Strengthen the Immune System with these 7 Great Superfoods


Maintain your physique energized and wholesome by consuming these key superfoods for immune system well being. These seven meals are packed with nutritional vitamins and vitamins that can assist your physique fend off germs throughout chilly and flu season so you possibly can carry out at your greatest. 

What are superfoods?

Superfoods are meals which have a very excessive quantity of nutritional vitamins, minerals, and antioxidants. Their excessive focus of vitamins makes them nice to your well being.

7 Meals That Enhance Your Immune System 



Garlic not solely offers your meal some additional taste, it is usually considered one of the greatest superfoods to spice up your immune system in preparation for chilly and flu seasons. Research have proven that common consumption of garlic extract can have a optimistic impact on blood stress and excessive levels of cholesterol. Plus, garlic is filled with antioxidants, which strengthen your physique’s pure defenses.(1) That makes it price placing up with the dangerous breath, doesn’t it?



The spicy, fragrant ginger root is used so as to add some kick to drinks, teas, soups, and Asian dishes, and it’s additionally an actual superfood. Ginger reduces irritation and relieves ache.(2) Plus, it additionally helps scale back nausea.(3)


Eat some ginger after having a meal with a whole lot of garlic – it helps do away with garlic breath!



Goji berries or wolfberries include vitamin C, B nutritional vitamins, important fatty acids, amino acids, plus minerals and hint components. Combine them into your breakfast smoothie or sprinkle a handful of goji berries over your muesli for that additional increase to your immune system.

4. Chia Seeds

chia pudding

Chia seeds initially come from Mexico, the place they have been usually utilized by the Aztecs and Mayas. These days, they’ve discovered their means into our cooking. There are many causes to eat chia seeds: they’re wealthy in omega-Three fatty acids(4) (100 g include as a lot as 1kg of salmon) they usually present twice as a lot vegetable protein as different seeds.

In liquid, chia seeds can increase to 10 instances their unique measurement inside minutes, which is why they’re typically used to make pudding. However additionally they style nice sprinkled over salad or combined in yogurt.

5. Matcha

matcha latte

Matcha is floor inexperienced tea and well-liked as greater than only a espresso substitute. The excessive content material of free radical scavengers(5), nutritional vitamins, minerals, and hint components make matcha a strong strategy to battle a chilly or flu. The preferred strategy to serve the powder is in the type of a matcha latte. The inexperienced powder can also be an amazing addition to baked items.  

Good to know

Once you purchase matcha powder, guarantee that it is freed from sugar and components. After all, natural high quality could be even higher. The easiest way to retailer it’s packaged in the fridge.



This widespread winter vegetable is an everyday ingredient in superfood dishes. The excessive antioxidant(6) content material strengthens your immune system and protects your physique from ailments like Alzheimer’s and arteriosclerosis. You’ll be able to add uncooked kale to your salad, put together a wholesome snack of kale leaf chips or combine it collectively with apple, kiwi, avocado, and ginger to make a inexperienced smoothie.



One other implausible superfood for total immune system well being is blueberries. They’re loaded with vitamin C and potassium in addition to different essential nutritional vitamins. Be sure you eat them throughout the chilly season – in smoothies, baked oatmeal, or simply as a snack. These purplish berries are anti-inflammatory vitamin bombs that shield towards illness. The flavonoids they include give them their colour.  


These seven superfoods can’t shield you from sickness, however they will help you strengthen your immune system and hold you wholesome. Keep in mind, what you eat is just a small a part of sustaining a wholesome life-style. You additionally have to engage in regular exercise