Boosting our immune system is a big topic of conversation (especially RN). And one great way to do that is by eating more superfoods.
The term “superfood” is used to describe nutrient-rich foods that are beneficial for our health and overall wellness. So even though there’s no official scientific criteria for superfoods, it’s a fun way to give good-for-you foods all the “super” credit they deserve!
And lucky for us, packing in immune-system boosting superfoods on a plant-based diet is easy. From sprinkling chia seeds in your smoothies to mixing sweet potatoes in your buddha bowls, there are so many ways to stay energized and fueled.
While you’re hunkered down at home, these yummy superfoods are good things to reach for in between Zoom meetings and TV binges.
12 superfoods to supercharge your immune system
1. Sweet potatoes
Sweet potatoes are about as super as it gets. They’re rich in vitamin C and vitamin E — a dynamic duo for immune-system boosting — and full of antioxidants and fiber.
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🌱Rice-less burrito bowl with easy+flavorful black beans, roasted sweet potato, sautéed garlicky corn kernels, cherry tomatoes, crinkle cucumbers, avocado and maple mustard yogurt dressing (oil-free options) @cookingforpeanuts always has great vegan recipes!🌱 🌱Recipe black beans: Sauté 1 chopped large sweet onion in a little olive oil or veggie broth until translucent, about 7 minutes. Add 3 minced garlic cloves and 1 finely chopped (deseeded) small jalapeño and sauté another minute. Add 1 tsp chili powder, 1 tsp smoked paprika and 1/2 tsp cumin. Cook until fragrant, about 30 seconds. Add 1-15oz can rinsed and drained black beans (or 1-3/4 cups cooked black beans), 2 cups veggie broth or bean cooking liquid, 1 tbsp vegan Worcestershire sauce and stir. Simmer about 15 minutes, adding more broth or liquid as needed. Mash some of the beans with side of spatula while simmering to thicken the sauce. Remove from heat and add juice half lime. Adjust salt, lime juice and Worcestershire sauce to taste. Serve with chopped cilantro. 🌱Recipe dressing: whisk 1/4 cup unsweetened plain almond yogurt, 1-2 tbsp maple syrup (or to taste), 2 tbsp dijon mustard, 1 tbsp lemon juice, 1/4 tsp garlic powder, salt to taste. . . #veganbowl #veganbowls #veganfoodie #vegansofig #healthyvegan #plantbased #glutenfree #glutenfreebowl #sweetpotato #veganrecipes #veganlunch #wholefoods #veganfoodspot #healthybowl #bowlmeal #bowlrecipe
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Plus, they’re packed with vitamin D, which is essential if you’re not getting as much sun as you’d like.
No surprise! Nuts are rich sources of vitamins, antioxidants, protein, and fatty acids. They also contain zinc, which also helps keep the immune system strong.
So whether you’re a fan of pine nuts or walnuts, you can rest assured knowing you’re delivering your body good-for-you nutrients.
Turmeric is a natural anti-inflammatory compound that’s shown to improve brain function and even lower the risk of heart disease.
It’s also a favorite beauty ingredient that helps give skin an extra glow (which we love!).
4. Green tea
Our favorite way to get green tea and turmeric (plus a bunch of other superfoods!) in our diet is with Organifi Green Juice. We love it because it’s vegan-friendly, gluten-free, and organic. Plus, it tastes delicious in our morning smoothies and doesn’t require a juicer.
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We'll take two scoops, please✨ Double up on Organifi Green Juice to stay healthy, especially in times like these! __ Organifi Green Juice contains 11 immunity-boosting superfoods including Moringa, Chlorella and Ashwagandha: 🌱Moringa contains all essential amino acids, necessary to build protein, which is essential for a strong, working immune system. 🌱Chlorella can boost the mucosal immune system – the body’s first line of defense from antigens and infections. 🌱Ashwagandha has been shown to protect white blood cells known as neutrophils which are the first defense for the immune system. This potent adaptogen can support the immune system by decreasing stress (cortisol) and improving sleep. __ Stay healthy, Organifam💚 Link in bio. #organifi
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But you can simply stir the superfood powder into water and soak up all the benefits with minimal effort — because frankly, sometimes a quick scoop and stir is all we have time for in the morning!
Here’s a list of the many nutritious ingredients in the superfood green juice powder:
- Matcha green tea: full of antioxidants
- Beets: high in folate and manganese
- Wheatgrass: helps aid digestion and may alleviate inflammation
- Spirulina: high in protein and various minerals
- Chlorella: a green algae high in protein and healthy fats
- Moringa: contains essential amino acids (great for a strong immune system!)
- Turmeric: anti-inflammatory, high in antioxidants
- Mint: helpful ingredient for digestion
And, as a special bonus, members of our Wholesome community can grab their Organifi Green Juice for 15% OFF with discount code WHOLESOME15.
FYI, this post includes an affiliate link, which means we receive a portion of sales when you order with our link. But be sure to know we only recommend brands and products that align with our mission and values.
The list of kale nutrients is loooooong. There’s folate, potassium, calcium, and magnesium — plus vitamin A, B, C, and, K. So, when it comes to kale — no need to be shy!
Looking for a new kale recipe? Try our Quinoa Kale Salad with Almond Satay Dressing. It’s easy to make, flavorful, and packed with plant-based goodness.
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NEW!! Creamy Mushrooms spinach pasta. Orichietti pasta cooked with creamy cashew garlic sauce and Topped with balsamic￼ roasted mushrooms.￼￼￼ Nutfree option on post￼ Recipe link in bio! ,, ,, https://www.veganricha.com/2020/03/creamy-mushroom-spinach-pasta.html
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Don’t let the humble mushroom fool you! Recent studies have shown mushrooms include selenium, glutathione, and ergothioneine — all known to function as antioxidants. They’re also rich in fiber (good for gut health) and vitamin D (great for the immune system).
If you want to boost your immune system efficiently, adding in a cup of spinach to your diet is a great place to start.
Blueberries are full of Vitamin C, fiber, and antioxidants. And they’ve even been linked to improve memory and reduce tumors.
We love them fresh, frozen, and stirred in our Blueberry Flaxseed Pancakes.
9. Chia seeds
Here are a few of our favorite chia seed recipes:
- Overnight Chocolate Chia Seed Pudding (Minimalist Baker)
- Vegan Chia Seed Pancakes (Running on Real Food)
- Vanilla Chia Pudding (Detoxinista)
If you love garlicky flavorful goodness, keep crushing those cloves! Garlic is highly nutritious and shown to help cells in your body fight colds.
Get your garlic fix with these recipes from The Wholesome Culture Cookbook:
We love avocados for many, many reasons. They’re loaded with vitamins, packed with potassium, and full of fiber + antioxidants. They’re also known to hydrate skin and hair, which is a definite plus! Check this other post for even more reasons to be obsessed with avocados and don’t miss our recipe for the best balsamic and basil avocado toast.
You may already know ginger is known to help with nausea, but it also has anti-inflammatory benefits and contains vitamins that help fight infections.
For more recipes we love, check out these posts!
- How to up your morning cereal game – 8 easy yummy bowl recipes
- Prep these 5 easy vegan lunches for the best week ever
- 10 Bold recipes that’ll make you feel like you deserve a cooking show
Looking to start cooking with more plant-based superfood ingredients? With 80+ recipes, The Wholesome Culture Cookbook is the perfect kitchen companion for anyone wanting to whip up nourishing meals.