7 Superfoods • Enhance Your Immune System

Keep your body energized and healthy by eating these important superfoods for immune system health. These seven foods are packed with vitamins and nutrients that will help your body fight off germs during cold and flu seasons so you can perform at your best.

What are superfoods?

Superfoods are foods with a particularly high proportion of vitamins, minerals and antioxidants. Their high concentration of nutrients makes them good for your health.

7 superfoods that will boost your immune system

1. GARLIC

In addition to adding extra flavor to your meal, garlic is one of the best superfoods to help boost your immune system as you prepare for cold and flu seasons. Studies have shown that regular consumption of garlic extract can have positive effects on blood pressure and high cholesterol levels. Garlic is also full of antioxidants that help strengthen your body's natural defenses. (1) So this is worth taking the bad breath, isn't it?

2. ginger

The spicy, aromatic ginger root gives drinks, teas, soups and Asian dishes a touch of kick and is also a real superfood. Ginger reduces inflammation and relieves pain.(2) It also helps reduce nausea.(3)

Tip:

Eat some ginger after a meal with lots of garlic – it will help get rid of the garlic breath!

3. GOJI BERRIES

Goji berries or wolfberries contain vitamin C, B vitamins, essential fatty acids, amino acids as well as minerals and trace elements. Mix them in your breakfast smoothie or sprinkle a handful of goji berries over your granola for an extra boost to your immune system.

4. Chia seeds

Chia seeds originally come from Mexico, where they were regularly used by the Aztecs and Mayans. Nowadays they have found their way into our kitchen. There are many reasons to eat chia seeds: They are high in omega-3 fatty acids(4) (100 g contains up to 1 kg of salmon) and they provide twice as much vegetable protein as other seeds.

In liquids, chia seeds can expand 10 times their original size in minutes, which is why they are common used to make pudding. They also taste good sprinkled over a salad or mixed with yoghurt.

5. Matcha

Matcha is ground green tea and is popular as more than just a coffee substitute. The high content of radical scavengers(5), Vitamins, minerals and trace elements make matcha an effective remedy for colds and flu. The most popular way to serve the powder is in the form of a matcha latte. The green powder is also a great addition to baked goods.

Good to know

When buying matcha powder, make sure it is free from sugar and additives. Of course, the organic quality would be even better. The best way to store it is in the refrigerator.

6. KALE

These common winter vegetables are a regular ingredient in superfood dishes. The high antioxidant(6) Content strengthens your immune system and protects your body from diseases such as Alzheimer's and atherosclerosis. You can add raw kale to your salad, make a healthy snack from kale leaf chips, or mix it with apple, kiwi, avocado, and ginger for a green smoothie.

7. BLUEBERRIES

Another fantastic superfood for overall immune system health is blueberries. They're loaded with vitamin C and potassium, as well as other important vitamins. Be sure to eat them during the cold season – in smoothies, baked oatmealor just as a snack. These purple berries are anti-inflammatory vitamin bombs that protect against disease. The flavonoids it contains give them their color.

Conclusion:

These seven superfoods may not protect you from disease, but they can help boost your immune system and keep you healthy. Remember what you eat is only a small part of maintaining a healthy lifestyle. You must, too do sports regularly!

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