Blueberries are often overlooked as an immunity-boosting food, but they pack a powerful punch. As a registered dietitian, Susie Kundrat, MS, RDN, LDN, recommends incorporating blueberries into your daily routine to support immune health.
Rich in antioxidants, vitamins, and nutrients, blueberries provide a range of benefits for overall health. They contain anthocyanins, which are responsible for their vibrant purple color, and these antioxidants can help protect cells from harm. This helps the body fight off infections and illnesses.
Blueberries also have anti-inflammatory properties, which can support immune function by lowering inflammation in the body and managing oxidative stress. Additionally, their high fiber content helps remove toxins from the body and promotes bowel health, keeping the gut healthy and preventing illness.
Eating blueberries has been shown to enhance the ability of immune-boosting cells to target and destroy infected cells. They are also rich in vitamin C, an essential nutrient that supports immune health, promotes collagen production, and helps repair damaged tissues throughout the body.
To incorporate more blueberries into your diet, Susie recommends eating them daily in various ways, such as adding fresh or frozen blueberries to salads, oatmeal, or yogurt. Here are a few recipe ideas:
Nutty Superfood Breakfast Bites
Berry Matcha Smoothie
Summer Berry Trifle With Elderflower Cream
Blueberry Sweet Corn Shortcake
Lemon-Blueberry Cake
Other immunity-boosting fruits include oranges (high in vitamin C), strawberries (rich in antioxidants and manganese), elderberries (support gut health and suppress chronic conditions), and pomegranates (antioxidant-rich and anti-inflammatory).
Source: https://www.realsimple.com/food-to-avoid-getting-sick-8762877