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These 7 Superfoods Boost Your Immune System

As the temperature drops, the risk of cold and flu increases. Rather than taking a pill the next time you are ill, try one of these natural remedies. These all-natural boosters for your immune system are known as “superfoods.” Once incorporated into your regular diet, these foods can prevent colds and flu. But what are superfoods? They are foods (in their natural form) that have particularly high amounts of vitamins, minerals and antioxidants. Due to their nutrient density, they have a very positive effect on your health. By eating these 7 superfoods, you can say goodbye to colds this winter and add some variety to your diet.

1. Garlic
Garlic not only gives your meal some extra flavor, it is also one of the best foods for a strong immune system. Studies have shown that regular consumption of garlic extract can have a positive effect on blood pressure and high cholesterol levels. Plus, garlic is full of antioxidants, which strengthen your body’s natural defenses. That makes it worth putting up with the bad breath, doesn’t it?


2. Ginger
The spicy, aromatic ginger root is a staple of Asian cuisine: It is used to spice up drinks, tea or soups. Ginger reduces inflammation, relieves pain, works wonders against nausea and stimulates your metabolism, thereby helping you lose weight. Homemade ginger tea with a teaspoon of honey helps fight your cold and soothes a sore throat. You can also add the root in green smoothies to give them a spicy kick. Plus, eating ginger helps you get rid of the garlic breath we mentioned above.

3. Goji berries
Nowadays, dried goji berries (or wolfberries) are considered to be a real superfood. One handful contains only about 100 calories and is full of vitamin C. They are also a rich source of B vitamins, essential fatty acids, amino acids, minerals and trace elements. If you eat Goji berries regularly, your cold doesn’t stand a chance. Try adding them to your breakfast smoothie or sprinkle them over your muesli.

4. Chia seeds
Runners aren’t the only ones who find chia seeds a valuable supplement to their diet. The seeds originally come from Mexico, where they were regularly used by the Aztecs and Mayas. Nowadays, they have found their way into our cooking. There are lots of reasons to eat chia seeds: They are rich in omega-3 fatty acids (100g contains about as much as 1kg of salmon) and they provide twice as much vegetable protein as other seeds. Plus, they are full of antioxidants and soluble fiber. In liquid, chia seeds can expand to 10 times their original size within minutes, which is why they are often used to make pudding. But they also taste great sprinkled over salad or mixed in yogurt.

5. Matcha
You either love it or hate it: matcha. This green tea powder is said to contain 20 times more antioxidants than pomegranate. This is why matcha is considered to be the greatest superfood of them all. As a coffee substitute, it gives you a natural kick and provides you with energy all day long. The high amount of radical quenchers, vitamins, minerals and trace elements in matcha helps prevent colds and flu. The most popular way to serve the powder is in the form of a matcha latte. But the green powder is also great for baking, and it really adds some vibrant color to your cookies. When you buy matcha powder, make sure that it is free of sugar and additives. Of course, organic quality would be even better. The best way to store it is packaged in the refrigerator.


6. Kale
This common winter vegetable is a regular ingredient in superfood dishes. Rich in antioxidants, this green vegetable strengthens your immune system, gives you beautiful smooth skin and helps prevent diseases like Alzheimer’s or arteriosclerosis. You can add raw kale to your salad, prepare a healthy snack of kale leaf chips or mix it together with apple, kiwi, avocado and ginger to make a green smoothie. Yummy :-)

7. Blueberries
Another superfood is blueberries. The dark blue berries are a seasonal product, but you can freeze the fresh berries and then enjoy them anytime of the year, especially during cold season. They are excellent in smoothies, your breakfast muesli or as a healthy snack between meals. As an anti-inflammatory vitamin bomb, blueberries prevent illness and disease. They get their vibrant color from the flavonoids they contain.


Superfoods can help you stay fit and healthy year round. Any of the recipes sound good? We’d love to hear what you think.


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About Mehmood Esmail

Mehmood Esmail
Hi, I am Mehmood Esmail, there have been severe health issues in my family, like cancer, heart attacks, stroke, kidney stones, IBS, etc. Where we live, in Africa, health facilities are basic. Thus it becomes imperative that we hnow what is happenining to us and how to look after ourselves, and where possible, how to prevent serious illnesses.

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