Superfoods: 7 Immunity Booster Foods

Keep your body energized and healthy by eating these key superfoods for immune system health. These seven foods are packed with vitamins and nutrients that will help your body defend itself from germs during cold and flu season so you can perform at your best.

What are superfoods?

Superfoods are foods that have a particularly high amount of vitamins, minerals and antioxidants. The high concentration of nutrients in these immunity-boosting foods makes them excellent for your health.

7 YesSuperfoods that boost your immune system



Garlic not only gives your food extra flavor, but it is also one of the best superfoods to boost your immune system in preparation for cold and flu seasons. Studies have shown that regular consumption of garlic extract can have a positive effect on blood pressure and high cholesterol levels. Additionally, garlic is full of antioxidants that strengthen the body’s natural defenses.(1)



The aromatic and spicy ginger root is used to add a special touch to drinks, teas, soups and Asian dishes, and it is also a true superfood. Ginger reduces inflammation and relieves pain.(2) Additionally, it also helps reduce nausea.(3)


Eat some ginger after a meal with a lot of garlic – it helps eliminate garlic breath!

3. Walnuts


Walnuts, peanuts, almonds, and cashews are packed with nutrients and incredibly healthy. Not only do they provide a large amount of vegetal protein and fiber, they are also rich in vitamins, minerals and antioxidants. Nuts also provide valuable omega-3 fatty acids, vitamin E and folic acid. A large-scale Iowa Women’s Health study showed that regular nut consumption (1 to 4 times a week) is associated with a reduced risk of cardiovascular disease.(4)

Eat a handful of nuts with some fruit when you’re in a hurry, add some to your salad, or add nut butter to your porridge.

4. Chia seeds

chia seeds

Chia seeds originally come from Mexico, where the Aztecs and Mayans commonly used them. Today they have been introduced into our kitchen. There are many reasons for athletes Eat chia seeds: they are rich in omega-3 fatty acids (100 g contain as much as 1 kg of salmon) and provide twice as much vegetable protein as other seeds.(5) They are also full of antioxidants and Soluble fiber.

In liquid, chia seeds can expand up to 10 times their original size in a matter of minutes, which is why they are often used to make pudding. Here are some other ways to use the superfood:

Sprinkle on:

Add texture to:

  • Sports drinks: Let 1-2 tablespoons of chia seeds soak in 3 tablespoons of water for approx. 15 to 30 minutes. Mix the puree with your sports or isotonic drink before training.
  • smoothies
  • dressings/sauces
  • homemade icecream
  • soups

Chia seeds as a vegan egg substitute:

To bake: Mix 1 tablespoon ground chia seeds and 3 tablespoons water for each egg you want to substitute. Then, mix with the remaining ingredients.

5. Matcha

matcha tea

Matcha is ground green tea and is popular as more than just a coffee substitute. The high content of free radical scavengers, vitamins, minerals and trace elements make matcha a powerful way to combat the cold or flu.(6) The most popular way to serve the powder is in the form of a matcha latte. Green powder is also a great addition to baked goods.

Good to know

When you buy matcha powder, make sure it does not contain sugar or additives. Of course, organic quality would be even better. The best way to preserve it is by packaging it in the refrigerator.

6. Kale


This common winter vegetable is a common ingredient in superfood dishes. The high antioxidant(6) The content strengthens your immune system and protects your body from diseases such as Alzheimer’s and arteriosclerosis.(7) Plus, kale’s high fiber content keeps your gut healthy.



Another fantastic superfood for overall immune system health is blueberries. They are loaded with vitamin C and potassium, as well as other important vitamins.(8) Be sure to eat them during the cold season: in smoothies, baked oatmeal, or just as a snack. in yogurt (soy). These purplish berries are anti-inflammatory vitamin bombs that protect against disease. The flavonoids they contain give them their color.


One of the best ways to strengthen your immune system is by incorporating superfoods into your meals. Eat a wide variety of colorful, immunity-boosting foods in a balanced diet. And remember to stay hydrated, get enough sleep, and exercise regularly.


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