Superfood helps boost our immunity system and fight against illness. Adding these ingredients or food items to your daily routine can improve your overall health while keeping you fit for a better lifestyle. Let us find out some of those superfoods and understand their benefits... https://www.thewellnesscorner.com/blog/10-superfoods-to-boost-your-immunity
2. What are Superfoods?
• Superfoods are nutrient dense foods
packed with vitamins, minerals and
antioxidants.
• They offer maximum nutritional
benefits with minimal calories.
• Helps neutralize free radicals in the
body.
• Reduces the risk of diseases like
heart disease, arthritis, stroke,
cancer, etc.
3. • Superfoods contain nutrients that are essential for the functioning of the immune
system and helps fight off diseases. These nutrients also keeps you energized.
• Consuming these foods along with eating a healthy diet keeps immune system
strong and healthy.
Some of these nutrients are:
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Zinc
How superfoods help enhance immunity?
4. Superfoods that enhance immunity
• Citrus Fruits
• Garlic
• Ginger
• Herbs & Spices
• Holy Basil
• Indian Gooseberry
• Nuts & Seeds
• Red Bell Peppers
• Mushrooms
• Green Leafy Vegetables
5. • Rich in Vitamin C that helps build up your
immune system.
• Increases the production of white blood
cells which are key to fighting infections.
• Popular citrus fruits include:
• Lemon
• Limes
• Oranges
• Grapefruit
• Tangerine
• Squeeze lime to your vegetables or beans
or enjoy oranges or lime as a snack.
Citrus Fruits
6. • This cooking staple contains antiseptic
properties.
• Comprises antioxidants and
compound allicin that helps fight cold.
• Raw garlic increases the number of t-
cells in the blood, which in turn fights
viruses.
• Crush or slice garlic cloves and add to
salad dressings.
Garlic
7. • Has antibacterial and anti-inflammatory
properties.
• Contains compound called gingerol that
supports immune system.
• Helps kill cold viruses and has been said
to combat chills and fever.
• Chew a small slice of ginger before meals,
sip herbal tea or add to smoothies,
salads, curries, etc.
Ginger
8. • Herbs and spices like turmeric,
cinnamon, cloves, black pepper, star
anise, etc. have natural infection-
fighting properties.
• Have natural antibiotic and anti-
inflammatory properties.
• Add these to your soups, vegetable
dishes, dips and sauces, etc. for a
healthy lifestyle.
Herbs & Spices
9. • Swallow 5-8 basil leaves in the
morning or enjoy a cup of refreshing
tulsi (basil) tea.
• Protects against nearly all infections
from viruses, bacteria, and fungi.
• Tulsi leaves extract increases the
activity of natural killer cells in the
body.
Holy Basil
10. • An excellent source of Vitamin C.
• Helps prevent viral and bacterial infections
including cold and cough.
• Take amla juice mixed with water every
day on an empty stomach.
Indian Gooseberry (Amla)
11. • Packed with essential immune-boosting
nutrients like vitamin E, magnesium,
manganese, B vitamins like vitamin B2
and B3 and omega-3 fatty acids.
• Seeds like pumpkin or sunflower seeds
are also rich in zinc that helps fight off
cold and other infections quicker.
• Are a great option for healthy snacking
or add to your breakfast cereal or
smoothies.
Nuts & Seeds
12. • One of the richest sources of vitamin C
and a good source of beta carotene.
• Contains almost 3 times as much vitamin C
as oranges.
• Great addition to your salads, dips, stir-fry
veggies, etc. to boost your defense
mechanism.
Red Bell Peppers
13. • Rich in vitamin D, B and selenium, it
improves your immune system.
• The only plant source of vitamin D.
• Also contains beta glucans that activates
leukocytes for better functioning of the
immune system.
• Try grilled or roasted or add them to
soups, salads, scrambled eggs, etc.
Mushrooms
14. • Excellent sources of vitamin C,
vitamin K, antioxidants, potassium,
magnesium, beta carotene, etc.
• Plays a critical role in regulating the
functioning of the immune system.
• Make smoothies, add to your salads
or soups, or try stir-fried.
Green Leafy Vegetables
15. These superfoods need to be taken for longer duration along with a healthy diet to
reap the benefits.
• Maintain healthy eating habits.
• Eat a variety of foods.
• Include colourful fruits and vegetables in your diet.
• Pay attention to the serving size.
• Buy local and seasonal foods to ensure the highest nutrient content.
• Replace processed foods with whole foods.
NOTE: Excess consumption of these foods can be harmful for health and can lead to
many health problems.
Points of consideration
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Editor's Notes
Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health.
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again.
Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.
Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.
Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.
Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.