This post is about the best superfoods for amazing immunity. There are other ways to boost immunity but nutrition is key. This is great information anytime, but especially relevant given the recent COVID-19 lockdown. Try putting these superfoods in smoothies, salads, soups and more to kickstart your immunity.
A superfood is a food that’s nutrient dense or exceptionally rich in vitamins, minerals, antioxidants, fiber or omega-3 fatty acids. All the components that contribute to boosting the immune system. Superfoods, like all nutrients, work differently for different people. Since we’re all different, we have unique nutritional needs. My need with an autoimmune issue is very different than my mom’s with a history of breast cancer. Which brings me to my next point, check with your doctor prior to making any dietary changes.
Pay attention to how you feel when you add these superfoods (one at a time). Do you notice any changes in energy, digestion, mood, sleep, brain cognition, or sleep? Let’s get started…
Maca
Maca is a plant from Peru that grows in the Andes Mountains. It’s also a cruciferous vegetable like so many other superfoods. The most common way you consume Maca is in powder form. My favorite way to add Maca is in a smoothies or energy balls.
Boosting Energy and Endurance – Athletes and bodybuilders often use maca root to increase energy and performance. A 2009 study found that maca extract when used for 14 days increased performance in male cyclists during a 40-kilometer time trial.
Increasing Libido – This is the most well known benefit of Maca. And, there is some evidence to support the claim. A study in 2010 including 131 men demonstrated increased libido after 6 weeks of taking it.
Increasing Fertility – Maca is also used commonly to increase fertility, particularly in men.
Reducing Blood Pressure – It’s possible Maca can reduce blood pressure. A 2015 study found 3.3g of maca per day for 12 weeks lowered blood pressure in Chinese postmenopausal women.
Improving Mood – Maca contains flavonoids which have been suggested can help reduce anxiety and improve mood. (6)
Reducing Sun Damage – Polyphenols and glucosinolates are anti-oxidants found in Maca that protect against UV rays and free radicals that cause sun damage.
Improving Learning and Memory – Maca may improve brain function. according to numerous studies.
Reducing Menopause Symptoms – Studies have shown found that postmenopausal women who took maca daily experienced reduced menopausal symptoms, like hot flashes and night sweats.
Turmeric
Turmeric is a golden spice from the ginger family and contains something amazing called phytochemicals. Phytochemicals occur naturally in plants. The active phytochemicals in turmeric are called curcuminoids. There are three curcuminoids in turmeric, the one with the biggest health benefits is curcumin. Curcumin is both an antioxidant and an anti-inflammatory and represents about 2-3% of most turmeric preparations.
Natural Anti-Inflammatory – The curcurmin in turmeric actually blocks a certain molecule that tries to travel inside your cells and cause inflammation making it a natural anti-inflammatory.
Pain Reliever – Studies have shown taking turmeric for pain relief for arthritis can be just as effective as NSAID’s but without the damage that NSAID’s can do to our liver.
Improves Gut Health -Curcumin stops the enzymes that damage stomach lining health and boosts mucous that prevents against the damage caused by gastric acid. This all helps food can move through and helps prevent gas and bloating.
Helps With Liver Function – Turmeric helps the liver flush out toxins, and also boosts the production of bile which helps remove cholesterol from liver.
Anti-Aging Properties – Damaged skin is formed through oxidation. Inflammation begins with oxidation which causes cellular damage. Cell damage looks like wrinkles, lines, dehydration and loss of youthful volume. Turmeric is an anti-oxidant. Anti-oxidants work to reverse oxidation and therefore the damage done by oxidation.
Goji Berries
Who knew this chewy, tangy little berry could pack such a nutritional punch! Goji berries, they are technically a nightshade so if you don’t do well with nightshades, you might consider whether you want to try this superfood or not.
Immune System Support – Goji berries are high in antioxidants which are known for boosting the immune system, fighting free radicals and reducing inflammation as a whole. These berries have a good amount of Vitamin A and C, which is great for building immunity and fighting illness.
Eye Protection- These berries also contain high levels of the antioxidants zeaxanthin which helps protect the eyes from UV light, free radicals and oxidative stress.
Protects Against Cancer – Antioxidants protect against cancer including slowing tumor growth and removing toxins from the body.
Promotes Healthy Skin – The beta-carotene in Goji’s helps improve the overall health of the skin, reduce irritation, reduce harmful effects from the sun and the impact of aging.
