• Camila Santiago

How to Boost Your Immune System With These 7 Essentials

Updated: Mar 28, 2020


natural herbs, seeds and roots
Healthy food helps with immune system

When we get sick, flu, get a cold or anything like that, our body wants us to know there is something wrong. Feeling pain sucks and we might run for a quick fix. That’s when we search for that pill in the bathroom’s cabinet. Whereas this can help you to alleviate the pain for a few hours, the pain might come back later, and you wonder why. That’s because we treated the symptom, not the root cause of it.


A disease has a higher probability to manifest itself in the body when the immune system is compromised. According to Ayurveda, a strong immune system is a product of good digestion, healthy liver and balanced endocrine system.

To get to that level, diet is the key. That’s the most sustainable and natural way to support your immunity. With that said, here are some essentials you can add to your diet today.


1. Ginger


One of the most powerful spices to boost immunity, this root is loaded with nutrients and has been used by Asians for centuries, especially in alternative medicine. Among several benefits, ginger can help you to alleviate nausea, recover from a cold or the flu, reduce inflammation, improve digestion and the list goes on.

You can use ginger in several ways, like in a tea (with hibiscus, lime and honey, for example), you can add in your recipes like soups and curry or even with desserts.


2. Turmeric


Another ancient root, turmeric has several benefits for our health and major benefits for our body and brain. Both Chinese medicine and Ayurveda use turmeric as a potent treatment.

Curcumin is the main active compound in turmeric, which contains both antioxidants and anti-inflammatories properties. However, the body doesn’t absorb curcumin right so it’s recommended to use black pepper to enhance the absorption.

Among several benefits, turmeric helps to fight inflammation, may protect against heart disease, may prevent and treat cancer, may help and treat diabetes and so on.

Some ways to consume this yellow root is to prepare the famous golden milk (link), add in smoothies, make a tea or toss it with your veggies. Be creative!


3. Broccoli


Broccoli is rich in vitamins, minerals, and antioxidants, such as calcium, fiber, potassium and vitamin A, C, E and K. It’s also rich in protein being a good option for plant-based eaters.

Adding broccoli in your diet can help the prevention of lowering the risk of cardiovascular diseases, increase bone density (which means help you to keep strong bones), decreases the risk of eye disorders and it may help to prevent cancer.

You can search here for some recipes with broccoli.


4. Spinach


This dark-leaf superfood contains loads of nutrients and it’s considered one of the healthiest leafy green vegetable. Consuming it on a regular basis will help you with digestion, lower blood pressure levels, it may help to prevent cancer as well as asthma and even helps to reduce stress!

One cup of raw spinach contains calcium, protein, iron, magnesium, potassium, vitamin A and folate.


5. Garlic


According to Ayurveda, garlic is an anti-age spice. If you are a garlic lover like me, this delicious spice once it’s roasted, should be used with caution. Overdoing it can cause bad breath, body odor, upset tummy, bloating and even diarrhea.

However, in the right amounts, it can boost the immune system, work as an anti-inflammatory and improve hair and skin.

You’ll get the most benefit from raw garlic. But if you choose to cook it, don’t heat it above 140°F. Higher temperatures kill the allicin, so add garlic to your recipes when you’re almost done cooking.


6. Fermented foods


Fermenting food was a process used over centuries to keep food fresh way before the invention of refrigerators. During the fermentation, bacterias are produced called “good bacterias” because they are quite beneficial for the gut.

These good guys help to maintain a healthy GI tract, as well as with digestion and absorption of nutrients. There are trillions of bacterias living in our gut - between good and bad ones. Eating a diet rich in fermented food helps to maintain the balance.

Some of those foods are kimchi, yogurt, kefir, sauerkraut, miso, kombucha and some types of bread.


7. Almonds


Almonds are rich in vitamin E, iron and protein, among other nutrients that are essentials for the immune system.

Almonds also help to balance a healthy cholesterol level, may help to reduce stress, may reduce the risk of cancer, may help manage blood sugar levels and boost bone health.

You can consume almonds in various ways you prefer.


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