A healthy diet is necessary to keep the body healthy, and one way to achieve this is by feeding your body with certain superfoods. Superfoods offer maximum nutritional benefits that help boost your immune system and overall physical health.
Taking care of your immune system is necessary to keep your body protected and ready from possible health risks and harm. Doing so keeps your physical health in good shape and condition. Hence, to keep your immune system in top condition, here are six superfoods that boost your body’s defenses.
1. Citrus Fruits
Citrus fruits are high in vitamin C, which is necessary for the body to produce white blood cells. White blood cells are vital to fighting infection and other diseases. Thus, regularly eating vitamin C-containing foods will help build your immune system. Fruits rich in vitamin C include grapefruits, oranges, tangerines, lemons, etc.
You can either eat them directly or consume them via other means. For example, you’ll only need three oranges to make a cup of freshly squeezed orange juice. If the classic OJ isn’t something you like, you can squeeze pure lime or lemon juice into your water or tea. However, ensure not to add too much sugar, as it can decrease its benefits.
2. Berries
Berries are one of the healthiest foods you can eat. Not only are they delicious, but berries also provide you with multiple health benefits. You might not be aware, but berries contain antioxidants and are rich in fiber, vitamin C, flavonoids, and more. Flavonoids, specifically, protect your cells from oxidative damage brought by certain lifestyle habits, such as smoking, poor diet, etc.
Berries also contain anti-inflammatory properties that help increase your body’s defense against infection or injury. It also decreases the risk of developing heart disease and other health problems.
And for those whose health is already compromised, the intake of superfoods, such as berries and the like, will go hand in hand with professional help. Paired with good eating habits, constant consultation, and medication will surely aid your recovery.
So, aside from taking advantage of Prescription discount savings cards, you’re likely to spend less on medicine and quickly recover with the help of a healthy diet.
3. Red Bell Peppers
Did you know that red bell peppers contain three times as much vitamin C as other foods? This superfood can easily provide you with over 47% of the daily recommended intake of vitamin A and supplement your body with 159% of vitamin C. This is because red bell peppers contain 127.7 milligrams of vitamin C.
The recommended amount of vitamin C for women is 75 mg daily, while men need 90 mg. However, adults can increase the daily limit to 2000 mg. And aside from boosting your immune system, red bell peppers also help promote healthy eyes and skin.
While the bell pepper might seem like a vegetable that can be difficult to eat (with its taste a big factor of why many dislike them), it’s very versatile. You can try incorporating it into creative recipes like salads, soups, pasta dishes, and many others. This way, you can enjoy eating red bell peppers while getting their health benefits.
4. Broccoli
Another superfood you might know of is broccoli. Broccoli is a food rich in vitamins and minerals. It’s packed and supercharged with nutrients like vitamins A, C, and E, making it the healthiest vegetable you can put on your plates. Not only that, but broccoli is also high in Beta-Carotene, Magnesium, Potassium, Iron, Zinc, and vitamins B1, B2, B3, and B6.
According to the National Library of Medicine, steaming is one of the healthiest ways to prepare broccoli. Broccoli is healthier when mildly cooked or eaten raw since its nutrients are kept intact.
5. Ginger
Gingers have strong anti-inflammatory and antioxidant factors that help boost the body’s immune system, preventing some diseases from developing in your body. Another benefit it offers is its antibacterial properties that help fight back bacteria in the body.
However, many have mixed feelings towards gingers, mainly due to their taste. But one way you can enjoy ginger is by turning it into tea. By peeling the ginger and adding hot water to it, you can create a sweet-tasting and refreshing tea you’ll love, plus the health benefits!
6. Garlic
A single garlic clove contains allicin, which can help boost and improve your body’s white blood cell count. This makes your body prepared and equipped to fight back against viruses and other harmful pathogens.
A study by the University of Florida showed that taking aged garlic helps reduce the severity of common cold and flu symptoms. But while garlic has tons of benefits, remember that how you prepare it affects the nutrients it contains. Thus, it will be healthier to use fresh garlic than the powdered ones readily available in stores.
7. Spinach
Spinach gives a huge boost to the immune system. It contains antioxidants and beta-carotene, which increases the ability of the body to fight infections and risks to our health.
But other than that, it is also beneficial for the skin, contributes to hair growth, and promotes bone health. Moreover, spinach can help maintain good vision, support energy levels, and keep the heart healthy.
Conclusion
Eating superfoods packed with nutrients is important for achieving a healthy body. Hence, those who have a proper diet are less likely to get sick, especially with good lifestyle habits. By being more aware of what you consume, you’ll surely help promote a robust immune system ready to protect you from sickness.
