In my 2018 book, The Power Eating Principles: How To Conquer Diabetes, Pre-Diabetes, And Other Dietary Diseases Using Food, I identified life-changing “25 Power Foods”. I think these foods are so important for good health that they should be the foundation of everyone’s shopping list. Within the list of 25 Power Foods are five foods that stand out as “Super Immune Foods”.
Super Immune Foods
These foods are scientifically known to be rich in micronutrients that support immune system health. For anyone seeking to strengthen their immune system, these five foods should be a part of their daily diet. Below is a list and overview of my five favorite “Super Immune Foods”:
1.Health Benefits of Avocados
Avocados are an amazing food. Although most people think of them as a vegetable, avocados are a fruit. The fat in avocados helps you absorb the “fat-soluble” nutrients from other plants, which is why they’re perfect for salads or a combination with other vegetables. They are also rich in soluble fiber, which helps remove toxins from our gut. Most importantly, they help supply the immune system with the much-needed micronutrients described below.
2.Health Benefits of Broccoli
Broccoli is considered a cruciferous vegetable. It contains sulforaphane, a sulfur-containing compound present in other cruciferous vegetables like cauliflower, cabbage, and kale.
Vitamins C and E are antioxidants that help to destroy free radicals and support the body’s natural immune response. One cup of cooked broccoli offers as much vitamin C as an orange and is a good source of beta-carotene. In addition, broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too.[1] (Insert links to vitamin and mineral articles)
3.Leafy Greens
Green leafy vegetables like spinach, kale, and swiss chard are the “Rock Stars” of healthy eating.
They are rich in the green pigment chlorophyll which is the foundation of our food supply system and life on earth. These plants literally transform sunlight into the energy on which every animal on this planet depends on for food – including the animal humans eat. Therefore, no matter how “carnivorous” one claims to be they are a little plant-based by default. [2]
Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body. Green leafy vegetables are an excellent source of beta-carotene.
4.Wild-caught Salmon
Let take wild-caught Atlantic salmon as an example. Besides offering a high-quality source of protein wild-caught salmon provides many additional health nutrients. It is an excellent source of vitamin B12, vitamin D, and selenium. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6. It is also a good source of choline, pantothenic acid, biotin, and potassium.
Research shows vitamin D supplementation may reduce the risk for viral infections, including respiratory tract infections, by reducing the production of pro-inflammatory compounds in the body. Likewise, selenium is a strong antioxidant, and one of the essential micronutrients that is important for thyroid hormones metabolism, maintenance of heart health, prevention against cancer, and boosting the immune system.
5.Pumpkin Seed
Pumpkin seeds contain high levels of essential fatty acids, and amino acids needed to form complete proteins, plus vitamin k and the minerals magnesium, phosphorus, zinc, iron, and manganese.
They are also a good source of tryptophan, zinc, and magnesium — all of which help promote good sleep. Good sleep is vital to a healthy immune system.[3]
The bottom Line
Excellent whole food nutrition is a primary pillar of super immunity. It is the foundation on which all the other good habits depend. For anyone seeking to improve their immune function the above five super immune foods are a great place to start.
What Do You Think?
Can a wholefood plant-centered diet keep anyone from getting sick?
Sources
[1] https://www.pcrm.org/news/blog/foods-boost-immune-system
[2] https://www.amazon.com/Power-Eating-Principles-Diabetes-Pre-Diabetes-ebook/dp/B07HYMSJ9D/ref=sr_1_3?dchild=1&qid=1589594989&refinements=p_27%3AChef+Shedric&s=digital-text&sr=1-3
[3] https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#section2
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