Imagine eating something delicious that can help lower your cholesterol, reduce the risk of cancer and heart diseases, boost your immune system, or even put you in a better mood with no side effects!
These are none other than the naturally grown foods that are available in all the supermarkets, better known as superfoods.
They are an amazing source of numerous vitamins and minerals that can keep your body healthy and strong.
Here are some of the top superfoods that can do wonders for your health and the immune system:
1. Blueberries – For Their Antioxidants
Blueberries are filled with phyto flavinoids, antioxidants, vitamin C, and potassium.
They are anti-inflammatory and may help in lower the risk of cancer and heart disease.
2. Omega 3-Rich Fish – For Your Memory, Joints, and Heart
Fish are a great source of omega-3 which is known to decrease the risk of heart disease, treat arthritis, help with Alzheimer’s, as well as memory loss.
They are also known to lower the levels of depression and since they are rich in monounsaturated fats they may help in reducing cholesterol.
3. Yogurt – For Boosting Your Immune System
While not widely noted for its immune-boosting properties, yogurt that possesses live and active cultures, as well as Vitamin D, can be highly beneficial for the immune system.
Vitamin D has been shown to help regulate the immune system and is believed to boost the boy’s natural defenses against disease (Cstaneda, 2020).
The probiotics found in yogurt and other fermented products are known to help your gut and stimulate the immune system, helping it to fight off viruses and disease.
Related: 19 Self Care Hacks To Stay Mentally Healthy
4. Chia Seeds – For Liver Protection and Brain Function
Chia Seeds are popular among health enthusiasts and are a favorite in vegetarian diets because they are filled with nutrients and have low calories.
The protein in chia seeds is weight loss-friendly and helps in reducing cravings and appetite.
The many benefits that can be gained from chia seeds are controlled blood sugar, reduced blood pressure, and lowered cholesterol.
5. Flax Seeds – For Appetite Management
Flax seeds are perfect for managing your weight and improving menopause conditions.
Flax seeds can easily be added to any dish to enhance its health benefits.
They assist in suppressing blood levels and modulating appetite because they are an an excellent source of dietary fibers.
Related: Lose weight with the Superfood Cleansing System
6. Dark Chocolate – For Boosting Brainpower
Chocolate contains antioxidants that are good for your overall health.
The caffeine in dark chocolate plays an important role in enhancing mental acuity.
Related: Collagen Hot Chocolate Recipes
7. Dark, Leafy Greens – For Boosting Your Immune System
Dark, leafy greens, much like red bell peppers, are good sources of beta-carotene.
Beta-carotene is associated with increasing the number of disease-fighting cells in the body and reducing inflammation, both of which support immunity (Castaneda, 2020).
Many dark leafy greens are also high in Vitamin C which helps to increase the infection-fighting ability of the immune system (Schend, n.d.).
Examples of dark leafy greens include spinach, kale, and arugula.
In order to obtain the maximum health benefit, dark leafy greens are best prepared lightly cooked and paired with healthy fats to allow for the maximum and easiest absorption of Vitamin A into the body (Castaneda, 2020)
Need More Greens In Your Diet? Drink This Green Drink Powder
8. Pumpkin Seeds – For Energy
Pumpkin seeds seeds are rich in iron which assists in maintaining energy levels and they are alkaline-forming which is essential in the highly acidic diets consumed today.
They are an amazing source of vitamin B including folates, vitamin B-6, pantothenic acid, niacin, riboflavin, and thiamin.
Since they contain L-tryptophan, they may help boost your mood.
9. Coconut Water – For Energy And Hydration
Coconut water can give you a major energy boost because it contains natural electrolytes similar to those found in sports drinks.
It also has kinetin in it which helps to rehydrate, give energy, and reduce aging and fatigue.
All parts of the coconut are considered superfoods. Read more about coconut oil benefits for your health
10. Almonds – For Controlling Cholesterol
Almonds can help control cholesterol levels due to several key factors:
- Heart-Healthy Fats: Almonds are rich in monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. These fats can help raise high-density lipoprotein (HDL) or “good” cholesterol levels, while lowering low-density lipoprotein (LDL) or “bad” cholesterol levels.
- Dietary Fiber: Almonds are a good source of dietary fiber, including soluble fiber. Soluble fiber can help reduce LDL cholesterol by binding to cholesterol molecules in the digestive tract and preventing their absorption into the bloodstream.
- Antioxidants: Almonds are packed with antioxidants, such as vitamin E, which can help prevent the oxidation of LDL cholesterol. Oxidized LDL cholesterol is more likely to contribute to the development of atherosclerosis, a condition where plaque builds up in the arteries.
11. Garlic – For Boosting Your Immune System
Garlic contains compounds that support the immune system by naturally working to destroy bacteria.
It was relied upon by some early civilizations for its value in fighting off infections.
Research suggests that consuming garlic can help minimize the chances of getting sick.
The immune-boosting properties of the herb appear to come from the high concentration of sulfur-containing compounds like allicin (Castaneda, 2020).
12. Ginger – For Fighting Inflammation
Ginger offers benefits to the immune system because of its anti-inflammatory properties.
It is the anti-inflammatory properties that work to support the immune response of the body by preventing inflammation from getting out of control and preventing inflammatory diseases within the body.
This then prevents excess cellular and tissue damage and allows the immune system to effectively ward off viruses, bacteria, and disease (University of Chicago Illinois, 2020).
13. Watermelon – For Energy And Hydration
You may not think of watermelon as a food that can give you an energy boost but it can.
Watermelon not only gives you energy, vitamins, and minerals it also delivers a lot of hydration. Remember, the vast majority of watermelon is made up of water so this means you are getting a lot of what you need in one fruit.
For best results for energy, try watermelon as a juice form first thing in the morning.
Bottom Line
While these are not all the superfoods that offer benefits for your health and immune system, this list is a good place to start.
By making more intentional efforts to eat those foods that boost the power of our immune system, we decrease our chances of getting sick and promote our body’s ability to repair.
In turn, we are then in better shape to live vibrant and long lives.
Which of these superfoods are you eating and which ones will you be adding to your diet?
Sources:
http://www.everydayhealth.com/photogallery/superfoods.aspx#05
Castaneda, R. (2020, March 23). 8 foods that can support your immunity. US News & World Report. https://health.usnews.com/wellness/food/slideshows/foods-that-can-support-your-immunity?slide=5
Newman, T. (n.d.). The immune system: Cells, tissues, function, and disease. Health News – Medical News Today. https://www.medicalnewstoday.com/articles/320101
Schend, J. (n.d.). What to eat and drink to boost your immune system. Healthline. https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#citrus-fruits
University of Illinois at Chicago. (2020, 1). Boosting the anti-inflammatory action of the immune system. ScienceDaily. https://www.sciencedaily.com/releases/2019/07/190731102220.htm
WebMD. (2020). Slideshow: Immune-boosting foods. https://www.webmd.com/cold-and-flu/ss/slideshow-immune-foods
