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6 Foods That Can Help Boost Immunity

Rachel Katz, 2x4 Nutritionist Rachel Katz, 2x4 Nutritionist
Looking to boost your immunity? Here are 6 essential superfoods that you should incorporate into your diet, today!
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You’ve likely heard the phrase, 'you are what you eat.' It’s been used for centuries to encourage people to eat healthy and take better care of their bodies, and it couldn’t be more true!

Your body needs sufficient nutrients in order to stay healthy and maintain a strong immune system. The nutrients that you consume from your diet directly impact your body’s ability to fight off external toxins, viruses, and bacteria. 

So if you’re looking to boost your immunity naturally, here are 6 essential superfoods that you should incorporate into your diet TODAY.  

1. Ginger

Ginger is a super spice that has been used for centuries for its many medicinal properties, partly due to the fact that it is packed with antioxidants. Antioxidants help neutralize free radicals, which can damage cells and lead to disease. In fact, ginger contains more antioxidants than any other spice!

Not only this, but ginger can help boost your immunity by stimulating your circulatory system, which in turn helps your body fight off potential infections and illnesses, such as the cold and flu.

Consider grating fresh ginger and adding it to your favorite teas, smoothies, or soups. You could also try taking a ginger shot (which is a concentrated beverage made using fresh ginger) first thing in the morning, but that’s definitely not for everyone!  

2. Garlic

Did you know that garlic is not only a delicious addition to many dishes, but it also has antibiotic and antioxidant properties? These properties can help your immune system fight off bacteria and viruses that cause infection.  

Your best bet is to add whole garlic cloves to soups and stews, or you can add crushed or minced garlic to salad dressings, dips, and sauces.  

However, if you’re brave enough, munch on some raw garlic for that extra immunity boost. While eating raw garlic can be a bit intense to say the least, studies actually show that it can help boost your immunity more effectively than cooked garlic.  We recommend keeping a breath mint handy for afterwards!

3. Salmon

Salmon is another great superfood that you should incorporate into your diet, especially when fighting off a cold or flu. Salmon is loaded with Vitamin D, which promotes the production of antimicrobial peptides in your body. Antimicrobial peptides are molecules that help your immune system fight off infection.

Salmon is also a great source of Omega-3 fatty acids, which can help reduce inflammation throughout your body. These fatty acids can also help boost your metabolism, and may even help prevent heart disease. 

Salmon is also rich in vitamin D and Vitamin B12, which helps boost your immune system and fight off infections. Take care not to overcook salmon, however, as this can reduce the amount of nutrients present. Instead, grill or broil salmon to keep the nutrients intact.

4. Dark Chocolate

You might be surprised to know that chocolate IS good for you, so long as it's dark chocolate! 

Dark chocolate is a powerful antioxidant, which means it can actually aid and support your body in fighting off infections. In fact, studies have shown that consuming a little bit of dark chocolate every day can protect your cells from damage, assist your body in inflammation reduction, and boost your immune system all at the same time.

The flavonoids in dark chocolate, especially epicatechin, are what help to promote good health, especially when it comes to immunity. Dark chocolate also contains additional immune-boosting nutrients like magnesium, zinc, copper, iron, and phosphorus. They help to strengthen the gut and support a healthy digestive system. As we all know, an unhealthy gut and poor digestion can lead to a weakened immune system as well as other issues such as fatigue and brain fog.

It's also important to note that the more processed cocoa (dark chocolate) becomes the less flavonoids it will contain. This is why it's important to choose dark chocolate with at least a 60% percentage of cocoa.

5. Turmeric

The benefits of turmeric are endless, and because of that, Turmeric has been used in India for thousands of years in order to boost immunity, while also promoting healthy skin. 

Studies have shown that Turmeric increases the production of an enzyme known as catalase. This enzyme helps reduce inflammation and rid the body of toxins. It also has antiviral and anti-bacterial properties, which makes it an effective immune booster altogether.  

So although the taste of turmeric can be a little strong, try adding it to soups, stir-fries, or even curries to mask the flavor and still reap the benefits. And if you’re still not a fan of the taste, look for a natural anti-inflammatory solution that you can take daily. As always, be sure to discuss adding any new supplements to your diet with your doctor prior to implementing.  

6. Chocolate Covered Strawberries

Last, but certainly not least, chocolate covered strawberries! This is perfect if you are looking for a sweet, but healthy treat that can help boost your immune system.  

Strawberries are an excellent source of Vitamin C, which is essential in helping your body's white blood cells fight off bacteria.  Both strawberries and chocolate are powerful antioxidants that can help protect your cells from damage caused by free radicals.

Free radicals are unstable molecules that can damage cells. You're exposed to free radicals every day, both from the environment and inside your body itself. Your body's own metabolism even creates free radicals as it goes about its business.

Fortunately, your body is well equipped to deal with them. Antioxidants serve as a defense against free radicals, mending damaged cells and preventing even more damage. In fact, antioxidants are so important that many researchers think antioxidant deficiencies are at the root of many diseases. 

In short, there are numerous ways for you to boost your immunity. If you're on the go, don't cook often, or simply need an easier way to boost your immunity, consider adding a natural immunity supplement into your diet. At 2x4®, we have a range of hyper-absorbent immunity solutions that can help boost your immunity over time, while also helping you feel better faster when you get sick. 

Rachel Katz, 2x4 Nutritionist
written by
Rachel Katz, 2x4 Nutritionist

Rachel is a 2x4 Nutritional Scientist, Certified Alternative Nutritionist, Yoga Teacher, Wellness Embodiment Coach, and founder of "The Full Life by Rachel".

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