Top 10 Superfoods to Help You Improve Your Immunity

By Dickson Osas

Eating healthy is a proven way to have sound health and a functioning immune system; eating son certain foods can help keep your immunity strong; if you are looking to prevent illnesses like flu and other viral infections, your focus should be on what you eat. What you eat and how you spend your life, in general, have a direct impact on your physical health. While pre-packaged and processed foods are easy and readily available when looking for instant food.

Nevertheless, preparing a nutritious and balanced meal from scratch using natural ingredients is essential for maximum health. Stock your kitchen with these natural foods that provide a variety of necessary elements for a balanced diet, and incorporate them into your diet daily to give your life a healthy boost and improve your immune system.

Best Immunity-enhancing Superfoods

1. Bell Pepper

Bell Pepper
Photo by Mire Carlo

The bell pepper contains twice as much vitamin C as citrus fruits; in addition to its immune-boosting properties, vitamin C also aids in skin improvement; the red pepper is also a good source of beta-carotene, which helps keep the eyes and skin healthy; studies have found a strong link between foods rich in carotenoids and the prevention of certain types of cancers due to the high antioxidant content of carotenoids; adding a good amount of bell pepper to your diet can help prevent cancer.

2. Lemon (citrus fruits)

Lemon (citrus fruits)
Photo by Irina

Lemon is not only a good taste enhancer but is also packed with antioxidants that help in boosting the immune cells; both Lemon and its other siblings from the citrus family possess health benefits that rejuvenate the body and mind. A daily dose of Lemon taken as lemonade or squeezed raw in meals boosts immunity, helps fight infection, cleanses the body, and helps the overall health. Generally, this vitamin c packed fruit is known to have the ability to fight common infections, like colds and flu, and prevent general body weakness that may be caused by oxidative stress or malaria. To get even more nutrition out of this sour fruit, pair it with lip-smacking recipes for a refreshing taste and balanced diet.

3. Almonds

Almonds
Photo by Jocelyn Morales

A handful of almonds provides a rich source of nutrients, including energizing protein, hunger-satisfying fiber, and many essential vitamins and minerals. Almonds are the tree nut with the highest levels of protein, fiber, calcium, vitamin E, riboflavin, and niacin.

They’re also one of the leading sources of magnesium, which is difficult to come by. Consuming these nuts daily provides many benefits, including weight management, diabetes prevention, and heart health.. Thankfully, these flavorful and adaptable nuts are accessible all year to give your dishes a healthy and delectable touch. Add almonds to your daily food intake for simple, satiating, and healthful snacking.

4. Papaya

Papaya
Photo by Debora Cardenas

Pawpaw is a food that is loaded with vitamin c, 157% of the daily recommended amount of vitamin C in single papaya; it contains an enzyme called papain which breaks down top protein foods, and it includes a high amount of potassium, vitamins B and folate, which are good antioxidants and beneficial to the immune system, it also contains a decent amount of other vitamins which makes it a superfood for immune boosting.

5. Broccoli

Broccoli
Photo by Louis Hansel

This is a type of food that is super-loaded with vitamins and minerals; it contains vitamins A, C, and E as well as many other antioxidants and Fibre, it is known as one of the healthiest available vegetables, the rich amount of vitamin C available in Broccoli helps in its immune-boosting ability

This humble green vegetable is rich in beta-carotene a great source of antioxidants, multiple nutrients like fiber, potassium, folate, calcium and poly nutrients that help in combating the risk of developing heart disease, diabetes, and other such diseases. Broccoli can be eaten cooked or raw, depending on the choice; it goes well with salads and vegetables and can be steamed to get enough amount of nutrients required to improve your immunity.

6. Ginger

Thane, Maharashtra, India
Photo by Dean David

Ginger is one of the oldest food used in traditional medicine for treating different ailments; it’s a powerful food used as a spice; ginger help decrease inflammation which works well in treating ailments such as sore throat, joint pain, flu, common cold, and many other illnesses, Ginger is packed with multiple health benefits, it has a compound that functions

well in lowering cholesterol level and decreasing blood pressure, Ginger also helps the immune system work at its best by boosting it when it’s underactive and inhibiting it when it’s hyperactive. It’s also proved to combat drug-resistant germs, making it one of the finest foods for the immune system.

7. Garlic

Garlic
Photo by Surya Prakash

Garlic is one of the most highly used spices for adding flavor to food; garlic has stood out among other food as an immunity-boosting superstar; Garlic has been shown to treat illnesses such as the common cold, flu, and a number of other disorders. It is an antioxidant-rich food with a unique combination of flavonoids and minerals. Include garlic in your daily diet if you want to maintain good health.

A bulb of garlic contains 5mg of calcium, 100 sulfuric compound and 12mg potassium, these are powerful enough to fight any infection and bacteria, It is a vital ingredient used for culinary purpose, its aroma and taste adds an extra flavor to your dishes. Garlic’s capacity to destroy parasites in the body, manage blood pressure, and suppress cholesterol are some of its other remarkable abilities that earn it the moniker “superfood.”

8. Spinach

Spinach
Photo by Louis Hansel

High in vitamin C and antioxidants, it contains beta-carotene, which increases the infection-fighting ability of the immune system; spinach can be easily added to your food, and it’s quite cheap and obtainable in your local grocery stores; spinach is rich in multiple essential micronutrients with an immune-boosting ability like potassium, iron, calcium, magnesium, folate and vitamin A, spinach can be eaten raw by assing to salads, but the best way to get the best out of it is by cooking it moderately to release other nutrients and brings it to optimum performance.

9. Green Tea

Green Tea
Photo by Sergey Norkov

Green and black teas are both high in flavonoids, making them good sources of antioxidants, although green tea takes the lead due to the presence of Epigallocatechin gallate (EGCG).

This special form of antioxidant has been proven to enhance immune functions; this adds to the reason for green tea’s high medicinal properties. Hence its efficacy in treating various ailments, it is also a good source of the Amino Acid (L-thiamine) responsible for producing germs fighting compounds in the body.

10. Yoghurt

Yoghurt
Photo by Wesual Click

Yogurt is one of the foods that can strengthen the immune system; it often contains a good number of good bacteria that promote gut health and improve immunity; yogurt is rich in nutrients like calcium and magnesium with a high amount of protein.

Yogurt contains beneficial bacteria (probiotics) that improve your immune system and protect you from cancer. The perfect breakfast-or dessert is yogurt topped with blueberries, almonds, flaxseed, and honey. Salad dressings and dips can also be made with yogurt.