29 Fall Superfoods That Will Boost Your Immune System

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16. Persimmons

Persimmons, a sweet type of berry, contain dietary fiber and are a good source of vitamin C. The latter may help boost the immune system by helping cells and tissues grow and repair. Permissions are also a good source of vitamin A, also key in supporting the immune system.

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17. Figs

Fresh figs are not easy to find in stores as they have a short shelf life. The fruit is a good source of potassium, which helps control blood pressure, Nadler said. It’s also rich in dietary fiber, calcium, and manganese, she added. But make sure you consume the fruit in its natural form so you don’t lose the vitamin C and other antioxidants it contains, Nadler explained. Dry figs have too much sugar.

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18. Apples

“An apple a day keeps the doctor away” goes the saying. Just opt for organic apples whenever you can, Nadler said. Otherwise, you may be consuming pesticides as well. Apples are among the most contaminated foods on the market, according to agricultural activist group Environmental Working Group’s 2019 “Dirty Dozen” report. Apples are a rich source of phytochemicals (chemicals produced by plants) and some studies have linked the fruit to reduced risk of some cancers, cardiovascular disease, asthma, and diabetes. Apples also act like antioxidants, which some research suggests can help remove carcinogens from the body.

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19. Pears

Pears are rich in antioxidants like vitamins C, K, and copper, all of which can help the body get rid of free radicals that damage cells. These antioxidants, as well as the potassium in pears, are more concentrated in the skin of the fruit. The high content of dietary fiber in pears makes the fruit ideal for gut health. Red skin pears are especially rich in flavonols and carotenoids, which have antioxidant properties and can help protect from sun damage.

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20. Cranberries

The can of cranberries you get for Thanksgiving is not the superfood on this list. The fruit in its natural form is. Fresh cranberries are high in vitamin C and antioxidant content, according to Nadler. Cranberries have long been known to boost urinary tract health, but recent studies have suggested the fruit is also important for boosting the immune and cardiovascular systems due to its antioxidant and anti-inflammatory functions.