As the weather starts cooling down and flu season starts ramping up, it’s important to eat healthy foods to boost your immune system and help your body fight off colds. In this blog post we’re sharing our favorite Superfoods and how you can incorporate these immune-enhancing foods into your daily diet.

Before we dive into it though, let’s talk about what a “superfood” is and why it’s so good for you. The term superfood can be applied to many foods and isn’t regulated by the FDA; it’s a general term the food industry has given nutrient-rich foods to indicate the health benefits associated with the foods.

Our list of “superfoods” is a collection of our favorite foods packed with vitamins and minerals to help you eat healthy and fight off sickness this flu season. 

Check Out The List Of Our Favorite Superfoods Below

Dark Leafy Greens

Ok, we all know how important it is to eat our veggies, but it’s important to also know that not all vegetables are created equal.. Dark leafy greens are jam-packed with nutrients and minerals and should be your go-to when it comes to greens. That iceberg lettuce you love? It’s just not equivalent to eating spinach or kale.

  • What kinds of foods to eat: Kale, Spinach, Swiss Chard, Collard Greens, Turnip Greens
  • Nutrients: Folate, zinc, calcium, iron, magnesium, vitamin C and fiber
  • Health Benefits: reduced risk of chronic illnesses like heart disease and type 2 diabetes
  • How to eat these daily: If eating dark green leafy greens is a chore and sounds less than appetizing, start by adding a handful of these into smoothies. Or try adding some into salads, mixed right along your romaine

Dark Leafy Greens Salas with Chicken and Pomegranate seeds

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Berries

Similarly to the dark leafy greens, berries are the “superfood” of fruit. All fruit has sugar in it, and some frankly, isn’t that healthy. For example, pineapple has around 16.2 grams of sugar per cup. Granted eating a pineapple is better than eating other unhealthy food alternatives; it’s just not as healthy as you might think. Berries on the other hand, offer many health benefits and have less sugar.

  • What kinds of foods to eat: raspberries, blueberries, strawberries, blackberries, cranberries
  • Nutrients: packed with antioxidants, high in fiber, vitamin C, magnesium, folate, etc.
  • Health Benefits: reduced risk of chronic illnesses like heart disease and inflammatory conditions, aids in digestive and immune-related disorders
  • How to eat these daily: Add berries to yogurt or cereal in the morning. Eat a cup of berries for a mid-morning or afternoon snack. Eat these as a dessert at night if you want something sweet or add these to a smoothie (along with your dark leafy greens).

Bowl of Berries

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Lean Protein

Again, most of us know that eating red meat or a stack of ribs is not very good for you. Lean meats like chicken and fish are a much healthier choice. In general lean proteins and plant-based protein are where the nutrients and minerals are most pronounced.

  • What kinds of foods to eat: white meat chicken or fish, beans, lentils, plain greek yogurt, low-fat cottage cheese, tofu, peanut butter, egg whites, avocado, chick peas, etc.
  • Nutrients: packed with protein while still being low in fat, B vitamins
  • Health Benefits: builds and supports rebuilding of body structures like cells, bones, cartilage, skin, enzymes, etc. Supports weight loss, a healthy metabolism, and muscle growth.
  • How to eat these daily: Replace the protein you eat daily with a low protein choice. For example swap out beef with white meat found in fish or swap out traditional eggs for egg whites. Add a lean protein option with each of your meals.

Lean Protein Lunch with Avocado

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Superfood Drinks

Last but not least, the liquid we ingest is also directly related to our health. Most importantly we need to drink a lot of water but there are also other drinks that are jam-packed with nutrients and minerals to support optimal health.

  • What kinds of drinks: green tea, kombucha, filtered coffee, red wine
  • Nutrients: natural antioxidants, fiber, potassium, fiber, lactic acid, etc.
  • Health Benefits: reduce inflammation, has cancer fighting properties, reduces effects of aging, boosts immune system, supports increased bone density, protects and helps rebuild cells, etc.
  • How to eat these daily: Start your day with a filtered coffee or green tea (say goodbye to the calorie-dense coffee drinks like frappuccinos, or better yet just reach for a glass of water. At night, switch to a glass of red wine instead of beer or a mixed drink.

Cup of tea

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Ready for more lifestyle articles, product features and healthy living tips? Check out the other articles in our HAPARI blog. We include special product spotlights, healthy eating and fitness advice, and exclusive insider deals on our swimwear. See you there!

Cover photo by Trang Doan from Pexels