What is a Superfood?
While there is no formal definition of what a superfood is, it is most commonly used to describe nutritionally foods that are thought to be exceptionally good for health and well-being, including immune system support.
Leafy greens like kale, berries, salmon, garlic, and herbs like turmeric are examples of superfoods.
What Makes a Superfood a Superfood?
What makes these foods so unique? To begin with, they give a concentrated dosage of vital nutrients—vitamins, minerals, antioxidants, fiber, and fatty acids—that you must receive from your food since your body cannot produce these nutrients on its own.
Superfoods containing nutrients like vitamin C and probiotics appear to be especially beneficial for immune system function.
If you adopt a "clean diet," which means you forgo processed foods in favor of natural foods, you're probably already consuming several superfoods on a daily basis. However, there's always space for improvement, so let's take a look at some of the best superfoods for keeping your immune system robust and healthy.
The Healthiest Superfoods for Your Immune System
Because superfoods are high in antioxidants, phytonutrients, and other compounds that improve your body's capacity to defend itself via the immune system, they can help take a well-balanced diet to the next level.
Fiber and probiotics, which are "friendly bacteria" that assist promote general health, are another way they support gut and immune system health, which are high linked.
Furthermore, many superfoods, such as vegetables and fruits, have a high water content, which helps to maintain adequate hydration. They are also generally low in calories, which helps to control your hunger and waistline.
How do you get started? Try to "eat the rainbow" by including a range of various colored foods in your diet to assist boost your healthy immune system. This signifies that you're getting diverse nutrients.
Start by including these 12 superfoods in your diet on a more frequent basis: (Of course, before beginning any new dietary or lifestyle program, you should always consult your healthcare provider.)
Yogurt
Yogurt (and its cousin kefir) are one of the greatest dietary sources of probiotics, which aid with digestion and excretion by balancing the ratio of bacteria in the gut.
Kale and leafy greens
Leafy greens (such as arugula, kale, collard greens, spinach, lettuce, and Swiss chard) are high in phytonutrients, as well as vitamin C, vitamin A, calcium, fiber, and other nutrients that promote robust immune systems.
These vegetables are excellent for increasing antioxidant defenses and encouraging a balanced inflammatory response. They can also help with cleansing, digestion, and possibly even weight loss.
Blueberries and other berries.
Berry, like greens, is a powerhouse of vitamin C, antioxidants such as polyphenols and anthocyanin, fiber, and vitamin A. They help to protect against free radical damage that may harm body tissues.
Citrus Fruits
Vitamin C-rich fruits such as oranges, grapefruit, lemons, and limes can help support strong immune systems. Vitamin C also aids collagen protein in the maintenance of a healthy gut lining. The majority of your immune system is housed in your gut.
Avocados
Avocado contains heart-healthy polyunsaturated and monounsaturated fats that your body need for a number of functions, including vitamin absorption and energy maintenance. This fruit is also high in fiber, potassium, magnesium, and antioxidants, all of which help to maintain good blood flow, muscular function, and other bodily functions.
Broccoli, Other Cruciferous Vegetables
Broccoli, Brussels sprouts, bok choy, cauliflower, and cabbage, all members of the Brassica/cruciferous family, are high in protective chemicals including glucosinolates, which help fight oxidative stress and promote a healthy gut microbiota balance.
Salmon
Salmon is a great protein source since it's high in omega-3 fatty acids, which help develop your gut lining and other tissues, as well as amino acids, which help build your gut lining and other tissues.
Onions
Sulfur components, as well as antioxidants like alliinase and quercetin, provide these delicious vegetables—and related kinds like chives, garlic, and leeks—naturally beneficial qualities.
Garlic
Garlic has unique and strong chemicals such as allicin and disulfides, which fight germs and give antioxidant benefits when consumed raw.
Flaxseeds
Flax seeds aid to gut health by “feeding” beneficial bacteria in the gut and assisting with elimination.
Green Tea
Green tea is high in antioxidants like EGCG, which can help you fight oxidative stress, offer you a burst of energy when you're tired, and maintain a healthy metabolism.
Turmeric
Turmeric contains curcumin, an important component that supports a healthy inflammatory response. Not only that, but it has other potential health advantages for joints, skin, and cognition, especially when combined with black pepper, which enhances turmeric's chemical absorption.
