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Your immune system is highly efficient in providing multiple defenses as your body’s tissues and cells work together to resist and defend against unwanted bacteria intrusions, infections and diseases.  Eating the right foods will help maintain, and possibly boost, your immune system.

Everyone has a different list of the top superfoods, but what most experts and nutritionists agree on is that superfoods must meet at least three of the following criteria:

  • provide fiber, vitamins, minerals and other nutrients in abundance, compared to other foods
  • are unusually high in antioxidants and phytonutrients
  • spark chemical reactions or processes in our bodies
  • low in calories
  • easy to find and buy

Specific superfoods for immunity include:

If you are just trying to boost your immune system, eat the following zinc-rich foods:

  Lentils    Oatmeal
  Yogurt (low-fat to no-fat only)  Whole wheat bread
  Lima beans Turkey 
  Baked potato Low-fat milk
  Crab  Pork (rarely)
  Salmon (often)  Clams
  Lobster   Peas
  Beef (rarely) Lamb (rarely)
  Brown rice Crimi mushrooms

Eat the following selenium-rich foods:

  • Asparagus                                                      Garlic
  • Mushrooms                                                    Beef
  • Seafood – some fish

If you have high blood pressure, there are foods - which are not necessarily “super” by our above definition - but they will help you lower your blood pressure and enhance your immune system.

Potassium-rich foods:

  Honeydew, cantaloupe, or watermelon Apricots
  Prunes Bananas
  Lean veal Pumpkin
  Lima beans  Spinach
  Sardines  Cod – not processed 
  Milk – low-fat  Stewed tomatoes
  Peas Orange juice
  Sweet potatoes Flounder
  Peaches Green beans
  Squash – winter is best Potatoes
  Yogurt – low-fat  

Eat the following magnesium-rich foods:

  Beans and legumes Okra
  Broccoli Oysters
  Spinach  Chard
  Tofu Croaker
  Scallops Whole grains
  Mackerel  Nuts & Seeds

Eat the following calcium-rich foods:

  Broccoli  Perch
  Turnip greens Tofu
  Cheese – but only low-fat cheeses Salmon
  Dairy products – only low-fat  Almonds
  Barley Bran
  Brazil nuts Brown rice
  Brussels sprouts Cabbage
  Carrots Cauliflower
  Coconut Corn meal
  Egg yolks (no more than 1-2 per week) Figs
  Hazelnuts (filberts) Leafy greens
  Kelp Lentils
  Millet  Oats
  Prunes Rye seeds
  Sesame seeds  Soy milk
  Watercress  Whole wheat

Other good foods to enhance your immune system and help lower your blood pressure:

  • Asparagus                                                      Celery
  • Currants                                                       Chocolate
  • Dandelion                                                      Garlic
  • Onion                                                           Kiwi
  • Mangos

If you have diabetes or any diabetic symptoms and you want to improve your immune system, add chromium-rich foods to your diet:

  • Romaine lettuce                                            Onions
  • Tomatoes                                                      Potatoes
  • Oysters                                                         Liver

Eat fruits and vegetables that help balance sugar:

  • Apples                                                          Pumpkin
  • Onions                                                         Leeks
  • Garlic                                                           Berries
  • Cabbages                                                      Dandelions
  • Artichokes                                                    Carrots

Eat Low-glycemic fruits and vegetables (partial list):

  Apples Artichokes
  Asparagus Avocado
  Broccoli  Cauliflower
  Celery Cucumber
  Eggplant Lettuce
  Summer squash Zucchini
  Tomatoes Cherries
  Grapefruit Peach
  Peanuts Peppers
  Pear Spinach

Overall superfoods to eat as part of a balanced diet for optimum health include:

  • Berries – blueberries, blackberries, cranberries, boysenberries, elderberries, raspberries and goji berries
  • Pomegranate – drink 8 ounces per day (or at least a few times per week)
  • Tropical fruits – mango, pineapple, passion fruit and papaya
  • Sea vegetables – dulse, hijiki, kelp, kombu, nori and wakame
  • Teas & Infusions – white, green, black, rooibos and Yerba Mate
  • Green foods – spirulina, chlorella, blue green algae
  • Green leafy veggies – chard, spinach, collard greens, turnip, beet and mustard greens. 
  • Cruciferous veggies – broccoli, cauliflower, Brussels sprout and cabbage
  • Grasses & Sprouts – barley, wheat, oat, alfalfa and radish
  • Walnuts & Almonds – eat a handful every day
  • Fish – fatty, cold-water fish like salmon, sardine and herring

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