29 Fall Superfoods That Will Boost Your Immune System

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6. Cauliflower

Cauliflower is best eaten raw if you want to get 100% of the abundance of vitamin C that it offers, Nadler said. It’s high in fiber, which helps digestion, and vitamin B, too.

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7. Kale

Kale is loaded with flavonoids, which research suggests may have anti-inflammatory, anti-diabetic, anti-cancer, and neuroprotective activities. The leafy green vegetable is also rich in organosulfur compounds, which are important for gut health, according to Nadler.

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8. Garlic and onion

Garlic and onion are in the same family of allium genus, Nadler said. They act as an anti-inflammatory and are rich in fiber, she added. The key is to eat garlic raw, according to Nadler. When crushed, it releases an enzyme called allicin, which has antiviral and antimicrobial properties. However, for this to work, you have to wait about 10 minutes before eating the garlic. That’s how long it takes for the allicin to bond with other enzymes in the garlic in order to to get activated, Nadler noted.

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9. Leeks

Leeks are an excellent source of manganese and vitamin K. Some studies have suggested vitamin K may help keep bones strong and reduce inflammation. It is also important for the regulation of various cellular functions. Some proteins that help blood to clot depend on vitamin K to function.

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10. Collard greens

As is the case with many cruciferous vegetables, collard greens are rich in nutrients and contain few calories. They contain several nutrients that have anti-inflammatory properties and may even help prevent inflammation at an early stage. Some research suggests that steamed collard greens may help reduce bad cholesterol levels in the blood even more than in their raw state.