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Superfoods: 7 Immunity Booster Foods

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 fend off germs during cold and flu season so you can perform at your best.

What are superfoods?

Superfoods are foods that contain particularly high amounts of vitamins, minerals, and antioxidants. The high nutrient content of these immune-boosting foods makes them great for your health.

7 STop Foods That Boost Your Immune System

1. Garlic



Not only does garlic add some extra flavor to your meals, it’s also one of the best superfoods for boosting your immune system in preparation for cold and flu season. Studies show that regular consumption of garlic extract can have a positive effect on blood pressure and high cholesterol levels. In addition, garlic is full of antioxidants, which strengthen your body’s natural defenses.(1)

2. Ginger



Spicy, aromatic ginger root is used to add some kick to drinks, teas, soups and Asian dishes, and is also a true superfood. Ginger reduces inflammation and relieves pain.(2) In addition, it also helps reduce nausea.(3)


Eat ginger after a meal with a lot of garlic – it helps get rid of garlic breath!

3. Nuts



Walnuts, peanuts, almonds, and cashews are packed with nutrients and incredibly healthy. Not only do they provide a lot. Vegetable protein And fiber, they are also high in vitamins, minerals and antioxidants. Nuts also give you valuable omega-3 fatty acids, vitamin E and folic acid. A large-scale Iowa Women’s Health study found that regular consumption of nuts (1-4 times a week) was associated with a reduced risk of heart disease.(4)

When you’re in a rush, snack on a handful of nuts with some fruit, add some to your salad, or add nut butter to your oatmeal.

4. Chia seeds

Chia seeds

Chia seeds

Chia seeds originally come from Mexico, where they were regularly consumed by the Aztecs and Maya. Nowadays, they have found their way into our cooking. There are many reasons. For players To eat chia seeds: They are rich in omega-3 fatty acids (100 grams contain 1 kg of salmon) and provide twice as much vegetable protein as other seeds.(5) They are also full of antioxidants and Soluble fiber.

In liquid, chia seeds can expand to 10 times their original size in minutes, which is why they are often Used to make pudding.. Here are some other ways to use the superfood:

Sprinkle on:

Add structure to it:

  • Sports drinks: Soak 1-2 TBSP chia seeds in 3 TBSP water for approx. 15 to 30 minutes. Mix the mash into your pre-workout sports or isotonic drink.
  • Smoothies
  • Dressing / Sauce
  • Homemade ice cream
  • Soup

Chia seeds as a vegan egg substitute:

For baking: Mix 1 tbsp ground chia seeds and 3 tbsp water for each egg. Then, mix with the rest of the ingredients.

5. Matcha.

Matcha tea

Matcha tea

Matcha is ground green tea and Is Touted as more than a coffee substitute. The high content of free radical scavengers, vitamins, minerals, and trace elements make matcha a powerful way to fight a cold or flu.(6) The most popular way to present the powder is in the form of matcha latte. Green powder is also a great addition to baked goods.

Good to know

When you buy matcha powder, make sure it is free of sugar and additives. Of course, organic quality will be even better. The best way to store it is to pack it in the refrigerator.

6. Kali



This common winter vegetable is a regular ingredient in superfood dishes. High in antioxidants(6) The material strengthens your immune system and protects your body from diseases like Alzheimer’s and arteriosclerosis.(7) Also, the fiber content in bananas keeps your intestines healthy.

7. Blueberry



Another fantastic superfood for overall immune system health is blueberries. They contain vitamin C and potassium as well as other important vitamins.(8) They’re a winter must-have – smoothies, baked oatmeal, or just as a snack. (soy) in curd. These purple berries are anti-inflammatory vitamin bombs that ward off disease. The flavonoids in them give them their color.


One of the best ways to strengthen your immune system is to include superfoods in your diet. Eat a variety of colorful, immune-boosting foods in a balanced diet. And remember to stay hydrated, get enough sleep, and exercise regularly.


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