9 Superfoods to Boost your Immune System

When you were unwell, your mother insisted that chicken soup was the best way to strengthen your immune system. In addition, your doctor is continuously telling you that upping your vegetable intake is one of the best ways to boost your immune system. But how much of a role does eating right play in maintaining a strong immune system?

The opinions of several authorities indicate that the answer is "quite a bit." Immunity is crucial every day of the year, but in recent years it has emerged as a pressing public health issue. And when winter comes around and cold and flu season sets in, which can persist well into early spring, this topic becomes more intriguing. The good news is that you may lessen your susceptibility to colds and flu with simple lifestyle adjustments. Maintaining a healthy immune system through a lifetime of good diet and healthy eating habits is a must. Eating meals and drinking beverages that strengthen the immune system is not only helpful but simpler and tastier than you might expect.

Why is nutrition important to boost immunity systems?

Improving your nutrition is a terrific first step towards achieving your goal of a stronger immune system. The immune system and the body's ability to fight off infectious diseases are profoundly influenced by one's diet. In order to do their job, immune cells need specific nutrition. These nutrients may function in a variety of ways, including by igniting essential cellular activities, fuelling immune cells, and neutralising dangerous chemicals.

9 Superfoods that Boost the Immune System

While we'll be delving deeper into these immune-boosting superfoods below, it's important to note that not all of them are created equal. Just don't eat them if you're allergic. Let’s check out the immunity booster foods:

1. Ayurvedic Keralan Curry

The Ayurvedic Keralan curry is a mellow dish influenced by the sumptuous cuisine of India's Malabar Coast. Features warming butternut squash, nutritious kale, and subtle Indian flavours like curry leaves and turmeric. This tasty and nutritious dish is a great way to get your daily dosage of fibre and chloride without overdoing it on sugar or salt.

Kale, a wonderful source of vitamin K, is one of the dish's main components and an aesthetic highlight. It has been found to protect against cancer and improve eye health. The essence of this meal is coconut milk. It aids in the development of strong, healthy bones and significantly lessens inflammation in the joints when taken. In addition to bolstering the immune system, lowering blood pressure and improving heart health are two additional benefits.

2. Ayurvedic Punjabi Curry

Indian cuisine is incredibly diverse and flavourful, and the Ayurvedic Punjabi curry is only one example of the richness of this subculture. This curry is the epitome of comfort food, thanks to the savoury blend of healthful vegetables (turnips, carrots, and parsnips) and warming spices (Kashmiri chili curry powder, crushed ginger and garlic, and a dash of cumin seeds).

The best vitamins for the immune system can be found in this delicious curry. This will provide you with your recommended daily intake of vitamins A and K. Vitamin A aids in the defence of your skin, eyes, and immune system, while vitamin K helps with blood clotting and bone health. It has a low amount of sugar and saturated fats but a significant amount of fibre and chloride.

3. Katsu Curry

The delicate flavour and subtle heat of this Katsu curry were influenced by traditional Japanese cuisine. Traditional Chinese medicine has long made use of ginseng for its ability to quickly reduce inflammation, enhance brain function, and boost the immune system fast. Consuming this has been linked to a decrease in fatigue and an increase in energy, so you can eat well without sacrificing your mood. Sugar snap peas, a wonderful source of complex carbs, are another essential component of this superfood. Nutritionally, sugar snap peas are a good low-calorie choice because they include essential nutrients including vitamin C, iron, and potassium. They can supposedly slow down the ageing process.

Katsu curry got its warm hues and pleasantly sweet flavour from the addition of butternut squash. The vitamins in butternut squash are wonderful for your eyes, your immune system, and your blood pressure.

4. Apricot and Olive Tagine

This Moroccan dish, known as Apricot and Olive Tagine, is a delicious combination of chickpeas, fresh carrots, and green olives. This meal is an excellent source of protein, which is essential for the development and upkeep of muscle growth while also being low in saturated fat, high in fibre, and low in chloride. Moreover, it has a lot of vitamin A, which is great for your skin, eyes, immune system, and metabolism.

