29 Fall Superfoods That Will Boost Your Immune System

And hey, check out my recipe for sweet potato breakfast cookies here! They have a variety of presentations to choose from including dried berries to mix into your favorite trail mix, juice extract, or frozen berries to add to your smoothies. They contain a host of flavonoids; a class of antioxidants that protects our body and brain from the damaging effects of free radicals. If you eat about 23 almonds (which isn’t hard at all) you’ll get about 50% of the recommended daily amount of vitamin E in return. Depending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce.

This in turn promotes immune dysfunction, disrupting the functional interaction between the nervous and immune systems.

Researchers need to perform additional studies to understand how kefir may prevent disease in humans. If you feel like you need an early morning boost to get your day going, a cup of hot water with lemon first thing will kick start your metabolism! Curcumin is the active ingredient in turmeric, responsible for the distinct yellow colouring and the impressive list of health properties.

Salmon is high in omega-3 fatty acids, which Americans don’t get enough of in their daily diet. The microbes in and on our body, he says, help defend us from pathogenic infection on several levels. ‘An apple a day keeps the doctor away. This includes, for example, sufficient sleep, sufficient exercise and – just – a healthy and varied diet. They’re also high in fiber. Can specific foods boost the immune system? Mushrooms for example, encourage the production of infection-fighting cells and also improve the action of white blood cells.

Instead, we should be thinking about optimising our body's ability to fight infections.

Chia Seeds

Cacao-rich diets have also been evaluated to induce changes in the cell composition of the primary and secondary lymphoid tissues. Ginger is an immensely popular flowering plant that is used as a spice and food medicine across the globe. If you are a professional athlete or a trainer than there are some specific superfoods that you must eat every day to keep your body super charged and they are blueberries that are rich in phytoflavinoids, antioxidants, potassium, and vitamin C; Omega 3 foods that include ground flax seed, walnuts, fatty fish, and eggs; and the soy products that are helpful in lowering cholesterol. Used generously on a daily basis, along with other healthy plant-based foods, they are responsible for keeping all those nasty coughs and colds at bay and giving our health a welcomed boost. Get this immune-boosting vitamin from foods such as sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs or foods labeled "vitamin A fortified," such as milk or some cereals. Initial research suggests that drinking kefir may boost the immune system. Citrus fruits, such as oranges and grapefruit, are known for their high Vitamin C content. So if you do regularly order in, try to avoid deep-fried options such as fries, spring rolls, curry puffs, schnitzels and fried chicken.

Omega 3 fatty acids and other healthy fats help increase the activity of white blood cells. If you permanently remove these factors from your body, your immune system will eventually become too weak to do your job. Ginger also promotes digestive health, alleviating constipation and indigestion.

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Like the rest of the superfoods in this list, Tulsi, as Holy Basil is also called, directly affects the cytokines (remember those molecular messengers?) These three foods are particularly rich in vitamins A, E and that all-important C. Foods to boost immune system & avoid getting cold, flu. In the same way as other antioxidants, vitamin E improves immune function. Rich in antioxidant phytochemicals such as organosulphur compounds, garlic scavenges free radicals that damage membranes. Zakay-Rones, Z.

How…try adding in a variety of citrus fruits into your diet like oranges, lemons, limes, grapefruit, tangerines and clementines.

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In combating unstable molecules called free radicals, they help keep us healthy and our immune systems strong. Third, use LOTS of garlic. The spicy, aromatic ginger root can be used to make different drinks, teas, or flavor Asian dishes.

Health & Wellness Tips

And remember the importance of getting enough rest. Our friends at Jan de Vries stock a whole variety of green teas but we particularly like Heath and Heather’s Organic Green Tea as this has a delicious and refreshing flavour! It is rich in B1, B2, B9 and Vitamin C, all of which play an important role in supporting immune function and helping to keep energy levels up. If you’re feeling worn down, check out our Immunity Blend.

Found in celery and green peppers.


The best matcha needs to be organic and ceremonial grade which is more potent in antioxidants. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals. Basic old green peas deserve more credit than they get. Okay, first of all is “superfoods” really a term? This common winter vegetable is a regular ingredient in superfood dishes. Who doesn’t want a healthy immune system? An essential nutrient, vitamin C acts as an antioxidant.

Stick the kettle on.

According to a 2020 review, curcumin has antioxidant and anti-inflammatory effects. Winter can negatively impact your health, not just from increased colds and cases of the flu, but a multitude of other reasons as well. Adverse health consequences such as slow wound healing, reactivation of the herpes virus, or cardiovascular disease can result.

It is rich in fiber, providing almost 14% of the daily requirement in just one cup.