Superfoods That Boost Your Immune System

As the weather changes and temperatures drop, the sounds of sneezing and
sniffling surround us. Many of us are just expecting to get sick, feeling as if it's
unavoidable. If you eat the right foods and take the proper precautions, you could
strengthen your immune system and avoid getting sick this year. In addition, you
can be creating a solid foundation for optimizing your health in the future. Here
are five powerful immune-boosting superfoods that can help your body fight off
sickness and infections.
  

1. Garlic

Garlic adds so much flavor to food. Increase the use of this herb-like vegetable
during cold and flu season. Its health benefits come from a sulfur compound
called allicin. Raw is best and allowing the garlic to sit for a few minutes after crushing
or mincing will allow the allicin to fully activate. Cooking can inhibit the allicin so
avoid high heat to get the maximum benefit. Here are 3 ways that garlic can help
to promote health:

 Boost immunity
 Decrease inflammation
 Improve cardiovascular health
 

2. Matcha

Matcha is a true superfood. This powdered green tea contains exceptionally high
levels of antioxidants, including EGCG which help your body fight off disease-
causing free radical compounds. Look for high-quality matcha that does not
have sugar added.
 
The antioxidants in matcha boost the function of your immune cells and decrease
inflammation. Matcha also contains antimicrobial properties that can fight off
any invading pathogens, such as viruses and bacteria. Here are some ways that matcha boosts your health.

 Boost metabolism
 Improve blood sugar control
 Reduce blood pressure
 Prevent heart disease and cancer

3. Probiotic-rich foods

The billions of good bacteria residing in your body are a defense system of their
own. However, our diet and lifestyle choices can decrease the population of good
bacteria in our bodies. As a result, the pathogenic bacteria now have space to
reside and invade, causing infection and inflammation. By eating probiotics, we
are ingesting more of these good bacteria and restoring this defense system.
Yogurt, kimchi, kefir, sauerkraut, kombucha, and tempeh are all great sources of
probiotics.

4. Cinnamon

Cinnamon is a powerful spice that is rich in immune-boosting antioxidants.
Antioxidants are some of the most important compounds for strengthening your
immune system and boosting your vitality. Cinnamon also has anti-inflammatory
properties, meaning that it can decrease inflammation in your body that is at the
root of the many symptoms and disease processes that ail us like diabetes,
Alzheimer's disease, heart disease, and cancer.

5. Ginger

Ginger is not only useful in relieving nausea and digestive issues, but it also
contains potent anti-microbial properties that can help the immune system fight
off infection. Ginger contains a powerful compound known as gingerol, which has
anti-inflammatory and antioxidant properties. Here are some health benefits
associated with the consumption of ginger:

 Improved blood sugar control
 Lowers blood pressure
 Lowers cholesterol
 Reduces inflammation

It goes without saying that supporting your body with clean food and good habits
helps to optimize its function. Check out the 8 Daily Practices in my book
Mastering the Health Continuum for more ways to build health.  And you can download a PDF planner of the 8 daily practices here.

Written by: Nancy Miggins, DC

Dr. Miggins is the author of Mastering the Health Continuum.  You can get it on Amazon.  You can find out more about Dr. Nancy Miggins on her website.

Please check out Dr. Miggins's newest e-book, Ditch Your Diet.  You can download it for free here.