Berries are a nutritious fruit that can be found at farmers markets and supermarkets year round. In addition to tasting good, berries benefit your health in many different ways. One of the most beneficial aspects of eating berries is that they offer a whole host of antioxidants that can boost your immune system, Frances Sheridan Goulart notes in her book, "Super Immunity Foods: A Complete Program to Boost Wellness, Speed Recovery and Keep Your Body Strong." Add a variety of berries to get the most immunity benefits.
Wild Blueberries
Wild blueberries are considered one of the top super foods in the world. Goulart reports that wild blueberries contain the highest level of antioxidants responsible for the health of your immune system, as well as your body's ability to destroy invading bacteria and germs. Wild blueberries also contain vitamin C and magnesium, two nutrients that are essential in maintaining the strength and function of your immune system. The compounds in blueberries may also reduce your risk of arthritis, Goulart adds. If you have access to wild blueberries, add them to your diet by including them in fruit salad or blending them into smoothies. Regular blueberries are still very healthy and can be substituted for wild ones if necessary.
Strawberries
Strawberries are one of the most common berries and supply many antioxidants, phytochemicals and flavonoids that help protect your health and destroy illness-causing germs. Strawberries are also a good source of vitamin C for white blood cell health, notes Goulart, as well as a notable source of ellagic acid. Ellagic acid is related to cancer suppression and may reduce your risk of many types of cancer and strawberries contain enough of this compound to benefit your immune system. Ellagic acid also aids in heart health, which may reduce your chance of suffering from cardiovascular problems. Add strawberries to frozen yogurt, oatmeal or breakfast cereal, slice up and blend into a smoothie or enjoy plain.
Raspberries
Raspberries provide one of the highest amounts of fiber of any berry, which may protect the health of your stomach, colon and bowels. Ellen Brown and Karen Konopelski report in their book, "Supercharge Your Immune System: 100 Ways to Help Your Body Fight Illness--One Glass at a Time," that raspberries also provide antioxidants that prevent cancerous cells from developing, as well as protect the health of your heart and digestive system. Raspberries also have compounds that work as antibacterial and antiviral agents so your body can fight off dangerous germs before they have a chance to make you sick. Eat raspberries plain or add them to frozen yogurt or smoothies.
References
- "Super Immunity Foods: A Complete Program to Boost Wellness, Speed Recovery and Keep Your Body Strong"; Frances Sheridan Goulart; 2009
- "Supercharge Your Immune System: 100 Ways to Help Your Body Fight Illness--One Glass at a Time"; Ellen Brown and Karen Konopelski; 2008
