If you’re looking for ways to stay healthy from home, look no further. Keep your immune system strong by fueling your body with superfoods. Plan your meals to include these 7 superfoods to boost your immune system and try our inspirational recipes to keep you strong and healthy!
#1 Citrus Fruit
Foods containing vitamin C are powerful immune system boosters. Vitamin C increases the production of white blood cells, which helps fight off illness and infections. Add these citrus fruits to your diet to stay healthy:
Oranges
Blood Oranges
Mandarin Oranges
Tangerines
Clementines
Grapefruit
Lemons
Limes
Stay hydrated with this simple recipe.
Citrus Basil Water
1 Serving
Ingredients:
1/2 lime
1/2 lemon
1 1/2 l non-carbonated water
1 handful of ice cube
2 sprigs of basil (fresh)
Preparation:
1. Wash the lemon and lime. Cut both into slices. Take 2 large lime slices and 2 slices of lemon and quarter them.
2. Wash the basil.
3. Fill with water.
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#2 Broccoli
Immune-boosting broccoli is chocked-full of nutrients, vitamins and minerals that fight off illness and support heart health. Raw broccoli contains around 90% water, 7% carbs, 3% protein and almost no fat. If you’re looking for a miracle, low-calorie veggie, you’ve found it. Broccoli contains only 31 calories (91 grams) per cup, so add this powerful vegetable to your superfood arsenal to stay healthy.
#3 Ginger
Ginger is a superfood that helps decrease inflammation and contains a variety of antioxidants, which protect your body from free radicals. Studies suggest ginger may reduce inflammation associated with sore throats, asthma, certain cancers and rheumatoid arthritis.
Additionally, ginger is used to treat nausea, stomach cramps and ulcers. Due to its powerful anti-inflammatory and antioxidant effects, ginger is a key ingredient in boosting your immune system. Add ginger to your diet to combat inflammation and keep your immune system strong.
This ginger-infused smoothie is a surefire way to stay healthy.
Ginger Fruit Smoothie
1 Serving
Ingredients:
1 banana
1/2 apple
200 ml passionfruit juice
1 tbsp ginger (grated)
1/2 lemon
Preparation:
1. Juice the lemon.
2. Add the lemon juice, banana, apple, ginger and passion fruit juice to the blender.
3. If necessary, add water to give the smoothie a thinner texture.
#4 Spinach
This leafy green veggie packs a powerful punch. Spinach is not only rich in vitamin C but it’s also packed with nutrients and antioxidants which helps boost your immune system and fight off infections. It’s best to eat raw spinach so it retains all of its nutrients. But if you do decide to throw it on the barbie, don’t keep it on too long. Just a quick toss in the pan will enhance vitamin A by breaking down its cell walls. Cooking spinach for too long will interfere with the absorption of other nutrients, so make it snappy.
#5 Salmon
Ever wonder why salmon is so pink? The pink pigment that gives salmon its beautiful color is called astaxanthin and helps keep your immune system functioning properly. Salmon is also packed with omega-3 fatty acids, which suppress inflammation and fight off infection. Add wild salmon to your diet for delicious immune-boosting meals.
Why not include two superfoods, salmon and spinach, to pack that extra immune-boosting punch?
Wild Salmon Fillet on Spinach
1 Serving
Ingredients:
300 g leaf spinach (frozen)
1 garlic clove
1 tsp curry powder
1 tbsp lemon juice
Salt and pepper to taste
1 tsp coconut oil
150 g salmon filet
Preparation:
1. Thaw wild salmon (if necessary) and drain well.
2. Slowly cook spinach, garlic and a splash of water in a pan until wilted. Season to taste with salt and pepper.
3. Season salmon with curry powder, salt and pepper.
4. Heat the coconut oil in a pan and saute the salmon fillet.
5. Deglaze with lemon juice and a splash of water. Season to taste with salt and pepper.
6. Place spinach on a plate. Top with the fish and drizzle the juice from the pan on top.
#6 Almonds
Almonds are rich in vitamin E and antioxidants, which is vital for a healthy immune system. This fat-soluble vitamin requires the presence of fat to absorb properly, which is perfect since almonds themselves are considered healthy fats. Just a half-cup serving will provide you with nearly 100 percent the recommended daily allowance of vitamin E. Even better, people who eat almonds and other nuts tend to live longer than those who don’t. Add nuts to your diet to boost your immune system and live a long, healthy life.
#7 Chia Seeds
This super seed delivers a ton of nutrients in a small amount of calories. Chia seeds are packed with fiber, omega-3 and omega-6 fatty acids, calcium, antioxidants, protein, iron and potassium. One serving is literally like taking a multivitamin! These tiny seeds aid in reducing inflammation and boosting your immune system. Not only that, they keep you fuller for longer periods of time, so eat up.
Try this easy-to-make recipe:
Mango Coconut Chia Pudding
1 Serving
Ingredients:
2 tbsp chia seeds
3 tbsp oatmeal
2 tbsp coconut milk
125 g low-fat Greek yogurt
100 g mango
50 g yogurt (low-fat) or soy yogurt (unsweetened)
Preparation:
1. Mix the chia seeds and oatmeal with coconut milk. Add the Greek yogurt and the soy or low-fat yogurt and pour into a bowl or glass.
2. Peel the mango and cut into small cubes. Stir the fruit into the chia pudding. Let it sit for at least 30 minutes, then serve.
More Ways to Boost Your Immune System
Variety is the spice of life. Eating a variety of these foods will boost your immune system, increase your energy and keep you going strong. And while a healthy diet is a great place to start, there are other things you can do to boost your immune system. Read our 5 proactive tips to stay healthy. Now, you’re well-equipped to face whatever life throws your way!
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