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10 of the Most Disease-Fighting Foods to Back Your Immune System

May 19, 2022

What we eat impacts our health.

In one way or another, the food we consume may benefit or harm our body directly or in the long run.

Thankfully, many nutritious foods wealthy in disease-fighting substances are accessible in groceries and markets.

To help you make your grocery list, here are 10 foods you should not miss in your kitchen if you want to boost your immune system.


1. Whole grains


Despite the universal acceptance of whole-grain foods as part of a healthy diet, studies indicate that consumption of whole grains is still far less than the recommended intake of 3 servings a day.

Whole grains are a rich source of nutrients lacking in our diet culture today, including dietary fiber, B vitamins, vitamin E, selenium, copper, magnesium and zinc.

Ultimately, whole-grain foods also contain phenolic compounds that play a vital role in disease prevention when combined with other vitamins and minerals.


2. Berries


Berries have been around for centuries for their striking colors, delicate taste and strong antioxidant properties.

Antioxidants prevent or reduce cell damage caused by free radicals that contribute to the onset or development of heart disease, cancer, arthritis and other health conditions. Antioxidants include vitamin C, carotenoids and phenolic compounds — all found in berries with blueberries having the highest amount.


3. Tomatoes


Tomatoes are considered the richest source of the antioxidant lycopene.

Lycopene is the pigment that gives red and pink fruits their characteristic color. This antioxidant takes a considerable interest in disease prevention due to its ability to help balance free radical levels.

In addition, some studies also support the role of lycopene in protecting the body against damage caused by pesticides, herbicides, monosodium glutamate (MSG) and certain types of fungi


4. Eggs


Eggs have been demonized due to their cholesterol content. Recently, however, a few scientific claims suggest that the benefits of eggs exceeds its downside on your health.

Eggs are one of the best dietary sources of choline — an essential nutrient that helps battle your risk of fatty liver disease. They are also loaded with high-quality protein, lutein and zeaxanthin which help fend off age-related macular degeneration in older people.


5. Beans


Beans are known as protein-rich nutrient powerhouses. According to studies, replacing higher fat animal proteins with beans is a good step towards better liver and cardiovascular health.

Along with its protein content are its antioxidant properties and fiber-packed nutrients linked to the prevention of intestinal cancer and type 2 diabetes, accordingly.


6. Sweet Potatoes


Consuming sweet potatoes is one of the easiest and cheapest ways to keep a wide range of diseases at bay. These sweet tubers are bursting with vitamin C and E, folate, calcium, potassium and beta-carotene.

The fiber and antioxidants in sweet potatoes are also your health ally in warding off heart diseases, digestive problems and cancer.


7. Kale


Considered as one of the most nutrient-dense vegetables on the planet, Kale boasts a powerful content list of vitamins and minerals, including vitamins C, A and K. It is also high in the antioxidants lutein and beta-carotene, which both lowers your risk of diseases caused by oxidative stress.


8. Fatty fish


Fatty fish, like salmon and tuna, are abundant with omega-3 fatty acids. Marine omega-3s help lower blood fats and prevent blood clots linked to heart diseases. Studies also support omega-3 fats in managing certain conditions like eczema, lupus, rheumatoid arthritis and may play a protective role against certain types of cancer.


9. Yogurt


Yogurt is a fermented type of dairy product rich in protein, calcium and probiotics. Minus the added sugar and processing, yogurt can be a healthy addition to your diet.

The probiotics in yogurt promotes gut-health which boosts your immune system, prevents digestive problems and lowers your likelihood of developing multiple chronic diseases including cancer, high serum cholesterol-associated diseases, and HIV diseases.


10. Nuts


From almonds, walnuts, and pistachios to the classic peanuts,  it’s hard not to think of nuts if you want a satisfying snack that is accessible, delectable and nutritious.

Nuts help regulate blood sugar, lower blood cholesterol and aid in weight loss. It is also low in carbs and high in fiber, protein and healthy fats — making it a hearty and diabetes-friendly food item.





For an optimal disease-fighting scheme, make it a lifestyle to eat healthy and exercise regularly. Avoid processed foods high in added sugar, salt, fats and other artificial ingredients. Make the food you eat your ally to better health.

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