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How to strengthen the immune system, the body's natural defense against disease and infections, is a very common question - especially when we are currently fighting the epidemic. Boosting our immune system has rarely felt more urgent, but, beyond eating more vitamin tablets and hoping for the best, what else can we do?
While no single food — not even a superfood — can offer all the nutrition, health benefits, and energy we need to nourish ourselves, there are a few foods that can be singled out for special recognition. These “superfoods” offer some very important nutrients that can power-pack your meals and snacks, further enhance a healthy eating pattern, and ultimately build a better immunity.
There is no time better than today, to start using better food to build a stronger immune system. We looked around and found the best 9 superfoods that will help boost your immunity:
Whole Grains
A good source of both soluble and insoluble fiber, whole grains also contain several vitamin B, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes. Increase your wholemeal intake by having a bowl of oatmeal for breakfast, and brown rice for dinner!
PS. All our granolas are made with a wholesome base of traditional rolled oats, check out our amazin' range here.
Berries
High in fibre, berries are naturally sweet, and their rich colours mean they are high in antioxidants and disease-fighting nutrients. Antioxidants help protect your cells against free radicals - which play an important role in your general health. You can add them to your yoghurt, cereals, smoothies or even eat it on it's own for the ultimate snack!
No time to buy fresh berries? Get dried berries in our Berry Antioxidant Trail Mix that is perfect to bring on-the-go!
Fish
Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease. FYI, fishes with the highest omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.
Leafy Greens
Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). Vitamin A is important for your overall immune system, while vitamin C is necessary for growth, development and repair of all your body tissues. They also add tons of fibre into your diet. Throw them into salads or sauté them in a little olive oil or add the greens to soups and stews.
Olive Oil
Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease. Use it instead of of butter or margarine when cooking, it can make a difference! Drizzle over vegetables, use as a dressing, or when sautéing.
Nuts
Hazelnuts, walnuts, almonds, pecans — all nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. Add a handful to oatmeal or yogurt, or have as a snack. You can even try implementing various types of nut butters in your meals!
Of course, we have a super tasty range of Nut Mixes - you can have your pick on whether you want them plain, or infused with Asian-inspired flavours!
Yoghurt
A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria. Buy plain yogurt and add your own fruit to prevent any added artificial sugar. Look for yogurts that have live active cultures too!
Legumes
This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease. Ways to include them in your meal recipes are endless! Add to salads, soups, chilli or even hummus!
Tomatoes
These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer. It's easy to incorporate tomatoes in meals... Try tomatoes in a salad or as a tomato sauce over your pasta. You can also put them in stews, soups, or chili.
Overall, it is important to eat a well-balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables, whole grains, and healthy oils. It's also crucial to make sure the products you buy are free from the nasty food additives. If you're looking for an option for healthy snacking, Amazin' Graze uses only natural ingredients, with no added refined sugar, additives, preservatives, flavouring, and colouring to adhere to the brand’s philosophy!
