Some of these food examples include LEAFY GREEN VEGETABLES
LIKE KALE, BERRIES, SALMON, GARLIC, and HERBS LIKE TURMERIC.
What makes a superfood a superfood?
What makes these foods so special? For starters, they
provide a concentrated dose of essential nutrients, such as vitamins, minerals,
antioxidants, fiber, and fatty acids, that you must get from your diet since
your body cannot make these nutrients on its own.
When it comes to immune system health, superfoods that
contain nutrients like vitamin C and probiotics seem to be especially helpful.
If you normally eat a "clean diet," meaning you
avoid processed foods and opt for whole foods, chances are you're 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 for
maintaining a strong and healthy immune system below.
Best Superfoods for Immune System Health
Superfoods can help take a balanced diet to the next level
because they're packed with antioxidants, phytonutrients, and other compounds
that boost your body's ability to defend itself through the immune system.
Another way they support gut and immune system health, which
are highly connected, is by providing fiber and probiotics, which are
"friendly bacteria" that help maintain overall health.
Plus, many superfoods like vegetables and fruits are high in
water content, which means they help maintain proper hydration, plus they're
usually low in calories, which helps keep your appetite down and your waistline
down. control.
Where should you start? To help support your healthy immune
system, try "eating the rainbow" by including a variety of different
colored foods in your diet, indicating you're getting different nutrients.
Start by adding these 12 superfoods to your meals more
regularly: (Of course, you should always consult your healthcare professional
before beginning any new dietary or lifestyle regimen.)
#1. Leafy green vegetables like kale
Leafy green vegetables (such as arugula, collard greens,
collard greens, spinach, lettuce, and Swiss chard) are loaded with
phytonutrients that support strong immune defenses, as well as vitamin C,
vitamin A, calcium, fiber, and plus.
These vegetables are among the best for boosting antioxidant
defenses and promoting a healthy inflammatory response. They also support
detoxification, digestion, and potentially even healthy weight management.
#2. Blueberries and other berries
Like vegetables, berries are superstars when it comes to
their supply of vitamin C, antioxidants like polyphenols and anthocyanins,
fiber, and vitamin A. They can help defend against free radical damage that can
damage body tissues, plus They are related to the heart. and gut support.
#3. Yogurt
Yogurt (and its cousin kefir) are one of the best dietary
sources of probiotics, which support immune health by balancing the ratio of
microbes that live in the gut and help with digestion and elimination.
#4. Citric fruits
Fruits like oranges, grapefruit, lemons, and limes are high
in vitamin C, which can help promote healthy immune defenses. Vitamin C also
supports collagen protein to maintain a strong intestinal lining. The gut is
where most of your immune system resides.
#5. Avocados
Avocado provides
heart-healthy polyunsaturated and monounsaturated fats that your body needs for
a variety of purposes, including absorbing other vitamins and maintaining your
energy. This fruit (yes, technically a fruit) is also packed with fiber,
potassium, magnesium, and even some antioxidants that support healthy blood
flow, muscle function, and more.
#6. Broccoli and other cruciferous vegetables
Vegetables from the Brassica/Cruciferous family, including
broccoli, Brussels sprouts, Chinese cabbage, cauliflower, and cabbage, are
excellent sources of protective compounds, including glucosinolates, which
combat oxidative stress and help maintain a healthy balance. healthy microbes
in the gut.
#7. Salmon
Salmon is an ideal protein source because it is high in not
only amino acids, which help build the lining of the intestine and other
tissues, but also omega-3 fatty acids that promote a healthy inflammatory
response.
#8. Onions
These tasty vegetables, as well as related types like
chives, garlic, and leeks, have beneficial natural properties thanks to the
sulfur compounds they contain, as well as antioxidants like allinase and
quercetin.
#9. Garlic
Garlic, especially when eaten raw, provides you with unique
and powerful compounds including allicin and disulfides that fight harmful
bacteria and offer antioxidant effects.
#10. flax seeds
As a great source of fiber and healthy fats, flaxseeds
contribute to gut health by "feeding" the beneficial bacteria in the
gut and helping with elimination.
#11. Green Tea
Green tea is a top source of antioxidants, including EGCG,
which can prevent oxidative stress, increase energy when you're feeling run
down, and support an overall healthy metabolism.
#12. Turmeric
Turmeric contains the active ingredient curcumin, which
promotes a healthy inflammatory response. Not only this, but it offers other
potential benefits for joint, skin, and cognitive health, especially when
combined with black pepper which enhances the absorption of turmeric compounds.
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