7 Superfoods That Will Boost Your Immune System

These seven nutrient-packed foods provide powerful immune support and can help keep your body in peak condition.

Coconuts on the beach

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Is it possible to feel well all of the time?

Yes, according to nutritionist and activist David Wolfe, who has popularized the Eastern approach to ‘letting food be thy medicine’ in Western nutrition theory.1 

An advocate for raw foods and a plant-based diet, Wolfe recommends anyone wanting to give their immune system support increase the amount of superfoods in their daily diet.

What Are Superfoods?

Superfoods are a class of the most potent, nutrient-rich foods on the planet that provide powerful immune support. 

Some consider superfoods both food and medicine due to their high nutrient density and ability to support our health and longevity. Others are sometimes weary of the term, which is not regulated in the U.S.2  While superfoods are not a magic bullet to perfect health, coupled with a healthy lifestyle, they offer robust nutritional benefits that most experts agree can give your immune system a boost.

Nutrition and Your Immune System

When we consider our eating habits, we often focus on the three macronutrients: protein, carbohydrates and fat. Each of these provide energy in the form of calories. Arguably, when it comes to our immunity, not enough attention is given to micronutrients, the vitamins and minerals that are vital to disease prevention.3 A growing body of research suggests that micronutrient deficiencies alter immune response in animals and can hinder our body’s ability to ward off illness, too.

7 Superfoods That Will Boost Your Immune System

The following immune-supporting superfoods are powerhouses of nutrition that you can incorporate in your daily life to prevent illness and increase wellness:

Ashwagandha - Native to North Africa and India, Ashwagandha is an herb Ayurvedic medicine has relied on for centuries to enhance the body’s resilience to stress and illness. Studies show that ashwagandha improves the body’s defense against disease by offering an immune response that fosters the production of beneficial cells.4

Aloe Vera - If you’ve ever put aloe vera on a sunburn, you’ve observed its ability to reduce skin inflammation first-hand. The gel from this succulent plant contains anti-fungal properties that have been reducing inflammation in people’s bodies and, in turn, improving their immune system, since the times of ancient Egypt.5

Coconuts - Coconuts contain lauric acid and caprylic acid, both of which are well-known for their ability to fight off bacterial infections.6 

Chia Seeds - Some experts say that to achieve ultimate wellness, start with your gut. That’s because a healthy connection between your immune system and gut microbiota is essential for your body to function properly.7 Chia seeds promote gut health and, in turn, overall health and wellness. 

Honey - According to Wolfe, honey is one of the most complete foods in nature, containing up to 80 beneficial compounds.8  Honey is rich in minerals, probiotics, and antioxidants, all of which work together to increase immunity and wellness. 

Maca - Often found ground or in supplement form, maca is a plant indigenous to Peru that is considered to be an adaptogen. Adaptogens enable the body to enhance its resistance and overcome external conditions.9 Research shows that maca can work with the body's natural rhythms to rebuild weak immune systems and increase energy and endurance.

Turmeric - Studies show that curcumin, the orange-yellow component of turmeric, can moderate the immune system and offers medicinal properties.10  A strong antioxidant, turmeric can fight off a variety of viruses, ease depression, reduce inflammation, lower cholesterol, and more.

Superfood Smoothie Recipe

Looking for quick immune support? BOLDR’s Initiate Flow energy supplement contains a superfood blend featuring Ashwagandha and Turmeric. Combined with a healthy lifestyle, our products foster Flow, your enhanced state of mind and body performance. Combine it with additional superfoods for added nourishment!

- 1 packet of BOLDR 
- 1 frozen banana
- 1 cup berries
- 1 cup coconut milk
- 1 tablespoon chia seeds

Place ingredients in blender. Blend for 30 seconds. Refuel. Enjoy.

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  1. The Institute for Integrative Nutrition
  2. Wikipedia: Superfood
  3. Centers for Disease Control and Prevention: Micronutrient Facts
  4. NCBI: An Overview on Ashwagandha
  5. NCBI: Aloe Vera: Potential Candidate in Health Management via Modulation of Biological Activities
  6. The Life Co: Why Coconut Oil Is Good for Immunity
  7. Johns Hopkins Medicine: The Gut - Where Bacteria and Immune System Meet
  8. David Wolfe: 5 Ways Honey Can Be Used As Medicine
  9. Philosophie: Maca
  10. Healthline: 10 Proven Health Benefits of Turmeric and Curcumin