10 Super Foods For Better Immunity

Building a good immune system has never been more important than now with new unknown flu and diseases coming up without any warning. But you don't have to buy expensive supplements to improve your immunity, check out these 10 super foods which nature has provided us to build better health.

10. Bell Peppers

Bell Peppers come in different colors such as red, yellow, orange, green, white, and purple. They vary from sweet to mildly pungent in taste. You can use bell peppers in a variety of dishes such as salads, pizza toppings, sandwiches, etc. They do not produce capsaicin, a lipophilic chemical that can cause a strong burning sensation when it comes in contact with mucous membranes. They are a good source of vitamin C, especially Red bell peppers. Vitamin C is an essential nutrient involved in the repair of tissue and is important for an immune system function.

Major Essential Nutrients (per 100g)

Vitamin C – 97%

Vitamin B6 – 17%

Vitamin K – 7%

9. Kiwi

Kiwifruit is another very rich source of vitamin C and vitamin K and can be eaten raw, made into juices, used in baking, prepared with meat, or used as a garnish.

Major Essential Nutrients (per 100g)

Vitamin C – 112%

Vitamin K – 38%

Vitamin E – 10%

8.Broccoli

So, some people don't like the taste of Broccoli and I don't blame them because there is a certain level of the bitterness associated with the vegetable. But that doesn't mean we should completely avoid this super food in our diet. We can stir fry and add some nice seasoning to make it taste better or even use as topping to your pizza. Raw broccoli contains 89% water, 7% carbohydrates, 3% protein, and negligible fat content.

Major Essential Nutrients (per 100g)

Vitamin C – 107%

Vitamin K – 97%

Vitamin B9 – 16%

7. Spinach

You know what Popeye eats right? Spinach is one of the most versatile green leafy vegetables, which you can almost eat it whichever way like be it in the salad, curry, or even pasta. Spinach has a high nutritional value of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron, and folate.

Major Essential Nutrients (per 100g)

Vitamin K – 460%

Iron – 21%

Vitamin B9 – 49%

6.Ginger

Ginger is a very versatile spice meaning that it can be used for the preparation of different food or medicine items such as vegetables, candy, tea, soda, pickles, and alcoholic beverages. It is juicy & fleshy in texture and has a mild taste with an aroma. Although ginger is moderate to low in essential nutrients it is high in gingerol, which is a substance with strong anti-inflammatory and antioxidant properties. Especially if you take ginger with hot water or tea then its properties are quite medicinal and beneficial to health.

5. Garlic

Garlic is another very popular herb that is used in several dishes such as pasta, soup, sauce, and garlic-infused oils are used to season all categories of infused oils are used to season all categories of vegetables, meats, bread, and pasta. Like ginger, garlic isn't very high in nutritional value but it is very helpful in fighting and preventing serious diseases such as prostate cancer and cardiovascular diseases. It is also effective against the common cold.

Major Essential Nutrients (per 100g)

Vitamin B6 – 96%

Calcium – 18%

Vitamin C – 38%

4. Almonds

Sweet almonds are the royals of the nut family due to its extensive usage in desserts and fancy dishes. But did you know they are very good for your immunity as well? It is a nutritionally dense and rich food item that contains tons of essential nutrients and minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, and zinc. Almonds are also a very good source of protein and fiber.

Major Essential Nutrients (per 100g)

Vitamin E – 171%

Vitamin B2 – 85%

Vitamin B3 – 23%

3. Yogurt

Whether you like the Greek style or the Icelandic style, yogurt is delicious and oh so full of nutrients and probiotics. It is a very good source of protein too. Yogurt is a very rich source of Vitamin B12 and Vitamin B2(riboflavin), which helps prevent migraines.

Major Essential Nutrients (per 100g)

Vitamin B12 – 31%

Vitamin B2 – 23%

Calcium – 10%

2. Honey

Honey is on my list of super foods due to a lot of reasons, first, it has tons of medicinal properties, and second, it can be stored for up to 300 years without getting spoilt. The nutritional value is not as high as another super food on the list but research shows that honey can be used as an antibiotic due to its potent properties such as methylglyoxal, hydrogen peroxide, and royalisin. Also, it has healing properties for cuts and burns and somewhat effective in mild cough.

1. Green Tea

My personal favorite, the most versatile and easiest food to consume is classic Green tea. So, the health benefits of green tea are quite debatable as there is still a lot of research needed to prove them. But it doesn’t deny the fact that it is rich in anti-oxidants. One cup of green tea per day was correlated with a slightly lower risk of death from cardiovascular causes. Speculated health benefits due to the high level of polyphenols in tea that helps kill cancerous cells and stop them from growing.

How many of these super foods have you already tried? Which food do you think is a super food?