Top 7 Foods to Supercharge Your Immune System, STAT

  • These foods are jam-packed with powerful nutrients that will help your immune system and boost your health in general.   
  • Learn all about the benefits of each of these superfoods.   
  • Get ready to be a healthier version of yourself with the help of natural immunity!   

We’re sure you’ve heard the famous proverb, “An apple a day keeps the doctor away.” But the million-dollar question is, is that true? Can apples (and other potential superfoods) skyrocket your well-being? Read on to find out.   

Apples  

It turns out that the popular, overstated saying about apples keeping the doctor away rings true. The humble, often overlooked apple is chock-full of nutrients like:  

  • Calories: 104  
  • Carbs: 28 grams  
  • Fibre: 5 grams  
  • Vitamin C: 10% of the Daily Value (DV)  
  • Copper: 6% of the DV  
  • Potassium: 5% of the DV  
  • Vitamin K: 4% of the DV  

*Note these values are for a medium-sized 200 gm apple*  

Apples are a good source of fibre and antioxidants. Consuming them has been linked to a decreased risk of developing various chronic diseases, including diabetes, heart disease, and cancer. Apples may help people lose weight and improve gut and brain health. 1 Also, they’re a fantastic energy booster and can even possibly be an alternative for coffee, if you’re trying to cut down on caffeine. 

Kiwis  

While it’s known that oranges and other citrus fruits are filled with vitamin C, we bet that you didn’t know that kiwis are a great source of it as well! A single average-sized kiwi contains a surprising 71% of your daily recommended value of Vitamin C.   

The boons of kiwis don’t stop there. Vitamin E, folate, carotenoids, and polyphenols are all found in kiwifruit. A study shows that seniors who ate four kiwis daily for four weeks were less likely to get upper respiratory tract infections but less likely to suffer from severe and long-lasting head congestion. It also aided those who had a sore throat in their recovery.  

Interested in more vitamin C packed foods? Parsley, thyme, peppers, broccoli and tomatoes are just some of the foods that contain a ton of it.   

Garlic  

Garlic not only enhances the taste of food but also regulates the immune system. It’s immune-stimulating, boosting the function of NK cells, which have enzymes that can kill tumour cells or virus-infected cells. Garlic is also anti-inflammatory and protects the heart, decreasing cholesterol and blood pressure.  It’s also great for our intestines for various reasons:  

  • It can boost helpful bacteria like Lactobacillus, a natural GI tract resident and great probiotic.  
  • It’s antibacterial, antiviral, and antifungal.  
  • It can correct gut bacterial imbalances that cause inflammation.  
  • You can use garlic in practically any recipe, and if you don’t like the taste, it’s available as a supplement.  

Turmeric   

Curcumin, a remarkable ingredient found in turmeric root, has a slew of health benefits, including the following:  

  • Can reduce cortisol levels with its use.  
  • Its anti-inflammatory properties can be helpful in the treatment of autoimmune illnesses, as well as in the reduction of chronic inflammation in the body.  
  • It promotes the growth of good bacteria in the stomach and reduces the presence of harmful bacteria.   
  • People with rheumatoid arthritis might use it to reduce joint swelling.  
  • Not to mention, turmeric is great for skincare too! Many people implement it in their skincare routines. 

Turmeric is a wonderful spice to use while cooking, despite the unwanted bright yellow tint it gives your skin, tongue, and teeth. Since it doesn’t really absorb well in your GI tract, you’d need to consume large quantities of it to get any results that actually improve immunity. That’s why it’s recommended to take curcumin supplements instead to enjoy all the benefits that come with curcumin.  

Poultry/Chicken Soup  

You’re probably scratching your head and puzzled on this one, but we swear it’s not just an old wives’ tale. Chicken soup made by broth or stock made by boiling chicken bones is high in gelatin, chondroitin, and other nutrients that help heal the gut and the immune system.   

On the other hand, chicken and turkey meat lowers inflammation and is rich in vitamin B-6 (needed for many functions in the body, as well as for the production of red blood cells).   

Green Tea  

Green and black teas are both high in flavonoids, which are a type of antioxidant. Green tea truly shines when it comes to its concentration of epigallocatechin gallate (EGCG), another potent antioxidant.  

EGCG has been shown in studies to improve immune function. The fermentation process that black tea undergoes degrades a significant amount of the EGCG. Green tea, on the other hand, is steamed rather than fermented, which preserves the EGCG.  

Additionally, green tea contains the amino acid L-theanine. L-theanine may help your T cells produce germ-fighting compounds.  

Broccoli   

Broccoli is a powerhouse of nutrients. An excellent source of vitamins A, C, and E, as well as fibre and numerous other antioxidants, you can reap its full benefits by cooking it very little, or even not at all. Steaming is the ideal method, according to researchers.2 

Bottom Line  

As you’ve learned, there are ample superfoods that exist, along with many others we haven’t discussed for the sake of brevity of this blog post. All these foods listed have tremendous benefits, and we highly recommend integrating them into your diet, if you haven’t already, that is. We hope you enjoyed reading this, and please consider commenting below your favourite superfoods!  

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