5 Superfood that will strengthen your immune system

“Superfood” is intended for an aliment rich in nutrients that can provide significant health benefits, but in reality it does not exist a specific definition or a complete list of “Superfood”.

In this article our attention will go to the types of food that can really help us to reinforce our immune system.

Can I strengthen my immune system only by paying attention to what I eat?

When the season changes, especially when it’s getting colder, is the period when our body is more vulnerable to flu and other diseases.

Our immune system protects us from viruses and bacterias, for this is important to support it, especially when the winter is coming and all the people around us start to cough and sneeze spreading germs everywhere.

Generally speaking, there are some good habits that you can build and maintain all year and that can help you to strengthen your immune system.

A research and scientific publication project called SmartFood, promoted by the European Institute of Oncology in Milan, recommends that along with a good diet, daily physical activity should also be added, to keep your body trained and active. 

Also eating the right aliments helps to prevent many illnesses. The European Institute of Oncology suggests to limit the consumption of fat foods and red meat, and to eat more fruits and vegetables. 

5 Superfood that will strengthen your immune system

Some of these foods are well-known, like oranges or honey, but others are not so known and they definitely have to be integrated in your diet.

1 - Garlic
Garlic is considered one of the best foods that can support the immune system, thanks to its capacity to stimulate the production of white blood cells, which are the ones that fight viruses and bacterias. Garlic has also a lot of nutrients, it has a depurative function, and also anticancer, antioxidant and antiseptic. Thanks to its capacity to kill bacterias it’s considered to be a natural antibiotic. 

2 - Reishi

Reishi, scientific name Ganoderma lucidum, is a medicinal mushroom with extraordinary health benefits; it grows mainly in China and Japan, but it’s also cultivated in other parts of the world. Thanks to its 150 known properties, including anti-inflammatory, anticancer and immunostimulatory ones, Reishi it’s also known as immortality mushrooms and it’s famous for helping the immune system to prevent degenerative diseases. 

3 - Ginger

Used in lots of recipes and drinks as a spice, ginger is a root with outstanding healing properties. This Superfood is anticancer, antiviral, analgesic and it also stimulates the immune system. It also reduces joint pain and is a good food for the digestive system thanks to its gastroprotective properties. It’s used as an anti-inflammatory and natural digestive.

4 - Kale
This vegetable is part of the same family of broccoli and cabbage and it’s an important Superfood. Very rich in nutrients and with low fat and calories, it’s an excellent source of vitamin C, carotenoids and minerals. Addiotionally, it also purifies the body, and it has anti-aging properties. Kale strengthens the immune system thanks to Vitamin A that also hinders tiredness. 

5 - Matcha Tea
This tea is considered a real elixir for our health, it has origins in China and this tea supports the immune system thanks to its antioxidants and polyphenols, as well as many minerals and vitamins. It also strengthens memory and focus, and it’s an excellent detoxifier. 


Undoubtedly what we eat determines our health, and some of the foods classified as Superfood can have a significant impact on it as well. However, it’s also true, like for any other food, that this Superfoods has to be consumed in the right amount and they have to be integrated with other aliments that belong to a correct diet.

A healthy and balanced diet doesn’t have to include just Superfoods, but a combination of foods that, together, can provide all the nutrients that our body needs to be strong and healthy.


  • Menshealth
  • Runastic
  • European Institute of Oncology
  • Smartfood

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