamins and minerals, and a wealth of antioxidants, including luteolin, phenolic compounds and isoflavones.

6. Salmon

Salmon is packed with vitamins and nutrients that can help strengthen your immune system. These include omega-3 fatty acids, selenium, and vitamin A and D.

This fish is also an excellent source of potassium, which can reduce your risk of stroke. Potassium can also aid in regulating blood pressure and improving heart health.

In addition to these benefits, salmon is a good source of long-chain omega-3 fatty acids (DHA and EPA). Consuming more of these essential fats has been shown to decrease inflammation and lower the risks of heart disease and diabetes.

Additionally, salmon is an excellent source of astaxanthin, a powerful antioxidant that can help improve eyesight and protect against UV damage. It can also help reduce your cholesterol levels.

Finally, salmon is high in vitamin D, which helps keep your immune system functioning properly and can prevent many serious diseases. A deficiency in vitamin D has been linked to a range of conditions, including cancer, multiple sclerosis, rheumatoid arthritis and type-1 diabetes.

The omega-3 fatty acids and other nutrients in salmon can also increase your levels of good cholesterol, which can lower your risk of heart disease. Plus, salmon is a low-calorie food that will fill you up and help you maintain a healthy weight.

7. Seafood

It’s no secret that a well-balanced diet filled with fruits, vegetables, lean meats and fish, nuts and seeds is your body’s strongest defense against illness. However, a lot of people have trouble incorporating these foods into their diets.

Seafood is a great source of zinc, selenium and vitamin B6, which all help strengthen your immune system. It also contains omega-3 fatty acids, which may enhance your immune function and reduce inflammation.

Try adding seafood to your weekly meal plan. You can add shrimp, salmon, oysters, crab and clams to pasta, salads, and sandwiches.

 

Another nutrient that boosts your immunity is vitamin C, which is found in most citrus fruits. It can increase the production of white blood cells and is known to decrease symptoms of colds and flu.

It is also important to drink enough water throughout the day, which helps carry immune-boosting nutrients throughout your body and facilitates their transfer to your cells. Try drinking lemon, cucumber or mint-infused water to get started.

Conclusion

The best way to support your immune system naturally is by eating a well-balanced diet of fruits, vegetables, whole grains, lean meats, seafood and fatty fish, low-fat dairy products and nuts and seeds. If you aren’t getting these foods in your diet, it may be beneficial to consider a supplement. However, if you don’t have time to consume healthy foods, following a few simple lifestyle changes can go a long way in helping to boost your immunity, such as minimizing alcohol and sugar intake and increasing your daily intake of vitamin C and other key immune-boosting vitamins and minerals.