Top 8 foods to add to your regular diet to boost your immune system!

Have you heard about superfoods? They’re all the rage these days and for good reason! Some superfoods can offer additional benefits to a healthy diet. But did you know that it’s important to have diversity and moderation in your diet as well?

That’s because the human body requires a variety of vitamins and minerals to function properly. So while it’s great to incorporate superfoods into your diet, it’s equally important to have a wide range of other foods too. And don’t forget about moderation! Consuming everything in moderation is key to maintaining a healthy and balanced diet.

So, let’s take a look at the top 8 foods to add on top of your everyday diet in 2023:

Fermented Foods: These foods are generally rich in various live and active cultures that promote the growth of beneficial bacteria in the gut, thereby maintaining gut health. Consuming fermented foods also helps maintain weight and reduce the risk of diabetes, cancer, and cardiovascular diseases.

Cruciferous Vegetables: Cruciferous vegetables are a rich source of antioxidants and vitamins, including carotenoids, polyphenols, vitamin C, and folate. They are also high in glucosinolates, which are compounds that break down into potent anticancer substances such as indoles and isothiocyanates, as demonstrated in vitro and in animal studies.

Ginger and Turmeric: Ginger and turmeric are functional foods belonging to the Zingiberaceae family. They are widely used as tea, spices, dietary supplements, and natural medicines, owing to their anti-inflammatory and immune-strengthening properties.

Berries: Berries are a natural source of phytochemicals with potent antioxidant activity. They are rich in polyphenols, which have both antioxidant and antibacterial properties and can protect against damage caused by free radicals. Consuming berries can help prevent osteoporosis, neurodegenerative diseases, and inflammation.

Legumes: Legumes are a rich source of bioactive compounds such as carbohydrates, protein, and phenolic compounds, as well as various minerals and vitamins that are beneficial to human health. Studies have found that legumes contain a high amount of resistant starch, which can help regulate blood glucose and blood pressure and promote healthy gut microbiota.

Hemp Seeds: Hemp seeds have excellent nutritional value as they are rich in essential fatty acids (EFA) and other polyunsaturated fatty acids (PUFA) required by the human body. Hemp seeds have nearly as much protein as soybeans and are rich in vitamin E and minerals such as potassium, phosphorus, sodium, magnesium, calcium, sulfur, zinc, and iron.

Leafy Greens: Leafy greens are a good source of vitamins and minerals, including calcium, iron, and vitamin K. They also contain fiber, which is important for maintaining a healthy digestive system. Leafy greens like kale and spinach are also rich in antioxidants, which can help reduce the risk of chronic diseases like cancer and heart disease.

Nuts and Seeds: Nuts and seeds are a good source of healthy fats, protein, and fiber. They also contain a wide range of vitamins and minerals, including vitamin E, magnesium, and zinc. Regular consumption of nuts and seeds has been linked to a lower risk of heart disease, stroke, and certain types of cancer.

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