Boost Your Immune System with These 6 Amazing Superfoods

Why We Need A Strong Immune System

Our body’s immune system is remarkably complex and designed to protect us from the many contaminants that we encounter daily. Germs are everywhere. Our immune system needs to be continually recharged and supercharged to keep us well guarded from pathogens, infections, and viruses. Adding superfoods to our diet is a very important part of boosting our immune system so that we are adequately covered and protected when we encounter dangerous and unwanted infectious microorganisms. These nutrient-rich foods fuel the immune forces of our body and provide us with the energy needed to sustain their vigilant watch over the body.

The complex design of our body’s immune system protects us from the many contaminants that we encounter daily. Germs are everywhere. Our immune system needs to be continually recharged and supercharged to keep us well guarded from these pathogens, infections, and viruses. Now let us uncover five amazing nutrient dense foods that we can add to our diet to fortify our immune system.

Superfood number 1: Garlic

Garlic is a medicinal plant that is world renowned for its potency when it comes to killing and effectively fighting off viruses, yeasts, bacterium, funguses, and molds. Traditionally, garlic has been used in medicine within many Asian cultures to treat and fight parasitic infestations. Garlic has a high concentration of a sulfur-rich substance called allicin which has repeatedly exhibited antioxidant, anticancer, antimicrobial and blood pressure lowering effects in studies. Allicin is so potent that it has been effective at suppressing and killing some strains of bacteria that are resistant to even traditional antibiotics. Adding this powerful immune boosting herb is one of the best ways we can strengthen our immune system.

The best way to use garlic is by first crushing or dicing it raw, and then allowing it to rest for several minutes before adding it to our food. Simply sauté it with meat or vegetarian dishes. It can even be added to homemade salad dressings. Garlic can also be taken as a supplement in a capsule, or as an extract. Another less widely known way to take advantage of all the incredible health benefits of garlic is by eating black garlic. Black garlic is fresh garlic that has been fermented at a very low temperature for 3 to 6 weeks. This process produces a delicious, savory, tangy, sweet, and chewy treat. It is a must try!

Superfood number 2: Green Tea

Green tea is loaded with polyphenols which are naturally occurring compounds in plants that act like antioxidants in our body. Antioxidants neutralize harmful substances called free radicals that can damage cells and lead to sickness. Polyphenols are also known for reducing inflammation which is the root cause of many serious illnesses. Green tea also contains an amino acid called L-theanine that helps the immune system produce more white blood cells. Green tea is also a rich source of catechins which are substances that help fight off influenza viruses and other microbial pathogens.

Adding green tea to your daily regimen will be as simple as having it as your beverage with each meal. Be sure to always buy organic green tea. And remember to drink it unsweetened it you can. Table sugar and high fructose corn syrup weaken the immune system. Happy Teatime!

Superfood Number 3: Ginger

Ginger is an underground root Native to Southeast Asia that has a strong pungent taste that is frequently associated with Indian Cuisine. Ginger has both culinary and medicinal applications. It has been used in Ayurveda and Asian medicine for thousands of years to treat nausea, stomach discomfort, sore throat, joint pain, and cold and flu symptoms. Ginger has a substance called gingerol that is similar to Capsaicin found in red pepper. Gingerol and Capsaicin both give food a characteristically spicy taste and aroma. Gingerol compounds have been shown to have antimicrobial, antifungal, and anti-inflammatory properties.

A significant research study supporting the antimicrobial properties of ginger revealed that it possesses antimicrobial effects against E. coli, Salmonella Typhi, and Bacillus subtilis. Some forms of gingerol have been shown to slow the growth of oral pathogens. Gingerol also increases gastrointestinal motility, meaning that food empties from the stomach more quickly, so it can continue in the digestive process; for this reason ginger is often used to promote more efficient digestion.

There are a lot of delicious ways to incorporate ginger into our diet. Many people consume it as a supplement in extract, powder, or capsule form. It can easily be added as a spice to our food when we are cooking or to smoothies. Ginger tea is an excellent way to add this spicy herb to your daily diet.

