Take Your Health Into Your Own Hands!

20 SUPERFOODS TO KEEP YOU HEALTHY

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WOW! Living with Covid-19 has been challenging to say the least. As we are following coronavirus guidelines for social distancing, mask wearing, and hand washing, I've heard very little about how to keep our immune systems as strong as possible. Let's get that conversation going! Our immune system protects us and helps us fight off anything that comes our way. A healthy immune system is built by a healthy lifestyle, and that starts with nutrition. This list is for your reference and it is just the tip of the iceberg in terms of what WE can do. Please share the good word with your loved ones that our immune function can be enhanced with the right food! Know that whatever you can do is beneficial and every little bit helps.

Here are 20 SUPERFOODS to incorporate into your life:

1. Cacao

Besides being delicious, cacao improves mood, cardiovascular health, and increases longevity. Cacao is an excellent source of antioxidants.

Tip: Try blending up some milk (or non-dairy milk) + hemp seeds + dates + cacao for a solid homemade chocolate milk!

2. Goji berries

These berries are high in vitamin C and have also been described as anti-aging.

Tip: Add to a homemade trail nut mix or to your yogurt!

3. Honey and bee products

Improves immune response, supports gut health, anti-bacterial, and rich in antioxidants

Tip: There are plenty of ways to get some honey in your life. If you aren't a tea person, try my personal favorite, drizzle honey on top of a bowl of yogurt + blueberries + hemp seeds + flax + unsweetened coconut flakes.

4. Maca

This adaptogen helps to increase energy and endurance. Adaptogen=helps the body resist stressors.

Tip: Add maca powder to your favorite smoothie

5. Hemp products

Hemp products are packed with protein and omega-3 fatty acids.

Tip: Add hemp seeds to your salad or your oatmeal for a slightly nutty flavor.

6. Vitamin D

Although it's not really a food item, it's definitely classified as super important. I've added Vitamin D to the list because it's one of the best things we can do for boosting our immune system.

Tip: Try taking Vitamin D with a snack or meal that includes health fats for better absorption. It's just another excuse to have some avocado toast! :)

7. Camu Camu berry

This berry is one of the greatest sources of vitamin C.

Tip: Try camu camu powder in your next smoothie.

8. Sea Veggies

Kelp, nori, etc., draw nutritents from the ocean and sun. They improve digestive and thyroid health, improve hormone function, and improve immunity.

Tip: Try crunching some seaweed snacks on your salad. It adds a really unique and delicious flavor. If you are not a super fan of seaweed, you will be happy to know that the taste is somewhat masked by the other veggies and your salad dressing

9. Medicinal mushrooms

Mushrooms like reishi and chaga are highly adaptogenic.

Tip: Get your mushrooms with your coffee when you try Four Sigmatic products.

10. Echinacea

Due to it's immune strengthening, anti-microbial, and pain and fever relief qualities, Echinacea is a cold and flu combatant.

Tip: Try as a tea! Some Echinacea tea bags will also have Elderberry, win-win!

11. Garlic

This common herb is antibacterial, antifungal, and antiviral. It's best when consuming garlic raw.

Tip: Raw garlic is great in pico de gallo or hummus.

12. Ginger

For so many reasons ginger makes this list, but being anti-inflammatory and antimicrobial are two of these reasons.

Tip: I like ginger in homemade smoothies or juices for a little extra zing, but I also think it's excellent sprinkled on top of a yogurt and chia bowl.

13. Dandelion

Effects liver and digestive system which helps rid the body of toxins and excess hormones.

Tip: Try as a tea, maybe add some lemon and honey. 3 superfoods in one, you're being super productive now as well!

14. Turmeric

Turmeric is neuro and cardioprotective, supports digestion, and decreases inflammation and oxidative stress.

Tip: Turmeric lattes are my latest loves! Non-dairy milk + turmeric + black pepper + MCT oil + vanilla + maple syrup is where it's at.

15. Lemon

In my opinion, lemon is super underrated! Besides being high in vitamin C and being alkalizing, lemon protects against colds, flus, and viral infections.

Tip: If you're a minimalist, add some lemon to your water. If you want to get a little more involved, try cooking with lemon. I really like adding lemon juice to marinades, pasta dishes, guacamole, roasted veggies...I could go on.

16. Coconut oil

This oil is antimicrobial, decreases risk of infection, and has a high heat capacity for cooking.

Tip: Have you ever cooked onions & peppers in coconut oil? You definitely should. Have you ever used coconut oil + coconut flakes + cacao + almond butter + chia + hemp to make little coconut chocolate bites? You must!

17. Blueberries

Antioxidant powerhouse goodness that also reduces cholesterol.

Tip: Frozen organic berries are more affordable and still hold all the nutrients. Have you ever tried frozen blueberries as a sweet treat? You should!

18. Green Tea (or Matcha!)

Potent plant antioxidants have an immune-boosting effect.

Tip: We are getting into warmer months, try iced green tea or iced matcha lattes

19. Salmon

Salmon contains omega-3 fatty acids, which have many important benefits like boosting brain function and decreasing inflammation.

Tip: One of my favorite dishes is mustard roasted salmon. Ina Garten's recipe is amazing every single time.

20. Dark leafy greens

Greens contain folate, vitamins K, and Vitamin C, which can boost your immune system. Go for the dark greens because they have the most antioxidants.

Tip: Sautee some greens (and maybe red and yellow peppers) to go with eggs instead of toast.