LIST: Superfoods You Should Eat to Boost Your Immune System

A lot of viruses and bacteria are lurking out there, waiting for the opportunity to strike. That's why we should always stay vigilant and build up our body's immune system to avoid getting infected.

We listed 10 superfoods that you should incorporate into your diet to help strengthen your immunity, along with sample recipes you can easily recreate at home.

1. Citrus fruits

Citrus fruits are rich in vitamin C, which boosts immunity by increasing the production of white blood cells. Some of the citrus fruits available in the Philippines are calamansi/lime, orange, dalanghita, dalandan, ponkan, and suha/grapefruit.

2. Malunggay/ Moringa Oleifera

The World Health Organization called the malunggay a miracle vegetable and nature's medicine cabinet. It is a good source of vitamin A (Retinol), vitamin C, vitamin E, zinc, iron, calcium, potassium, phosphorus, phytochemicals, beta carotene, and fiber. It also has vitamin B Complex such as vitamins B1 and B2.

3. Broccoli

Broccoli contains vitamins A, C, and E and is dubbed by Healthline as one of the healthiest vegetables you can put on your table. They also recommend that you cook it as little as possible to retain its nutrients.

4. Garlic

Garlic has immune-boosting and anti-inflammatory capabilities. It also helps lower one's blood pressure and cuts the risk of having high cholesterol and coronary heart disease.

5. Spinach

Spinach is rich in vitamin C, antioxidants, and beta carotene, which may help your immune system fight off infections more efficiently.

6. Ginger

Ginger has strong anti-inflammatory and antioxidant effects which help boost immune health. It's also known to relieve pain and aid indigestion.

7. Chia seeds

Chia seeds are rich in omega-3 fatty acids, quality protein, and antioxidants. Antioxidants play an important role in preventing and stopping cell damage.

8. Blueberries

Blueberries are packed with iron, phosphorous, calcium, magnesium, manganese, zinc, potassium, folate, vitamins A, B6, C, K, and fiber. This superfood is known to prevent cancer, help maintain healthy bones and skin, protect against heart diseases, promote healthy digestion, and aid in managing diabetes. Plus, according to Medical News Today, a 2016 study noted that flavonoids found in blueberries play an important role in the respiratory tract's immune defense system.

9. Raw Honey

Raw honey is known for its antibacterial and antifungal properties. It also contains antioxidants that protect the body from cell damage.

10. Red bell peppers

According to Healthline, red bell peppers contain twice as much vitamin C as citrus fruits. Which is why it's great for boosting your immune system and maintaining healthy skin.

Surprised by the many health benefits you can get from these superfoods? Interesting, right? We recommend that you add them to your diet, and try the recipes we have shared here. Stay healthy and happy, mga Kapuso!