The 12 best superfoods to support immune health

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What are superfoods?
Although there is no strict definition of what a superfood is, the term usually refers to nutrient-rich foods that are considered to be particularly beneficial for health and well-being, including support for a healthy immune system.

Some examples of such superfoods include leafy green vegetables, herbs such as kale, berries, salmon, garlic, and turmeric.

What makes superfoods?
What makes these foods so special? First, they provide concentrated doses of essential nutrients, such as vitamins, minerals, antioxidants, fiber, and fatty acids. You must obtain these nutrients from your diet because your body cannot make these nutrients on its own.

When it comes to immune system health, superfoods containing nutrients such as vitamin C and probiotics seem to be particularly helpful.

If you usually eat a “clean diet”, which means you avoid processed foods and choose whole foods, then you are probably already eating some superfoods on a regular basis. However, there is always room for improvement, so let’s take a look at some of the best superfoods below to maintain a strong and healthy immune system.

The best superfoods for a healthy immune system
Superfoods can help take a balanced diet to a new level because they are rich in antioxidants, phytonutrients, and other compounds that can enhance the body’s ability to defend itself through the immune system.

Another way they support the health of the gut and immune system (highly related) is to provide fiber and probiotics. They are “friendly bacteria” that help support overall health.

In addition, many superfoods, such as vegetables and fruits, have a high water content, which means they help support proper hydration, and they are usually low in calories, which helps control appetite and waist circumference.

Where should you start? To help strengthen your healthy immune system, try to “eat the rainbow” by adding a variety of different colored foods to your diet, which indicates that you are getting different nutrients.

Start by adding these 12 superfoods to your diet more often: (Of course, you should always consult your healthcare professional before starting any new diet or lifestyle program.)

  1. Green leafy vegetables such as kale
    Green leafy vegetables (such as arugula, kale, kale, spinach, lettuce, and Swiss chard) are rich in phytonutrients that support a strong immune defense, as well as vitamin C, vitamin A, calcium, fiber, and more.

These vegetables are the best in enhancing antioxidant defenses and promoting healthy inflammation. They also support detoxification, digestion, and possibly even healthy weight management.

  1. Blueberries and other berries
    Just like green vegetables, berries are superstars in the supply of antioxidants such as vitamin C, polyphenols and anthocyanins, fiber and vitamin A. They can help defend against free radical damage, which can damage body tissues, and they are related to the heart and intestinal support.
  2. Yogurt
    Yogurt (and its cousin kefir) is one of the best dietary sources of probiotics. Probiotics support immune health by balancing the proportion of microbes in the gut and helping digestion and elimination.
  3. Citrus fruits
    Fruits such as oranges, grapefruits, lemons, and limes are rich in vitamin C, which helps promote healthy immune defenses. Vitamin C also supports collagen to maintain a strong intestinal lining. The intestine is where most of your immune system is located.
  4. Avocado
    Avocados provide heart-healthy polyunsaturated fats and monounsaturated fats. Your body needs these fats for many purposes, including absorbing other vitamins and maintaining sufficient energy. This fruit (yes, strictly speaking a fruit) is also rich in fiber, potassium, magnesium, and even some antioxidants, which can support healthy blood flow, muscle function, etc.
  5. Broccoli and other cruciferous vegetables
    Vegetables in Brassica/Cruciferous plants, including broccoli, Brussels sprouts, cabbage, cauliflower, and cabbage, are important sources of protective compounds including glucosinolates, which can fight oxidative stress and help maintain Healthy balance of intestinal microbes.
  6. Salmon
    Salmon is an ideal source of protein because it is not only rich in amino acids that help build the lining of the intestines and other tissues, but also rich in omega-3 fatty acids, which can promote a healthy inflammatory response.
  7. Onions
    These delicious vegetables and related types of vegetables such as chives, garlic and leeks have natural beneficial properties because they contain sulfur compounds and antioxidants such as alliinase and quercetin.
  8. Garlic
    Garlic, especially when eaten raw, can provide you with unique and powerful compounds, including allicin and disulfide, which can fight harmful bacteria and provide antioxidant effects.
  9. Flaxseed
    As an important source of fiber and healthy fat, flaxseed promotes intestinal health by “feeding” beneficial bacteria in the intestines and helping to eliminate intestinal health.
  10. Green tea
    Green tea is the main source of antioxidants


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