Hardly anybody gives their immune system a thought when they are healthy. The time that people most remember their immune system is when they feel their body becoming weak, their throat getting sore, or a lack of energy. That is when attention is finally given to the immune system.
Every day, the various networks of cells, tissues, and organs in your body rely on the things you do in order to properly function and combat threats. Of course, these include things like quality sleep, regular exercise, stress management, a balanced diet, and even genetics.
While they don’t cover all the bases, adding certain plant-based and botanical superfoods into your diet can help support healthy immunity. The best approach is to not simply rely on a single superfood, but to build a diet with a variety of these proven immunity boosters on top of a healthy intake of natural, whole foods. Wondering which ones work best? Here’s our top 8.
Vitamin C-Rich Foods
Vitamin C is a well-known nutrient for its strong immune benefits. It improves the immune system by maintaining the healthy functioning of killer T-cells. Also, it is an efficient antioxidant that helps the immune system perform properly. Additionally, vitamin C also keeps the skin in good condition, making it feel fresher and radiant.
Generally, the body cannot produce vitamin C by itself. This means a person must get all of it from what they eat. The good news is that vitamin C is available abundantly in various plant-based foods. Some of these include:
- Oranges
- Guava
- Kiwi
- Strawberries
- Papaya
- Bell peppers
- Brocolli
You can eat them between your meals all day. More specifically, use them as a snack in your meal plan. In certain cases, doctors recommend that supplements can be helpful.
Note that your body naturally absorbs the required nutrients and removes the excess waste. Hence, whole foods are always the best course of meal for starting a healthy lifestyle.
Garlic
Garlic is one of these superfoods that people have been using for ages, long before its actual health benefits were recognized by science. It contains natural sulfur compounds, particularly allicin, that have been investigated for their antiviral and antibacterial properties in the body. Garlic and onion, the relatives of these compounds, are more effective if they are fresh and taken in their raw form. Ways to use raw garlic are:
- Chop or crush one to two garlic cloves
- Allow them to rest for ten to fifteen minutes to activate allicin
- Mix with a tablespoon of honey to make it less intense
- Drink it with water and follow your meal plan
Incorporating this ritual into your morning routine may help your body leverage the benefits of garlic’s allicin content to support your immunity.
Ginger
Ginger is one of the oldest and most popular superfood healing herbs found in different traditional systems of medicine around the globe. This hot and a bit spicy herb is rich in naturally occurring compounds, such as gingerols and shogaols, which act as antioxidants.
Plus, ginger is a versatile ingredient blending perfectly with every recipe. You may try the following ideas to add ginger:
- Morning teas or warm water with honey (that helps improve an itchy, irritated throat and blocked sinuses)
- Smoothies and fresh juices
- Soups, curries, and savory dishes
- Tonics and herbal blends
Olive Leaf Extract
When we talk about olives, the first thing that comes to mind is olive oil, which is mainly used for cooking. However, the olive tree’s leaf extract contains significant amounts of naturally occurring polyphenols, one of which is called oleuropein.
These leaves contain a concentrated source of beneficial plant compounds that make olive leaf extract a popular botanical supplement for people hoping to support their overall health and immunity. Unlike olive oil, which focuses on lowering bad cholesterol and supporting heart health, olive leaf extract is a powerful supplement for targeted immune support.
According to research, a daily intake of 500mg to 1000mg of olive leaf extract should be sufficient to reap the plant-based product’s natural benefits. Nutravea Olive Leaf Extract offers exactly 500mg extract per capsule and uses high-quality olive leaf extract to support your immunity.
Elderberry
Elderberries have been used in traditional medicine for many years throughout Europe. These dark, blue-purple berries are rich in anthocyanins, making them not only the most nutritious berries but also one of the best fruits for a strong immune system.
Now, people can get elderberries in different kinds of products:
- Syrups
- Gummies
- Teas
- Capsules
Note that raw elderberries should be avoided as they are indigestible. You should also choose the one that has no or few added ingredients for the preparation. Capsules and teas provide better bioavailability, ensuring a high absorption level of the natural components of the elderberry and better results, actually.
Boosting Your Immunity with Plant-Based Superfoods
Actually, a healthy immune system cannot be created within one day even if you have all the superfoods or supplements you need. It starts with consitent practiced every day. For example, habits such as good sleep habits, everyday intake of supplements like Nutravea olive leaf extract to support your immunity, capsules, a balanced diet, being physically active, practicing stress management, and an overall healthy lifestyle all contribute to immune health.
Remember, you do not have to be the best. Just begin. Start with one food from this list. Have it in the morning. Notice the change. Empower yourself to build more starting here. Your immune system just needs you to care, not to do everything right now, and the consciousness you have is a good start.
