The term "superfood" is used excessively in the food industry,
and you should be wary of the marketing tricks using this catchy but
undefined label. However, many foods referred to as superfoods are in
fact great boosters for your immune system. Full of essential nutrients
and lacking excessive amounts of fat and sugar, regular consumption of
these foods can help keep you healthy and vigorous.
Berries
Almost all berries are full of antioxidants, which are compounds that eliminate free radicals (damaging compounds that result from normal metabolic processes) within the body. Strawberries, blueberries, blackberries, raspberries, and huckleberries are all good options. They also provide a healthy dose of sugar to keep your body fuelled and healthy.
Leafy greens
Leafy greens provide a great source of fiber, but many also contain essential vitamins and minerals, as well as antioxidants. Spinach is an excellent source of iron and folate. Cabbage is also a good source of antioxidants as well as glutamine, and is in season during the winter months when cold and flu viruses are circulating. Kale is also high in antioxidants, several vitamins, and fiber, and serves as an anti-inflammatory.
Yogurt
Yogurt is a great source of protein, and also boasts high quantities of vitamin D, which has been shown to protect against the flu. However, avoid commercial brands of yogurt, which are usually full of excess sugar. Look for plain, organic, live-culture varieties and add your own fruit or honey as a sweetener.
Garlic and onions
In addition to providing a great flavor kick to your foods, garlic and onions have several antiseptic and antioxidant compounds, as well as immune system-boosting enzymes.
Tea
Both green and black tea are loaded with flavonoids, a particularly powerful antioxidant. Again, avoid commercial brands of bottled sweetened tea, as these can pack a massive sugar load.
Mushrooms
Mushrooms contain selenium, antioxidants, and B-vitamins, all of which improve your body's capability of staying healthy. They also cause the body to produce cytokines, which act in fighting infection.
Citrus fruit
Grapefruit, oranges, and lemons pack massive amounts of vitamin C, which is essential for maintaining a healthy immune system. Flavonoids are also found in citrus fruits.
Seeds and nuts
Seeds and nuts are little packets of energy, with healthy unsaturated fats and proteins to keep your body running. They also contain high levels of vitamin E, the B vitamins niacin and riboflavin, and fiber. Especially beneficial types include almonds and flax seed.
Ginger
Ginger contains sesquiterpenes, which are particularly helpful in fighting the virus that causes the common cold. Ginger is also a natural pain reliever and can also help reduce a fever. Prepare a ginger tea by boiling fresh sliced ginger in hot water. Sweeten with honey, which also has antioxidant and antimicrobial properties.
Broccoli and cauliflower
These vegetables provide an excellent source of fiber, antioxidants such as glutathione, and choline, which helps maintain a healthy gastrointestinal barrier.
Carrots
Carrots contain beta carotene, which in addition to aiding your eyesight, helps support a healthy mucus membrane, which can prevent infection by bacteria and viruses. Sweet potatoes are also great sources of beta carotene.
Spices
Spices are loaded with phytochemicals that can help fight infection. Cinnamon, thyme, rosemary, black pepper, and oregano are all good options.
Berries
Almost all berries are full of antioxidants, which are compounds that eliminate free radicals (damaging compounds that result from normal metabolic processes) within the body. Strawberries, blueberries, blackberries, raspberries, and huckleberries are all good options. They also provide a healthy dose of sugar to keep your body fuelled and healthy.
Leafy greens
Leafy greens provide a great source of fiber, but many also contain essential vitamins and minerals, as well as antioxidants. Spinach is an excellent source of iron and folate. Cabbage is also a good source of antioxidants as well as glutamine, and is in season during the winter months when cold and flu viruses are circulating. Kale is also high in antioxidants, several vitamins, and fiber, and serves as an anti-inflammatory.
Yogurt
Yogurt is a great source of protein, and also boasts high quantities of vitamin D, which has been shown to protect against the flu. However, avoid commercial brands of yogurt, which are usually full of excess sugar. Look for plain, organic, live-culture varieties and add your own fruit or honey as a sweetener.
Garlic and onions
In addition to providing a great flavor kick to your foods, garlic and onions have several antiseptic and antioxidant compounds, as well as immune system-boosting enzymes.
Tea
Both green and black tea are loaded with flavonoids, a particularly powerful antioxidant. Again, avoid commercial brands of bottled sweetened tea, as these can pack a massive sugar load.
Mushrooms
Mushrooms contain selenium, antioxidants, and B-vitamins, all of which improve your body's capability of staying healthy. They also cause the body to produce cytokines, which act in fighting infection.
Citrus fruit
Grapefruit, oranges, and lemons pack massive amounts of vitamin C, which is essential for maintaining a healthy immune system. Flavonoids are also found in citrus fruits.
Seeds and nuts
Seeds and nuts are little packets of energy, with healthy unsaturated fats and proteins to keep your body running. They also contain high levels of vitamin E, the B vitamins niacin and riboflavin, and fiber. Especially beneficial types include almonds and flax seed.
Ginger
Ginger contains sesquiterpenes, which are particularly helpful in fighting the virus that causes the common cold. Ginger is also a natural pain reliever and can also help reduce a fever. Prepare a ginger tea by boiling fresh sliced ginger in hot water. Sweeten with honey, which also has antioxidant and antimicrobial properties.
Broccoli and cauliflower
These vegetables provide an excellent source of fiber, antioxidants such as glutathione, and choline, which helps maintain a healthy gastrointestinal barrier.
Carrots
Carrots contain beta carotene, which in addition to aiding your eyesight, helps support a healthy mucus membrane, which can prevent infection by bacteria and viruses. Sweet potatoes are also great sources of beta carotene.
Spices
Spices are loaded with phytochemicals that can help fight infection. Cinnamon, thyme, rosemary, black pepper, and oregano are all good options.
Amanda Maynes
is an aspiring writer with a wealth of knowledge in the areas of health
and fitness. She enjoys researching and writing about different topics
with the aim of benefiting her readers.
To see more of Amanda's writing, check out the following website: http://coldremedies.com/stomach-flu.html
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To see more of Amanda's writing, check out the following website: http://coldremedies.com/stomach-flu.html
