SUPERFOODS – 7 POWERFUL FOODS TO BOOST IMMUNITY
Eat these superfoods to boost your immune system and keep you energized. These seven foods contain vitamins and nutrients to help your body fight off germs and stay healthy during the cold and flu season.
*What are superfoods and why should you eat them?
Superfoods contain a high concentration of vitamins, antioxidants, and minerals. These foods are great for your health because they contain a high concentration of nutrients.
7 s UPERFOODS TO BOOST YOUR IMMUNE SYTEM
1. GARLIC
Garlic is not only a great way to add flavor to your food, but it also boosts your immune system and helps you prepare for the cold and flu season. Garlic extract has been shown to have a positive impact on high cholesterol and blood pressure. Garlic is also full of antioxidants that strengthen the body’s natural defences. ( 1 )
2. GINGER
Ginger reduces inflammation and relieves pain. Ginger relieves pain and inflammation.
*Tip:
Garlic breath can be cured by eating ginger after a meal that contains a lot garlic!
3. NUTS
Nuts like cashews, walnuts, almonds and peanuts are incredibly nutritious. They are rich in plant protein, fiber, vitamins, minerals and antioxidants. You can also get omega-3 fatty acid, vitamin E and folic acids from nuts. The Iowa Women’s Health Study found that regular consumption (1-4 times per week) of nuts is associated with reduced cardiovascular disease risk. (4 )
Add nut butter to porridge, add some nuts to salads, or snack on some nuts and fruit in a rush.
4. CHIA SEEDS
Chia seeds were originally from Mexico where the Aztecs, Mayas, and other cultures used them regularly. They are now a part of our everyday cooking. Chia seeds are good for athletes because they contain omega-3 fatty acid (100g contains as much as one kilogram of salmon). They also have antioxidants, and fiber.
In liquid form, chia can grow 10 times faster than their original size in just minutes. This is why they’re often used to make pudding . Other ways to enjoy the superfood include:
SPRINKLE OFF:
- sandwiches
- Salads
- Granola
ADD A TEXTURE TO
- Sports drinks: Soak 1-2 TBSP chia seeds in 3 TBSP of water for approximately 15 to 30 minutes. Allow 15-30 minutes. Add the mash to your sports or isotonic pre-workout drink.
- Smoothies
- dressings/sauces
- Homemade ice cream
- Soups
CHIA SEEDS CAN BE USED AS A VEGAN EGGS SUBSTITUTE.
To bake: Combine 1 TBSP ground chia seeds and 3 TBSP water per egg that you wish to replace. Mix with the rest of the ingredients.
5. MATCHA
Matcha is a ground green tea that is used as a coffee alternative. Matcha is a popular powder that can be used to make a matcha latté. It contains a high amount of antioxidants, vitamins, minerals and trace elements. Green powder can also be added to baked goods.
*You should know:
Make sure you check the ingredients when buying matcha powder. Organic quality is best. It is best to keep it in the fridge.
6. KALE
The high antioxidant content in kale strengthens your immune system and protects you from diseases like Alzheimer’s and arteriosclerosis. This winter vegetable is high in antioxidant .
7. Blueberries
Blueberries are a superfood that is great for the immune system. These berries are packed with vitamins C and potassium, as well as many other essential vitamins. (8 ) Eat them in the winter, in smoothies or baked oatmeal. These purple berries contain anti-inflammatory vitamins that help protect you from disease. Their color is due to the flavonoids that they contain.
CONCLUSION
Superfoods are a great way to boost your immunity. Incorporate a variety of immunity-boosting foods into a healthy diet. Remember to drink plenty of water, get enough rest, and exercise regularly.