11 Super Foods You Have to Get in Your Diet

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These 11 super foods are an excellent source of nutrition that promotes healthy skin, eyes, digestive system, cardio vascular system and a host of other benefits. These foods are natural in nature and not mutations or processed in some way other than commercial means If you can find local and organic that is certainly a better way to go. If you want to lose weight and do it naturally with food these foods can be easily worked into your diet. The will boost your immune system, reduce inflammation in the body and do a long list of other healthy things. 


GarlicWith its distinct smell and flavor Garlic is one of the best immune fighting foods on the planet. The active compound found in garlic is allicin. Allicin is known to promote the activity of white blood cells or the fighters and defenders of foreign invaders to the body, whether they are viral, fungal or bacterial infections, meaning the common cold, flu and respiratory infections. It does so with 100% effectiveness.
To get the most out of consuming garlic it is best to cut, chop, or crush raw cloves and let it stand for 10 minutes before cooking it. You can also eat it raw. Ingesting raw garlic would be more palatable adding a little honey to it.


mushroomsMushrooms increase the production and activity of white cells bolstering your immune system. They are loaded with proteins, vitamins, minerals, amino acids, antibiotics and antioxidants.

Mushrooms are considered a low carb fungi that has no cholesterol, fat and is a very good source of iron. It is an excellent source of plant protein which is why it is considered an aid in losing weight.

Researchers state you can eat this food daily and reap the benefits with no side effects.

Shiitake, maitake, chaga, and reishi mushrooms appear to pack the biggest immunity punch.


onionThe onion is another immune booster containing allicin and quercetin. Quercetin is a nutrient that breaks up mucus in your head and chest. Onions are also good for blood flow and can cause the body to sweat which is helpful for fighting off infections especially during cold weather.

For maximum effect it is best to consume raw onion within a few hours of the first symptoms of a cold. Otherwise use onion where you can in your diet.

One unknown practice if you can tolerate the odor, is to put a half onion in your bedroom to help absorb the circulating bacteria.


gingerGinger is a spicy, pungent food and a lot more palatable raw than garlic or onion.

Its properties helps to soothe sore throats, reduce fever and promotes coughing to loosen up mucus from the chest.

The active substances within ginger are shagaol and gingerol which give it the spicy kick. This anti-inflammatory food is known to stimulate blood circulation and open up the sinuses. With improved circulation more oxygen is getting to the cells to help remove toxins and fight viruses.

Research does support that ginger can help treat and prevent the flu. It is also great for stomachaches, nausea and headaches.

One way to ingest ginger is to boil some fresh ginger root and add a little lemon and cayenne for a purifying potion.


cayenne pepperCayenne is another white blood cell stimulating compound. It has a rich source of vitamin C, beta carotene, anti-oxidants and bioflavonoids which promotes the immune system. The substance helps to remove the toxins in cells and tissues and also known to raise the body’s temperature causing sweating and increasing immune activity.

For an intense immune kick, add cayenne to warm water and lemon. The fresher the pepper the more effective it will be and spicier.


squashThe mighty squash is an excellent source of carotene and vitamin C. Carotene is known to decrease the risk of cancers, protect the eyes and skin from ultraviolet light and a defender of heart disease. Alpha carotene helps to slow down the aging process. (Get your free copy of other anti-aging foods)

Butternut squash is the strongest source for these nutrients. Other family squash members are acorn, hubbard, delicate, Calabaza and spaghetti squash.


kaleKale is an anti-inflammatory food loaded with anti-oxidants and a good dose of vitamin E making it a great immune provider. Its chemical makeup is great for anti-cholesterol and a benefit to fighting five cancers.  It is also a good detox vegetable.

Steaming and eating the vegetable raw are the best ways to ingest this food.


Citrus Fruits

citrus fruitsCitrus fruits not only taste good but are loaded with a lot of nutrients besides vitamin C. They contain an impressive list of other essential nutrients, including both natural sugars and fiber, glycaemic and non-glycaemic carbohydrate potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid and a variety of phytochemicals. It contains no fat or sodium.

Citrus fruits help increase the body’s resistance to foreign invaders of the body.

Going fresh is the best way to ingest the juice and avoid buying cartons of juice if you can.

Green Tea

green teaThe magic ingredient for green tea is catechins. Catechins are antioxidants (polyphenols) that fight and can prevent cell damage. It is also known to improve blood flow and lower cholesterol. Studies have shown that catechins destroy influenza and common cold viruses.

Green tea is also good for a health heart as well as promoting good brain activity helping with memory blocking plaque formation linked to Alzheimer’s disease. 


coffee beans and coffee in a cupCoffee is loaded with anti-oxidants, magnesium and chromium minerals which helps the body’s use of insulin regulating blood sugar. Coffee has been found in many studies to help prevent Type II diabetes. Interestingly it is not the caffeine so much as it is with the nutrients found within the bean.

Other health benefits for coffee drinkers. They are less likely to have Parkinson’s, and dementia. They also have fewer cases of certain cancers, heart rhythm problems and strokes.

Caffeine is known to speed up the metabolism and specifically burn fat.

1 cup of coffee contains these nutrients:

  • Riboflavin (Vitamin B2): 11% of the RDA
  • Pantothenic Acid (Vitamin B5): 6% of the RDA
  • Manganese and Potassium: 3% of the RDA
  • Magnesium and Niacin (B3): 2% of the RDA

What’s the difference between regular coffee and green coffee?

Green coffee is usually unroasted and has higher anti-oxidant potency. The Cholorgenic acid in the beans are known to speed up the metabolism and cause weight loss and is the primary reason why it is touted as a weight loss food.

Goji Berry

goji berry on the branch

The Goji berry another anti-aging and immune super food which is an excellent source of antioxidants. Several studies have shown the berries to have beta-carotene (a pigment found in plants and fruits) which is known to help promote healthy skin. The berry has also been known to boost the immune system and protect the eyes although not prevent eye diseases. They are low in calories, fat free and contain a good amount of fiber. They are also a good source of vitamin C. See Goji berry article for study results. 

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