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superfoods, immune boosting

8 SUPERfoods To Boots Your Immune System Naturally

Mother nature has blessed us an abundance of powerful superfoods. Many of them are readily available from your local supermarket or health food store that are inexpensive, taste and amazing and pack a powerful punch with their health benefits.

These super plants are high in antioxidants and phytochemicals which have antiviral, anti-inflammatory, and antibacterial properties. This makes them the perfect immune-boosting ingredients to incorporate into your diet to help support your health and wellbeing.

1. Acai Berry Powder

This berry is only available as a powder or frozen as it perishes quickly. It is very high in antioxidants, which reduces oxidative stress triggered by free radicals. Free radical damage is caused by poor diet, stress, smoking and other lifestyle factors. Acai Berry is also high in vitamin A which is important for maintaining a healthy immune response.

How to use: add to your smoothies, sprinkle over your breakfast cereal or oats or add to your protein ball recipe.

2. Mint

It has anti-inflammatory and antispasmodic properties which help to calm the muscles of the digestive tract. It also contains menthol which is a decongestant which can help relieve symptoms of coughs and colds. And it’s super easy to grow at home in a pot so you can enjoy fresh mint at your fingertips!

How to use: Add mint to your salad or infuse fresh mint in hot water with a touch of honey for soothing mint tea.

3. Turmeric

It contains a powerful phytochemical called curcumin which has both anti-inflammatory and antioxidant properties. It’s widely used to help reduce symptoms of inflammatory conditions such as arthritis and studies show that curcumin can help against the growth of some cancers such as colon, breast and lungs.

How to use: Add to your curry, stir fry or roasted veggies or enjoy a turmeric latte.

4. Ginger

Is a powerful anti-inflammatory and can boost immunity by protecting against some strains of pathogens, viruses and bacteria. It also has anti-nausea properties is supportive for digestive health as it can help to neutralise stomach acids.

How to use: add freshly grated ginger to your stir fry, add slices to your lemon and hot water or add to your fresh juice for a spicy kick!

5. Spirulina

Spirulina is powerful superfood which is actually a type of algae that is dried and then processed into a powder. It contains six B vitamins which can improve energy levels and endurance. The phytonutrients in Spirulina helps to strengthen the body’s natural immune response.

How to use: Add to your smoothie and juices, green veggie soup or protein balls. You can also take in capsules.

6. Garlic

Contains a compound called allicin which stimulates cells that fight bacteria and viruses. It has the ability to kill some microorganisms responsible for infections. A study showed that garlic was beneficial in reducing the likelihood of getting a cold and also the recovery time.

How to use: as a flavour enhancer for stir-fry, roasted vegetables, soups and many other dishes. If you are not into the taste of garlic, you can also take it in supplement form.

7. Green Tea

Several studies have shown in that this popular tea has preventative and therapeutic benefits for fighting antimicrobial infection. The four main polyphenols found in green tea are effective against a variety of organisms including fungus and viruses.

How to use: as simple as making yourself a cuppa of tea or matcha (green tea powder) latte. Matcha can also be used to flavour you cooking such as ice cream, yogurt, smoothies and protein balls.

8. Foods high in victim C

Vitamin C plays and an integral role in your immune health. A study has shown that vitamin C (together with zinc) decreases the risk, severity and duration of some infectious diseases including pneumonia. For adults the recommended daily intake is 45mg (it’s not recommended to go over 1000mg).

Superfoods high vitamin C

  • citrus fruits, including orange (56mg), lemon (58mg) and grapefruit
  • black currant -200mg
  • guava -230mg
  • green and red bell pepper -126mg
  • kale – 110mg
  • kiwi – 74mg
  • pineapple – 57.8mg
  • strawberries  – 57mg
  • mango -55mg
  • sweet potato – 41mg
  • parsley – 28mg/ per 15mg

*Bases on 100g serving


There are so many superfoods available, to help boost our immune health, and as Desiderius Erasmus famously said: “prevention is better than cure”. So the first step to good health could be as close as your kitchen!


superfood, immune health


By Rigel Barry –
Rigel is a certified health & nutrition coach, reiki and intuitive energy healer. Having studied Kitchen Medicine and herbology, she has a passion for plant-based therapies including essential oils, vibrational essences and superfoods. Rigel is part of the Soul Star team, with a background in PR Events and Marketing.


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