If life during a pandemic has taught us anything, it’s that nothing fights harder for us than our immune system. That’s why it is so important that we supply our immune system with the best possible fuel: Superfoods.
What are Superfoods?
Superfoods are foods that pack a particular nutritional punch. Registered dietitian Beth Czerwony says, “Superfoods help promote health by increasing your immune function and decreasing your chance of disease prevention or progression.” [1]
So, toss aside that empty, processed grub you’re holding in your hand and set out on a hunt for foods high in fiber, omega-3 fatty acids, vitamins, soluble and insoluble fiber, minerals, protein, phytonutrients, and flavonoids—to name a few. [1]
Some examples of superfoods are:
· Salmon
· Kale
· Avocado
· Flax Seeds
· Chia Seeds
· Hemp
· Blueberries
· Quinoa
· Spinach
· Apples
How does this help us fight off/recover from illness and infection?
A critical factor in supporting the immune system is the reduction of inflammation. “Frequently, poor nutrient status is associated with inflammation and oxidative stress, which in turn can impact the immune system.” [3]
A poor diet suppresses our immune system. Eating food with a low nutritional profile is like sending a soldier into battle with no weapons or armor. A functional soldier is a successful soldier.
Incorporating Superfoods into Your Diet
Eating healthy doesn’t have to be boring or arduous. Superfoods can be super easy to incorporate into your daily life.
· Keep a bowl of blueberries or sliced apples in a bowl by your desk to pick on while you work.
· Throw an avocado into a smoothie for a creamy, rich addition to your treat.
· Sprinkle hemp seeds, chia seeds, or flax seeds into your breakfast cereal or oatmeal.
· Mix some wild-caught salmon in your salad.
· Replace rice with quinoa.
· Shred some spinach into your omelet.
Think of superfood incorporations as a dietary prescription as opposed to a dietary restriction. Superfoods are top gun and they can be my wingman any time!
References
1. Kaputk. What is a superfood, anyway? Cleveland Clinic. What is a Superfood./ Published July 5, 2022. Accessed July 7, 2022.
2. Katherine D. McManus MS. 10 Superfoods to Boost a Healthy Diet. Harvard Health. https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463. Published April 13, 2020. Accessed July 7, 2022.
3. Iddir M, Brito A, Dingeo G, Fernandez Del Campo SS, Samouda H, La Frano MR, Bohn T. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis Nutrients. 2020 May 27;12(6):1562. doi: 10.3390/nu12061562. PMID: 32471251; PMCID: PMC7352291.
4. Nutrition and Immunity. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/. Published January 27, 2021. Accessed July 7, 2022.
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