Super Immunity Foods
What, Where, and Why
And what are those super foods? Berries, tree fruits, root vegetables, leafy greens, and grains; plus the ancient healing food, yogurt; and vegetables from the sea, such as kelp and dulse. According to a study by researchers at the Harvard School of Public Health, people who consume eight or more servings of fruits and vegetables a day may reduce their risk of cardiovascular disease by more than 20 percent compared to those eating only three servings a day. Even better, the risk and incidence of every other major disease, including diabetes, cancer, and arthritis, also declines as the intake of red, green, blue, white, and brown foods goes up. Red foods, such as tomatoes and cherries, provide the antioxidants lycopene and anthocyanins for a healthy heart and clean arteries, while yellow and orange foods provide vitamin C and bioflavonoids for healthy vision and lowered cancer risk. Blue and purple foods are rich in plant nutrients called phenolics for diabetes control and antiaging benefits, while white foods like garlic and potatoes help lower cholesterol and control respiratory disease.
Every whole food dishes up something important, but the twenty-five foods that top the list and do the most to support immunity are apples, berries, broccoli, carrots, citrus fruits, dark leafy greens, green food powders, figs and dates, garlic, flax seed, legumes, oats, olives, herbs and spices, mushrooms, potatoes, sea vegetables, squash, tomatoes, soy foods, nuts and seeds, whole grains, and yogurt.