13 Best Superfoods For Your Health And Immune System In 2023

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

These are filled with phytoflavinoids, antioxidants, vitamin C, and potassium.
Blueberries help in lowering the risk of cancer and heart diseases.
These are anti-inflammatory as well.

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.
These are rich in monounsaturated fats which help in reducing cholesterol.

3. Yogurt – For Boosting Your Immune System

While not widely noted for its immune-boosting properties, yogurt that possess 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.

4. Chia Seeds – For Liver Protection and Brain Function

These are popular among health enthusiasts and are a favorite in vegetarian diets.
Chia seeds are filled with nutrients and have low calories.
They are a great source of energy and are also rich in protein.
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

These 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 modulate appetite.
They are an excellent source of dietary fibers.

6. Dark Chocolate – For Boosting Brainpower

Contains antioxidants that are good for your overall health.
The caffeine in dark chocolate plays an important role in enhancing mental acuity.
It is filled with flavonoids which enhance blood flow by reducing blood pressure and handling cholesterol.

Not only are these superfoods extremely healthy for us but are also delicious to eat.

7. Dark, Leafy Greens – For Boosting Your Immune System

Dark, leafy greens, much like red bell peppers, are good sources of beta-carotene.
In addition to being good for the eyes and skin, 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. This allows for the maximum and easiest absorption of Vitamin A into the body (Castaneda, 2020)

Need More Greens? Drink This Green Drink Powder

8. Pumpkin Seeds – For Energy

These seeds are rich in iron which assists in maintaining energy levels.
They are alkaline-forming which is essential in the highly acidic diets consumed today.
Pumpkin seeds are an amazing source of vitamin B including folates, vitamin B-6, pantothenic acid, niacin, riboflavin, and thiamin.
These are beneficial in treating depression as L-tryptophan, a chemical component in these seeds helps in boosting 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

Helps in reducing bad cholesterol from becoming oxidized which helps in reducing cardiovascular risk and preventing damage to the lining of your blood vessels.
Can be used as snacks or added to salads or cereals.

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 for 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. To give some flavor to it consider adding some ginger which can also help with digestion.

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