6 Immune Supporting Winter Superfoods — Nomadista Nutrition
1. Ginger:
Ginger is a powerhouse root that can help support your immune system. It contains compounds like gingerol, which have been shown to have anti-inflammatory and antioxidant effects, helping to fight off infections and promote overall health. Ginger also helps with digestion and can help manage bloating.
If you don’t have fresh ginger on hand, easy-to-use frozen ginger cubes, available at many stores like Trader Joe’s, are a convenient option. Ginger can be incorporated into your diet in several ways: add it to soups and stews, blend it into smoothies, or sip on ginger tea throughout the day.
2. Citrus Fruits:
Citrus fruits are some of the most well-known immune-supporting foods, and for good reason. They are rich in vitamin C, a powerful antioxidant that supports your body’s immune function and helps fight off infections. Just one medium-sized orange contains about 70 mg of vitamin C, which is over 93% of the recommended intake for women and 77% of the recommended intake for men.
In addition to oranges, other citrus fruits like grapefruits, lemons, and Cara Cara oranges are excellent sources of vitamin C. These fruits are incredibly versatile and can be enjoyed in many ways. Toss them into salads for a refreshing burst of flavor, blend them into smoothies, or enjoy them as a simple snack paired with a handful of nuts for a nutritious, immune-boosting treat.
3. Carrots:
Carrots are a rich source of beta-carotene, which your body converts into vitamin A. Vitamin A is essential for maintaining a healthy immune system because it helps regulate the production and function of white blood cells, which fight off infections. Just one cup of raw carrots provides more than 100% of your daily recommended intake of vitamin A.
Carrots are highly versatile in the kitchen. Enjoy them raw as a crunchy snack, roast them alongside your favorite protein for a flavorful side dish, or sip on fresh carrot juice (just be sure to choose options with no added sugar) for a nutrient-packed, immune-boosting drink.
4. Turmeric:
Turmeric has long been prized for its potent anti-inflammatory and antioxidant properties, making it a fantastic ally for immune health. The active compound in turmeric, curcumin, has been shown to help reduce inflammation and support the body’s natural defense mechanisms.
To enhance the absorption of curcumin, pair turmeric with black pepper. This combination can increase absorption by up to 2,000%, according to studies. Turmeric can easily be added to your diet in the form of a golden milk latte, sprinkled over roasted vegetables, or blended into smoothies. You can also take turmeric as a supplement for a more concentrated dose of curcumin.