Nutrient Dense Foods to Boost Immunity

From kiwis packed with vitamin C to winter squash that is full of beta-carotene, these nutrient dense foods can help keep your body’s immunity in top shape. Nutrient dense foods include whole fruits and vegetables, whole grains, fat-free or low-fat milk and dairy products, seafood, lean meats and poultry, eggs and beans and nuts prepared without added sugars and salt.

Blueberries

Blueberries rank as one of the most powerful superfoods, along with avocado, dark green leafy vegetables, yogurt and sweet potatoes. These nutrient dense foods are packed with vitamins and minerals that help boost immunity. Blueberries are high in vitamin C, vitamin K and manganese and provide 3.6 grams of fiber. They are also rich in phytonutrients called polyphenols, including anthocyanins that give them their signature color. They are also high in antioxidants that help protect against inflammation, which can cause cardiovascular disease.

The benefits of blueberries are backed by positive scientific evidence from epidemiological and clinical studies, plus mechanistic research in animal and human cell models. They enhance cognitive function, promote healthy blood vessels, aid in glycemic control and support weight maintenance. They are also known to decrease the risk of cardiovascular disease and cancer, and support immune health.

Adding more blueberries to your diet is easy and delicious. Fresh blueberries offer the most complete nutrient profile, but frozen and dried options can be used as well. Try adding them to oatmeal, smoothies and yogurt or mixing them into salads. They can even be added to baked goods like muffins and pancakes. They are also a great snack on their own or mixed into trail mix. A recent study found that consuming cold blueberries increases the availability of their protective anthocyanins by altering the natural structure of the berry’s skin, so they become more easily digested and absorbed.

Green Tea

A cup of green tea a day is packed with antioxidants that are known to fight cancer and protect the heart. It can also help lower cholesterol, prevent diabetes and reduce the risk of dementia. It is the only tea that doesn’t interfere with iron absorption and can be consumed at any time of day.

The darling of slimming diets, green tea contains both caffeine and polyphenol that stimulate metabolism and enhance fat burning. It is known to improve cardiovascular health by decreasing the blood lipid levels and increasing the excretion of triglycerides. It also acts as a diuretic, helping to rid the body of excess water and decrease the appearance of atherosclerotic plaque.

In a population based cohort study, regular tea drinking was associated with a reduced risk of colorectal cancer in non-smoking men. This effect was stronger in those who consumed more than 125 g of dried leaves per month.

Several studies have shown that the compounds in green tea, called catechins, can cause prostate cancer cells to grow more slowly and reduce the number of cancer cells that survive. In one clinical trial, patients with hormone refractory prostate cancer (HRPCa) received green tea extract capsules along with other standard therapies. The results showed that the treatment significantly improved overall survival, compared with placebo. However, the exact mechanism remains unknown. The research continues.

Mushrooms

Mushrooms are low in calories and fat and add a hearty, meaty umami flavor to any dish. They are a natural source of potassium, which helps reduce the negative effects of sodium and lower blood pressure. The fungi also provide selenium and ergothioneine, two antioxidants that help prevent inflammation and promote cell repair.

Mushroom fans will often find them in their omelets and soups, and on their plates alongside other veggies and lean proteins. They can also make an ideal substitute for beef, boosting the protein content of meals without adding extra fat and calories.

The versatility of mushrooms makes them a must-have in every meal. They pair well with a variety of herbs and spices, and their subtle flavor is easily enhanced. They are also an excellent source of umami, a savory, meaty flavor, and their texture holds up to grilling.

Although they’re grouped with vegetables, mushrooms have their own kingdom, the Fungi, and they differ from plants because they are heterotrophs, meaning they rely on outside sources for nutrients rather than producing their own like plants do. Mushrooms are a great source of Vitamin D, which aids bone health and keeps the immune system functioning normally. Mushrooms are also a good source of iron, fiber, and B vitamins. The fungi may also support exercise recovery, as some species contain compounds that enhance oxygen utilization and boost energy levels during training.

Brussels Sprouts

Brussels sprouts are a member of the cruciferous family of vegetables, along with cabbage and kale. These green, crunchy vegetables are delicious roasted or sauteed, and can be served alone or mixed into salads. Brussels sprouts contain a high level of dietary fibre, which helps keep the beneficial bacteria in your digestive tract happy and healthy. They are also a source of potassium, folate and vitamin C.

Adding brussels sprouts to your diet can help reduce your risk of heart disease, high blood pressure and stroke. The vegetable is also rich in the plant compound sulphoraphane, which boosts liver enzymes that eliminate carcinogens from your body.

The small, green vegetable is one of the best dietary sources of vitamin C, providing 102% of the daily value in a cup. It also contains the important nutrient vitamin K and moderate amounts of B vitamins, such as folic acid and vitamin B6.

While fresh Brussels sprouts are available in grocery stores year-round, they are at their peak in the winter months. When shopping for these nutritional powerhouses, select tightly closed heads that are a vibrant green in colour with no signs of dulling or wilting. The stalk should also be firm and free of pinholes, which may indicate insect damage or rot. The veggie is a good storer and can be kept in the refrigerator for up to two weeks on or off the stem.

Garlic

Garlic is a staple in many cultures around the world. Its savory, pungent flavor elevates all sorts of plant-based dishes from hummus and pasta to soups and stews. This nutrient dense allium is also known for its heart-health benefits. It lowers blood pressure and wards off bad cholesterol levels. It’s easy to incorporate garlic into your diet. Simply add a clove to a Bloody Mary, rub toasted slices of ciabatta with raw minced garlic, or mash roasted garlic and spread it on whole grain toast.

Allicin is the ingredient in garlic that has anti-inflammatory, antibiotic, and antioxidant properties. Fresh garlic has a pungent, spicy taste that can be easily mellowed by cooking or crushing. Toss it in a salad, add it to a sauce or marinade, and even make into a spread or hummus.

When you’re at the farmers market, look for hardneck garlic. It has a longer stem and bolder, more intense garlic flavor than softneck. You might also see a green variety called garlic scapes. This curly green stem vegetable tastes similar to scallions and chives and is a great alternative to regular garlic. You can use scapes in place of regular garlic in any recipe and they’re also delicious sauteed with a little olive oil and topped with chopped parsley. Try incorporating them into this Creamy Garlic Dressing.

Oranges

Orange foods are rich in Vitamin C, a powerful antioxidant that supports immunity. Vitamin C also fights free radicals, helping prevent oxidative stress and reducing the risk of chronic diseases. They are also a great source of dietary fiber, which promotes healthy digestion and may help prevent constipation.

One medium orange provides more than 116.2 per cent of the recommended daily intake for Vitamin C. This essential nutrient helps strengthen the immune system and is helpful for fighting colds, preventing recurrent ear infections, and maintaining healthy skin. Vitamin C also aids in iron absorption and plays a role in collagen production, a protein that helps heal wounds and supports healthy joints and blood vessels.

Like other citrus fruits, oranges are a good source of dietary fibre which promotes digestive health and can assist in preventing constipation. They also contain potassium, which can help lower blood pressure and reduce the risk of cardiovascular disease.

Whether they’re eaten fresh or as part of a fruit salad, oranges are a simple and delicious way to boost immunity. To get the most benefit from this superfood, choose organic varieties and juice them at room temperature rather than using a blender to ensure that you’re getting all of the beneficial Vitamin C. Remember to use the FIFO rule (First In, First Out) when storing raw produce to avoid rot and spoilage.