29 Fall Superfoods That Will Boost Your Immune System

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11. Broccoli

Broccoli is rich in sulforaphane, a potent compound that may help protect against some cancers. It may also lower the risk of heart disease. The green vegetable is also a good source of vitamin E, which can help reduce inflammation. Animal studies suggest that broccoli may contain certain proteins that help regulate the cells of the immune system.

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12. Red bell peppers

“Red bell peppers are a real superfood,” Nadler said. “[They have] every micronutrient you want – protein, healthy carbs, vitamins, and minerals,” she noted. “You can only benefit from eating [red bell peppers], and they’re low in calories.” One cup of red bell peppers contains a higher amount of beta-carotene than other bell peppers and provide 157% of the recommended daily value of vitamin C. Red bell peppers are a good source of provitamin A (beta-carotene).

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13. Citrus fruits

All fruits in the citrus family have health benefits, for the winter too, Nadler said. They are rich in vitamin C and fiber. But citrus fruits should be eaten in their natural form and not consumed in juice form because then all the fiber is lost and sugar is the only thing left, she noted. Vitamin C helps fight free radicals in the body and supports protein metabolism and immune function.

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14. Mushrooms

Some people think white mushrooms have no nutritional benefits because of the white color, but this can’t be farther from the truth, Nadler said. White, in fact, reflects all colors, she added. You’re basically “eating the rainbow” when you consume mushrooms. They are packed with fiber, protein, B vitamins, selenium, potassium, and copper. Some mushrooms are also rich in vitamin D, Nadler added.

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15. Brussel sprouts

Brussels sprouts are rich in fiber, many vitamins, including the essential vitamin C, and minerals. The green vegetable, a member of the cabbage family, is also important for blood and bone health because they are rich in vitamin K as well. Brussels sprouts are full of antioxidants, which may help reduce cell damage in the body.