The term superfood is a fairly new way of referring to foods that offer maximal nutritional benefit for a relatively lower caloric impact. Superfoods are often loaded with vitamins, minerals and antioxidants which in turn, will help boost your immune system. You will mostly find fruits and vegetables on top of the superfood lists, but they can actually be found in most aisles of the supermarket with a variety of costs.
These superfoods are certainly something that we should all be looking to incorporate a bit more in to our daily food plan. Their high nutritional value means that they are able to provide the body with great support and illness-fighting qualities. If having a few more superfoods in your daily intake has not been front of mind, that is ok, it is never too late to start incorporating them!
Instead of spending a lot of money at the health shop you can shop wisely at the supermarket if you have a bit more knowledge around what to look for. We don’t want to break the bank after all!
So what are some superfoods that we can look to have to boost our immune system?
One of the best-known nuts, these are high in healthy unsaturated fats, protein and fibre. This heart friendly option is an easy addition to your daily nutritional intake and can be used in thousands of different recipes.
- Heart friendly
- Rich in vitamin E
- High in magnesium
- High in iron.
Make sure you grab the plain version so you can ensure that you are having the lowest amount of healthy calories (you don’t need them hone-roasted!).
Perfect as a snack, or as an addition to a meal, you should make sure to grad some natural almonds next time you are at the shops.
Salmon is widely regarded and known as one of the healthiest fish that you can consume. It is definitely one of the superfoods that you can have to boost your immune system.
Loaded with Omega 3 fatty acids, this cold-water fish can lower cholesterol, improve your skin and may protect you from age related eye disease. This is another nutritional option that can be consumed any time of day and in a wide variety of recipes.
Our personal favourite? This healthy parmesan crusted salmon with asparagus recipe.
Blueberries are full of antioxidants, vitamins and fibre. They are lower in sugar than most other fruits and can be a great complement to just about any meal that you are having. They bake very well and can also be used frozen in smoothies. You can enjoy a serving of blueberries for just 84 calories which is certainly a win when you consider how sweet they can be.
A few ways you can consume blueberries include:
- On their own
- Mixed with yoghurt and almonds (double the superfood goodness)
- Baked in a healthy protein loaf
- In this berry superfood bowl
- Blended up in a smoothie
- Thrown on a salad
The list can go on and on and on!
For far too long have we been led to believe that all fat are bad. The opposite of which is the actual truth.
Avocado is a great example of how good fats can benefit the human body. It is definitely one of the superfoods we should be eating to boost our immune system. Avocado has been shown to lower LDL (bad) cholesterol and contribute nearly 20 vitamins and minerals. This is a great substitute for those who like to have butter on their toast and would like something a little healthier.
Do you have avocado on a daily basis?
Another example of how we have been led to believe something incorrect is with sweet potato. Due to the fact that it has the word ‘potato’ in it, we should not be having it? Terrible advice.
Sweet potato is a potato, but it is nowhere near the same as its counterparts.
They are full of:
- Vitamin A
- Vitamin B6.
They can help insulin metabolism, boost your energy and keep you feeling hungry.
All this goodness can get undone with how they are prepared, so make sure you are not frying them or adding cream to make a mash and you will be staying on the right path.
Beans are definitely part of the group of superfoods that will boost your immune system. They are usually found in the centre of the supermarket in the canned goods section.
Beans are one of the most neglected and underused of the superfoods but they should not be.
- Are rich in fibre
- Will help regulate the digestive tract
- Lower triglyceride levels
- Will help you maintain that ‘full not bloated’ feeling.
On average they are around 125 calories per half cup, so you can add them to any salad or meat sauce and know that you are getting 15% of your daily value for plant protein and 25% of your daily value in fibre.
Ensuring that you are incorporating the above superfoods into your daily nutritional plan will give a big boost to your immune system. This time of year is perfect for getting sick, and one of the best ways to avoid getting sick is to make sure your immune system is working as effectively and functionally as possible.
Find a few of the above that you think you would enjoy and go to the supermarket. Try adding them to any meal you have and they will certainly add, not detract from it.
If you make sure that you are educating yourself constantly to allow for a healthy and well-balanced life, it is amazing what you can find in the supermarket when you move away from the old favourites!
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