5. Mung Mushroom Bolognese

A Bologna-inspired variation on the traditional bolognese, packed with flavour and personality. This tomato-based bolognese is suitable for Vegans because of the substitution of mung beans for mince.

It's an excellent way to get the protein you need to build muscle and keep your bones strong. This vegetarian main dish is a fantastic substitute for meat made with mung beans. Vitamins, minerals, and antioxidants abound in mung beans. A healthy pregnancy is another benefit commonly associated with them. Your skin will glow, your immune system will be robust, and your eyes will be clear thanks to the vitamin A that you take in.

6. Miso Stew

Miso Stew, the Japanese-style curry is tasty and nutritious, thanks to the use of Umami-rich miso as the star ingredient. Ginseng, a superfood high in anti-inflammatory and antioxidant qualities, is the fuel for this fruity combination.

This mouthwatering dish is high in chloride and fibre and low in fat and saturated fat. Protein is essential for building muscle and keeping bones strong, and this food has enough of it. As a result, the stew is a great way to get the vitamin A you need to maintain decent skin, clear eyesight, and a robust immune system.

7. Korean Bulgogi Stew

The classic Korean Bulgogi Stew known as bulgogi is rich in veggies as well as pears, which provide their natural sweetness to the dish. Vitamin C, vitamin K, and potassium, all of which have antioxidant characteristics, can be found in pears. Glutathione contributes antioxidant and anticarcinogenic properties. The health benefits of glutathione, a "super antioxidant," have been well-documented. In addition to being high in fibre and low in saturated fat, it is also a good source of vitamin A (which benefits the immune system, skin, and eyes), as well as the digestive-aiding mineral chloride.

In addition, the stew includes edamame beans, which are unripe soybeans that are picked before they mature. Edamame beans contain all nine essential amino acids, which the human body must get from outside sources. Moreover, they have the antioxidant isoflavones, which have been shown to reduce the incidence of cancer and osteoporosis.

8. Italian Vegetable Pomodoro

Indulge in some Italian Vegetable Pomodoro, a comforting dish that's good for the body and the mind. It's enticing because it's made with only the freshest ingredients, such as celeriac, cherry tomatoes, and carrots. This dish's salty capers add a hint of the ocean to the otherwise earthy sauce of mixed vegetables.

This meal has a lot of vitamin A, which is essential for maintaining healthy skin, eyes, and a strong immune system. It is also high in fibre, has a low calorie and sugar content, and does not contain any fat at all.

9. Harissa Chickpea Stew

This mildly spicy stew is made with organic carrots and chickpeas for a nutritious and filling supper. Rose harissa paste is used to give the dish a subtle kick of heat. This stew is perfect for a weeknight dinner or as an appetiser at a gathering because of its simplicity and the abundance of flavour it contains.

The Harissa Chickpea Stew is a combination of ingredients that are particularly rich in minerals. These minerals help to strengthen bones and lower the risk of osteoporosis. With this great source of goodness, the Harissa Chickpea Stew is sure to become a family favourite. The stew will also supply you with a sufficient amount of protein, which will assist you in developing and preserving your muscular mass, as well as vitamin A, which will assist in the protection of your skin, eyes, and immune system.

Consuming some or all of these items on a regular basis will assist in maintaining the vitality and health of your body. These top-tier superfoods are loaded with vitamins and minerals that will strengthen your immune system, allowing you to fight off infections and function at your peak level. Make it a goal to incorporate them into your diet in whatever way you can.

With Foodhak, you can not only satisfy your hunger but also boost your immunity and thereby promoting your overall health. In fact, it’s right to say that with Foodhak you can enjoy a sound mind in your sound body. 

Also read: Improve your Gut health, Collagen Foods