Fatty Fish to Spinach: Superfoods to boost your immune system

In today's fast-paced world, maintaining a strong immune system is more crucial than ever. While a balanced diet and regular exercise are the cornerstones of good health, incorporating specific superfoods into your daily regimen can provide that extra immune-boosting punch. Let's explore some superfoods that can keep your immune system in tip-top shape.

2 things you need to know

• Superfoods like garlic and ginger bolster your immune system.
• Citrus fruits, packed with vitamin C, combat infections effectively.

Fatty Fish

Omega-3 fats are essential for reducing inflammation and promoting a robust immune response. Albacore tuna, herring, mackerel, salmon, sardines, and trout are excellent sources of these beneficial fats. However, it's important to be cautious about mercury and contaminants, particularly for pregnant women and young children.

(Fatty Fish is an excellent sources of beneficial fats | Image: Shutterstock)

Citrus Fruits

You've likely turned to orange juice during illness, and for good reason. Citrus fruits like oranges, lemons, limes, and grapefruits are rich in vitamin C, known for enhancing immune cell functions and potentially shortening infections.

Garlic and Ginger

This pungent bulb not only enhances the flavour of your dishes but also boasts immune-boosting properties. Garlic contains alliin, which supports the activity of white blood cells that combat viruses like the flu and cold.

(Ginger has an anti-inflammatory effect | Image: iStock)

A staple in Asian and Indian cuisine, ginger is prized for its anti-inflammatory and antioxidant effects. It contains vitamin C, magnesium, and potassium, making it a versatile ingredient for both flavour and health.

Turmeric

Known for its vibrant colour and use in curries and golden lattes, turmeric contains curcumin, a potent anti-inflammatory compound that bolsters the immune system and fights free radicals.

Broccoli

Mom was right when she insisted you eat your broccoli. This vegetable is packed with vitamins A, C, and E, and its sulphur compounds aid in the production of glutathione—an antioxidant that reduces damage to your immune system from free radicals.

Spinach

Rich in vitamin A (especially beta-carotene) and folate, spinach is an infection fighter and immune system booster. Mix it into salads, blend it into smoothies, or make a delicious spinach artichoke dip.

(Spinach is an immune system booster | Image: Shutterstock)

Yogourt

Probiotic-rich yoghurt is not only great for your gut health but also your immune system. Research shows a strong link between the gut microbiome and immune function, making yoghourt a valuable addition to your diet.

Almonds and Sunflower Seeds

These nuts and seeds contain vitamin E, a potent antioxidant that helps fend off infections. Sunflower seeds also provide selenium, which regulates the immune system's response to threats, preventing chronic inflammation.