What are your Immune-building Super Foods?
Your immune system is the equivalent of your body’s own militia- sworn to defend against both foreign and domestic enemies. It protects against disease, infection and helps you to recovery after an injury. So, keeping your immune system strong is essential. Here’s a list of super foods that can boost and help your body fight off infection.
Be mindful of your meals. Reach for the Super Foods.
Elderberry - this fruit is loaded with antioxidants and help fight inflammation.
Button Mushrooms -this vegetable is full of the mineral, selenium, and the B vitamins (riboflavin and Niacin).
Acai Berry - these berries are generally used in smoothies, juice or yogurt and granola. Their dark color indicates a high propensity of anthocyanins, a type of flavonoid with antioxidant effects. Other berries high in anthocyanins are black raspberries, blueberries, blackberries and red raspberries.
4. Spinach - this ‘super food” is rich in folate, fiber, antioxidants like Vitamin C and more. If you eat spinach raw or lightly cooked, you will reap the most benefits.
5. Sweet potatoes - known for its rustic orange color, sweet potatoes are high in beta-carotene, which turns into Vitamin A in your body.
6. Broccoli - this vegetable has plenty of nutrients (Vitamin A, Vitamin C, and the antioxidant, glutathione)
7. Raw garlic - has multiple immune-building benefits including fighting off viruses, bacteria and fungi, but you have to eat the real food, not the powdered version.
8. Ginger - Added to your meal for a spicy kick, ginger is a good source of antioxidants. This root works best in your body - you can steep it to make tea or stir in your vegetables.
9. Tumeric - this yellow spice can improve a person’s immune response due to the curcumin, a compound in the tumeric.
10. Red bell peppers - in an effort to avoid the sugar in fruits like oranges or kiwi, red bell peppers are an excellent source of Vitamin C. Believe it or not, roasting and stir-frying red bell peppers can preserve the nutrient better than steaming or boiling.
Studies have shown that super Foods high in antioxidants and flavanoids help prevent coronary heart disease, cancer, as well as, strengthening the immune system and decreasing inflammation. A regular diet of the “super foods” listed above can increase energy levels, help to maintain a healthy weight and improve your overall quality of life.