Chia Seeds
Chia seeds are loaded with nutrients like fiber, omega-3 fats. Here’s few highlights on how these little seeds boost immuity.
High in Fiber – Two tablespoons of these seeds have 11 grams of fiber, 4 grams of protein, 9 grams of healthy fat and a good amount of manganese, magnesium and phosphorus.
Antioxidant-rich – Chia seeds are high in antioxidants which help the body fight the production of free radicals that can damage cells and contribute to aging and cancer.
High in Omega 3 Fatty Acids – These seeds pack an omega punch at 4.9 grams of omega 3 fats per serving. Chia seeds increase ALA in the blood which has been shown to reduce inflammation in studies.
Reduce Blood Sugar and Appetite – A couple of studies have shown that chia seeds can help reduce blood sugar, and a few other studies have shown chia seeds to be effective in appetite suppression as well.
Hemp Seeds
I love the taste and nutty texture of hemp seeds. I sprinkle a few Tablespoons of hemp seeds on my salad daily for the protein and omega-3’s. Hemp seeds are the seeds of a hemp plant (cannabis sativa) and have trace amounts of the psychoactive part of cannabis called THC. There are 6.5 grams of protein in 2 Tablespoons with roughly 111 calories.
Nutrient-rich – As mentioned, hemp seeds are nutrient-rich with 25% of their calories coming from protein. Also, they are over 30% fat made up largely of two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).
Lower risk of Heart Disease – Hemp seeds are rich in an amino acid called arginine. Arginine produces nitric oxide which is a gas molecule that makes your blood vessels relax and dilate.
Skin Health – Hemp seeds have the optimal 3:1 ration of omega-3 and omega-6 fatty acids. This combination has a positive impact on your body’s immune health which may impact skin conditions such as eczema. Hemp seed oil may also improve dry skin.
Healthy Digestion – Hemp seeds may also promote good digestion. How’s that you say? Hemp seeds contain a good combination of soluble and insoluble fiber which in turn promotes good digestion. There are two types of fiber – soluble and insoluble.
Soluble fiber is gel-like in your gut and contains the good bacteria that aid in digestion reduce blood sugar spikes and regulate cholesterol levels.
Insoluble fiber basically cleans you out. This fiber cannot be digested so is helpful in moving out of the bad bacteria and toxins out of the gut along with it.
Be sure to buy hemp seeds instead of hemp hearts to capture the best fiber content!
Broccoli Sprouts
I had to throw broccoli sprouts in the mix because there is so much going on with this superfood. Some say, “if you only eat one vegetable, make it broccoli sprouts”. So, let’s dig in and find out what this vegetable has to offer.
Some say, if you only eat one vegetable, make it broccoli sprouts! Click To TweetVirus Crusher – All cruciferous vegetable contain a sulfur-rich compound called sulforaphane, except broccoli contains the mother-load. Sulforaphane gets activated when glucoraphanin comes into contact with myrosinase, a family of enzymes that help defend the plant in nature. These enzymes get released when a plant is damaged. So to get the benefit the plant needs to be cut, chopped or chewed. When you bite into it, the sulforaphane releases its defenses against the invaders in the body, which allows you to fight off “bugs” such as viruses. Super dope.
Cancer Killer –Studies have also shown sulforaphane is effective in preventing cancer cell growth by releasing antioxidant and detoxification enzymes that protect against carcinogens. Studies have also shown effectiveness in reducing inflammation.
Spirulina
Spirulina is a blue-green algae that fits the definition of a superfood perfectly. It’s one of the highest protein, lowest calorie, plant-based foods. Two teaspoons of Spirulina is 35 calories and 6 grams of protein. Both spirulina and hemp seeds are a great addition to any vegetarian or vegan diet. If you’re searching for a way to use it, try it in your daily smoothie.
Anti-inflammatory Properites – Spirulina is a great source of anti-oxidants which fight free radicals and inflammation in the body. The main antioxidant substance that gives spirulina its blue-green color is phycocyanin.
Lower Bad Triglycerides – Spirulina is linked with lowering the factors associated with heart disease such as lowering bad” LDL cholesterol and triglycerides. and raising “good” HDL cholesterol.
Spirulina has some incredible health benefits. While more studies are needed to dive deeper into the full realm, this cyanobacteria packs enough of a punch to make it worth your while to try!
Let me know what you tried, I’d love to hear about it!
Love and Laughter,
