It’s November and flu season is around the corner. So, we should enhance our immune system as much as we can in following weeks. That means eating tons of fruits and veggies full of antioxidants, up our vitamin D intake and make a list of foods that is known for immune system protection.
So, start adding to you daily menu garlic, ginger, green tea, raw honey, Superfoods smoothies with cacao, acai, goji, spirulina, chia and other antioxidant rich Superfoods, vitamin D rich foods and fermented foods such as sauerkraut and yogurt.
Garlic – Garlic is responsible for lipid-lowering, anti-blood coagulation, anti-hypertension, anti-cancer, antioxidant, anti-microbial effects. It boosts immune system, is a great source of antioxidants, and helps with respiratory and circulatory system, high blood pressure, high cholesterol, coronary heart disease, and artery hardening. It has anti-inflammatory properties and prevents and treats cold, and it’s good for skin and hair.
Ginger – Ginger improves the absorption and assimilation of essential nutrients in the body. It helps with sinus aches, prevents nausea and motions sickness, has anti-inflammatory properties, helps with throat and nose congestion and its good cold and flu prevention. Ginger contains chromium, magnesium and zinc and helps improve the immune system.
Spirulina – Spirulina is not really a herb or a seaweed, it is cyanobacteria. Spirulinais high in protein, iron, vitamins B1, b2, B3, B6, B9, B12, C, D A, E and minerals potassium, calcium, iodine, chromium, copper, magnesium, manganese, phosphorus, selenium, sodium and zinc. Truly a superherb. It has 4 times more antioxidants than blueberry.
Acai – Acai Berries are high in antioxidants (anthocyanins, sterols, Vitamin C and ellagic acid). They lower cholesterol level and fight cancer.
Maqui – Maqui Berries are very similar to Acai, both come from South America and both are chock full of antioxidants. Apparently Maqui has more antioxidants than Acai.
Goji – Goji Berries prevent diabetes, high blood pressure, fever, and age-related eye problems. They have all essential amino acids and highest concentration of protein of any fruit. They are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber. Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals.
Bee Pollen – Bee Pollen is made by raw honeybees, and is the food of the young bee. It is considered one of nature’s most completely nourishing foods as it contains nearly all nutrients required by humans. Bee-gathered pollens are rich in proteins (approximately 40% protein), free amino acids, rutin, vitamins, including B-complex, and folic acid. Bee pollen contains a high quantity of antioxidants that may have an anti-inflammatory effect on the tissues of the lungs, preventing the onset of asthma. It’s also immune system booster, helps with cholesterol levels, supports cardiovascular system and prostate.
Chia Seeds – Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids, fiber, anti-oxidants and are gluten free. Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight. Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient. Chia seeds also regulate blood sugar level.
Vitamin D – More than 50% of population suffers from vitamin D sufficiency, either because of lack of sun exposures in winter months or because they don’t eat vitamin D rich foods. It is required for absorbing calcium and repairing bone, cell growth and immune system. It also prevents inflammation. Sources of vitamin D are eggs, mushrooms, fatty fish and beef liver. Sources of calcium are dairy, green leafy veggies, nuts and seeds. Vitamin D is also available as a supplement.