8 superfoods everyone must include in their diet for better immunity

We've all heard the term 'superfoods', but do we really know what they are, what they do and why we should be including them in our diets?

Given the year it’s been, we’re all looking to improve our health and fitness, and now is a great time to see where you can add some superfoods for immunity to your snacks and meals.

Here are 8 superfoods everyone must include in their diet for better immunity.

1) Spinach

As a dark, leafy green vegetable, spinach is perfect for boosting immunity. It contains nutrients like zinc, iron, magnesium, calcium and Vitamin C, plus loads more, that helps prevent chronic illnesses such as heart disease. Spinach is known to be anti-inflammatory and has anti-cancerous properties. The best part, spinach is a great addition to any one-pot meals, curries, dips and can even be blitzed into a smoothie.

2) Kale

Like spinach, kale is another dark, leafy green vegetable which is packed full of nutrients and vitamins like Vitamin C, K and iron to boost immunity. It helps reduce the risk of diseases like type 2 diabetes and also acts as an anti-inflammatory. It’s also packed with phytochemicals called glucosinolates, which produce protective enzymes. Fry some with diced onions, garlic and mushrooms for a great side dish, or bake with a splash of olive oil for a tasty snack.

3) Blueberries

Berries are chock-full with goodness, so add them to porridge, smoothies or as your go-to snack every day if possible. They act as antioxidants against heart disease and cancers and are also packed full of vitamins and minerals - not to mention they're delicious too!

4) Green tea

Already revered in many Asian countries, green tea is full of antioxidants like EGCG that protect your cells from the effects of free radicals and can help reduce an overabundance of inflammation in your body and protects it against things such as heart disease, cancer and diabetes.

5) Almonds

Full of healthy fats, as well as fibre, many nuts have great anti-inflammatory and antioxidant properties. Include almonds in things like porridge or smoothies, or simply as a snack, to help fight heart disease.

6) Sunflower seeds

Like nuts, seeds also contain healthy fats which are good for the heart and boost immunity through antioxidant and anti-inflammatory properties. Sunflower seeds are great in a smoothie, and also as a coating for things like tuna steak. They're super versatile!

7) Garlic

As long as you're not going on a date, you can't go wrong with garlic! Packed full of goodness like Vitamin C, Vitamin B6, fibre and manganese, it can help reduce both cholesterol and blood pressure. Sulphur compounds in garlic can stop cancer-causing substances from developing in your body and speed DNA repair. Garlic is great for any dish, from curry to bolognese, so don't be afraid to add it in.

8) Avocado

Avocado isn’t just a millennial fad! Healthy fats, fibre, vitamins and minerals make this superfood ideal for helping reduce inflammation and prevent heart disease, cancers and diabetes. So go ahead, lather it on toast, blend it in a smoothie, enjoy it in your guacamole, or savor it the way it is. 

At Basiligo, we ensure that our meals are packed with immunity-boosting, antioxidant-rich superfoods while being nutritious and protein packed. 

For more about our meal plans, click here. (https://basiligo.ae/mealplans)