Let’s be honest. We’ve all been there, standing in line at the supermarket, staring at some odd root or berry that costs more than lunch and wondering if it’s actually worth it. *Is this bizarre purple stuff really going to keep me from getting the office cold?
With all the “super foods” out there being marketed these days, you can’t even be sure what does work and what doesn’t. I spent weeks wading through studies (yep, the boring ones full of all those scientific terms that drive your eyes buggy) to determine which of these so-called superfoods actually do deliver on their promise of immunizing the system.
No nonsense. Just the facts. And maybe some dad jokes on the side. Sorry not sorry.
What Even Makes a Food “Super” Anyway?
Let’s get real about what makes a “superfood.” Basically, these are foods packed with nutrients that give you a lot of health for your caloric dollar. They’re not magic pills. They won’t turn you into Captain Immunity overnight, able to leap tall flu seasons in a bound!
But they can. A lot.
The Immune-Boosting All-Stars
1. Garlic: The Stinky Superhero
Science says: Garlic contains allicin, a compound with strong antimicrobial effects. Some studies show that it can reduce the chances of catching colds by nearly 30%.
Come on, nobody wants to be “that guy” with garlic breath. But maybe being the only one at your office who isn’t calling in sick is worth it? Your coworkers can hold their ground, but hey—social distancing before it was trendy!
I started taking a clove of raw garlic whenever I felt a cold coming on. My wife was not pleased. But I haven’t had a full-blown cold in 2 years. Coincidence? Science doesn’t think so.
2. Turmeric: Not Just for Hipster Lattes
Science says: Turmeric’s active ingredient, curcumin, has been shown to control the activation of T cells, B cells, and other immune cells. In other words? It gets your immune system smarter, not stronger.
I used to think turmeric was simply that yellow stuff that destroys everything it touches. Now I sprinkle it on almost everything. Eggs? Yes. Smoothies? Sure. Ice cream? I tried once. Don’t recommend.
Pro tip: Never miss to include black pepper in the event of turmeric. It increases curcumin uptake by up to 2000%. No mistake there.
3. Mushrooms: Fungi to Fun Guy
Science says: Certain mushrooms—specifically shiitake, maitake, and reishi—are filled with beta-glucans which essentially “train” your immune system to respond better against foes.
I was never a mushroom type of fellow when I was younger. “They’re basically just eating dirt,” I’d say. And now I’m the fellow who’s boring everyone at parties to death with discussions of how oyster and lion’s mane mushrooms are distinct. Character development.
If you don’t like mushrooms, start with shiitakes in a stir fry. They’re the gateway fungi.
4. Berries: Nature’s Candy with Benefits
Science says: Berries are packed with antioxidants that reduce oxidative stress and inflammation, both of which can dampen immune function.
Blueberries, strawberries, raspberries—pick any one. They’re all immune-boosting superheroes. And an added bonus: unlike most “superfoods,” they taste incredible. Genius thought, I know.
My kids think they’re getting dessert when I serve them berries. I’m giving them that impression. Parent of the year, over here.
5. Fatty Fish: The Omega-3 Goldmine
Science-ity: Omega-3 fish in mackerel and sprout-finished salmon lower inflammation and activate white blood cells.
I’ve tried to go vegetarian for one month. On week three, I had fish dreams about swimming upstream with wee folk. Genuinely had REM-cycle misadventures about swimming with the wee folk upstream. Body was trying to communicate something with me.
If you don’t like fish, good fish oil supplements work just fine. But they give your burps a taste like you’ve been french kissing a mermaid. Just so you know.
6. Kefir and Yogurt: Probiotic Powerhouses
Science says: About 70% of your immune system lives inside your gut. Foods with live cultures that are fermented maintain a healthy gut microbiome, which directly affects immunity.
I thought kefir was just yogurt that someone forgot in the back of the fridge for weeks. It turns out, it’s cultured there on purpose. And it contains even more probiotic cultures than yogurt.
Having stomach issues? Try replacing your morning coffee with kefir. Your stomach will thank you. Your caffeine-withdrawal headache won’t.
7. Green Tea: Not Just for Meditation Retreats
Science proves: Green tea is packed with catechins, such as one known as EGCG, which has been shown to enhance immune function and stop viral reproduction.
I used to be strictly a coffee person. “Tea is dirty water,” I’d inform all. Now I drink 2-3 cups of green tea daily. My temperament hasn’t shifted, but my immune system has.
The trick is not boiling the water. Let it sit for a minute or two first or you’ll end up making it bitter.
8. Citrus Fruits: Classic for a Reason
Science says: Besides vitamin C (which does enhance immune cells’ function), citrus fruits contain hesperidin and other flavonoids that have antimicrobial and anti-inflammatory effects.
Oranges, grapefruits, lemons—these are the OG immune boosters. No exotic or fancy ingredients here. Sometimes the classics are the classics for a reason.
I always have lemons stored up throughout the year. Hot water with lemon in the morning is like a soft wake-up call to your immune system. “Rise and shine! Time to shield this human from their questionable life choices!”
9. Sweet Potatoes: Beta-Carotene Bombs
Science says: This bright orange color is a function of beta-carotene, which your body turns into vitamin A. Vitamin A helps maintain mucous membranes—like those in your nose and throat—healthy, and these membranes are your body’s first line of defense against disease-causing microorganisms.
Sweet potatoes are basically regular potatoes who attended school to study art. Brighter, more detailed, definitely healthier.
I roast them in bulk on Sundays. Roast a couple with a drizzle of olive oil and salt. Simple. Effective. Gives my complexion a good look too, which is a nice bonus.
10. Brazil Nuts: Selenium Superstars
Science says: Just 1-2 Brazil nuts will provide your entire day’s worth of recommended selenium, a nutrient that helps immune cells produce cytokines—proteins that help battle germs.
These are not the nuts you would normally expect. They’re humongous. When I initially bought them, I thought to myself, “Am I going to eat this or carve it into a wee canoe?”
Warning: Do not go wild with Brazil nuts (pun totally intended). Too much selenium is toxic. Max 1-2 per day.
How to Actually Use This Information
Look, incorporating these foods won’t make you somehow immune to anything. Life just doesn’t quite work like that. But including a few of these in your regular diet can give your immune system what it needs to perform at its optimum.
Start gradually. Maybe introduce one new superfood a week. See how your body’s going to respond. Everyone is different.
And don’t forget–no superfood can compensate for lack of sleep, chronic stress, or failure to exercise. Those all play ten times on your immune system than any single food could.
But that’s the topic of another article.
Stay healthy out there, everyone. And maybe don’t eat the raw garlic before a big meeting. Learn from my mistakes.