Superfood Number 4: Bone Broth

Here is another life-giving liquid we can add to our diet to boost our immune system. Bone broth is a good source of collagen, glycine, gelatin, and glutamine which have been shown to have soothing effects on gut and intestinal irritation. Anything that strengthens our gut and intestinal health will directly improve our immune system. Approximately 70 -80 % of the human immune system is found in the gut which is our gastrointestinal tract. Bone broth is full of very beneficial electrolytes and nutrients like potassium and magnesium that help shorten the length of the common cold and flu.

Another all-star nutrient of bone broth is the amino acid glycine. Glycine has been shown to have a calming and relaxing effect, which promotes deeper and more restful sleep which is always a necessity when our body is working on healing. Collagen is one of the most plentiful forms of protein in our body and contributes to the resilience and youthfulness of many tissues like skin, bones, joints, tendons and muscles. Our bodies produce collagen, but as we grow older the need to supplement with additional collagen often becomes necessary. Bone broth can easily be added to soups, stews, mashed potatoes, and marinades. It can also be used as the liquid of choice for cooking side dishes like millet and rice. Many simply drink it warm in a mug, just like tea. If you are not the do-it-yourself kind of person, it can be purchased in stores.

Because it is highly perishable, better-quality bone broth will be found with the other frozen foods in a whole foods grocery store. And be sure to look for bone broth made from organically grown and pasture-raised or grass-fed animals. This savory broth may become your new favorite warm drink in the evening before bedtime.

Superfood Number 5: Avocado

This luxurious, creamy, green fruit is botanically classified as a fruit and is technically considered a very large berry with a single seed. Avocados are nutrient rich with phytochemicals like vitamin C, E, K, magnesium, potassium, lutein, beta carotene, B vitamins and omega-3 fatty acids. Half of a single avocado supplies 15% of the daily requirement for B6, a nutrient crucial for reducing inflammation and damage caused by oxidative stress in the body. Avocados are high is healthy fats that help you feel full more quickly and slow the absorption rate of carbohydrates. This can be very helpful in aiding weight loss and normalizing blood sugar levels.

The saturated fat in avocados act as immune boosters by increasing the body’s ability to absorb fat soluble vitamins like A, D, and E. There is also a substance in avocado seeds that can inhibit Streptococcus agalactiae and Staphylococcus aureus infections. Avocados are a good source of monounsaturated fats which promotes heart health. Omega-3 fatty acids found in avocados support a thriving immune system by inhibiting inflammation. Studies have indicated that Omega-3s can offer protection from autoimmune conditions, such as Rheumatoid Arthritis, Crohn’s Disease, and Ulcerative Colitis.

Avocados are a great source of dietary fiber which is great for the colon. There are about 6 to 7 grams of fiber per half avocado. High fiber foods like avocado help prevent constipation, lower the risk of colon cancer, reduce the likelihood of hypertension, stroke, and diabetes. Adequate daily fiber can help lower cholesterol levels and encourage a healthy gut microbiome which naturally boosts our immunity. Adding this delicious fruit to our diet is quite simple. Soft avocados can be quickly whipped into guacamole dip and served with fresh raw vegetables. Firm sliced avocados taste great on top of salads, sandwiches or served as a side dish. How about an avocado smoothie bowl? The possibilities are endless!

Superfood Number 6: Wild-Caught Salmon

This Nutrient dense marine superfood is loaded with vitamins, minerals, and omega-3 fatty acids. Wild-Caught Salmon is rich in vitamin D, vitamin B12, selenium, and zinc which are critical for the support of our immune system. Omega-3 fatty acids, like EPA and DHA, play a particularly important role in decreasing inflammation and in building our immune response. These omega-3 fatty acids found in wild-caught salmon have anti-inflammatory properties that can help reduce chronic inflammation that is associated with many health conditions and diseases.

Salmon also contains an antioxidant called astaxanthin, which gives its flesh that deep pinkish orange color. Astaxanthin helps protect cells from oxidative stress by increasing lymphocytes and natural killer cells in the body. In clinical trials, astaxanthin has been shown helpful in treating neurological problems and conditions characterized by inflammation. And let us not fail to mention what a great source of high-quality protein salmon is for the body. Protein is essential for the production and repair of all cells, including the cells of our immune system! If you are interested in having quality wild-caught seafood delivered straight to your door, check out our free resource sheet.

So, be sure to incorporate all 6 of these superfoods as often as possible in your diet. When we major on eating nutrient rich foods, we set ourselves on a path toward health, wholeness, and longevity. I wish you well on your journey.