"Subscribe to our YouTube channel to stay connected with our community." Not only are grains a great source of fiber, but they also contain protein. Because they're rich in nutrients like B vitamins and antioxidants, whole grains are a fantastic superfood to add to your diet. Enjoy them in salads, as the base of a sauté filled with superfoods or in baked goods. Replacing pasta and bread with whole-grain options is a great way to start introduce whole grains into the diet.
Be sure to read the labels of whole grain products, such as bread, as some contain a lot of added sugar. Berries have been shown to help reduce the risk of heart attacks and other medical illnesses.
Many berries are rich in antioxidants, which are important for keeping the body healthy.
Acai berries are native to South America and are rich in antioxidants and 19 amino acids. Blueberries can help you avoid urinary tract infections, thanks to a particular flavonoid they contain.Nuts are an easy and tasty snack, and are superfood royalty. While they may be higher in fat and calories than other superfoods, they also contain essential nutrients. Nuts contain healthy fats (a necessary part of any diet), fiber and protein and, as part of a nutrient-rich diet, are very beneficial (and satiating). You can add nuts to many different dishes and enjoy them with foods such as fruit, yogurt, and salads.
Mushrooms have been a staple food in traditional Chinese medicine for thousands of years. And now we have modern science to explain the effects of these incredible fungi, which, depending on the species, can stimulate, redirect or modulate our immune activity. The one I like the most is maitake, also called forest hen or hen from the forest. Not only do they make delicious tacos, but they can also boost Th1 cytokines, which help boost the cellular immune response by fighting bacterial infections.
Finally, there's the reishi mushroom, which several studies have shown increases the Th1 cytokine response and helps make chemotherapy drugs more effective. In addition, reishi extracts promote the immune response against certain strains of the herpes virus. Reishi mushrooms have a hard outer shell that makes them inedible, so capsules are the most convenient form. Ginger has several strong anti-inflammatory and antioxidant properties.
The aromatic and spicy root contains compounds called gingerols, which show promise for preventing cardiovascular disease by reducing oxidative stress on blood vessels, as well as inflammation in the heart area. Studies show that ginger extract can help prevent alcohol-induced liver disease and can also block kidney damage caused by chemotherapy drugs. I often recommend ginger to patients who have nausea, bloating, and other gastrointestinal problems caused by imbalances in your microbiome. You can incorporate fresh ginger into savory dishes, smoothies and ginger tea, or drink a bottle of ginger shot (found in many juice bars and coffee shops) to drink alone or diluted with water.
NRF-2 can help reduce inflammation seen in many diseases, such as cancer, chronic obstructive pulmonary disease, and liver disease. That's why curcumin supplements are the best way to get this beneficial compound. For general health, I recommend around 1,000 milligrams a day in divided doses. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips.
They are an excellent source of fiber, vitamins and phytochemicals, including indoles, thiocyanates and nitriles, which can prevent some types of cancer. A varied diet rich in fruits, vegetables, healthy grains and lean proteins, including superfoods, can help prevent certain medical ailments, in part because natural antioxidants remove free radicals from body cells and reduce or prevent damage caused by oxidation. When you buy bread at the grocery store, make sure the first ingredient is 100% whole wheat flour. But as an immunologist and functional medicine doctor, I'm here to tell you that any nutrient-rich food that's rich in vitamins and minerals is an immune superfood.
These superfoods contain some very important nutrients that can enrich your meals and snacks and further improve a healthy eating pattern...
