A healthy immune system can identify, destroy, and inhibit the growth of abnormal cells before they form tumors. To support an effective immune system, it is essential to maintain a healthy diet and limit processed foods, high sugar, and saturated fats.

Green leafy vegetables

Green leafy vegetables like spinach, kale, and Swiss chard possess anti-inflammatory properties and are rich in nutrients and antioxidants, including carotenoids. Carotenoids are natural pigments that color vegetables and can protect cells from damage, contributing to reduced inflammation.

Cruciferous vegetables such as broccoli and cabbage are rich in vitamins and minerals like folate, magnesium, vitamin C, and provitamin A. They also contain glucosinolate compounds, which may help reduce the risk of certain cancers, including breast and pancreatic cancer.

Berries

Blueberries, strawberries, and raspberries are considered "superfoods" because they are rich in antioxidants, which help limit the growth of abnormal cells. These fruits are also rich in fiber, vitamin C, B vitamins, and many other essential nutrients, helping to boost immunity and support digestion.

Regularly eating berries can reduce the risk of several chronic diseases such as breast cancer, prostate cancer, cardiovascular disease, and diabetes.

Citrus fruits

Citrus fruits like lemon, orange, and grapefruit are among the best sources of vitamin C, supporting enhanced immune health and skin. This antioxidant also reduces inflammation and lowers the risk of cancers such as breast and colorectal cancer.

Eating or drinking citrus fruit juice hydrates the body, prevents dehydration, and strengthens resistance against illness.

Berries and citrus fruits are rich in antioxidants. *Photo: Phuong Phuong*

Fatty fish

You should prioritize adding fish to your weekly meals (about two to three meals a week) to benefit from healthy protein and omega-3 fatty acids, which have anti-inflammatory effects and support cell protection.

Fatty fish like salmon, mackerel, and sardines also contain many important nutrients such as vitamin B12, vitamin E, selenium, iron, and vitamin D. Among these, vitamin D plays an essential role in the immune system, brain, and bone health. Selenium is a mineral that supports thyroid function and the immune system.

Herbs and spices

Herbs and spices such as parsley, oregano, turmeric, thyme, and ginger contain many natural compounds beneficial for the immune system and overall health.

For example, turmeric contains curcumin—a compound with anti-inflammatory and antioxidant properties, reducing the risk of some diseases. Parsley is rich in flavonoids, which help fight inflammation and contribute to slowing cognitive decline. Compounds such as rosmarinic acid and apigenin in some herbs are also being studied for their role in immune support and potential cell protection.

Fermented foods

Kimchi, yogurt, sauerkraut, pickles, and some other fermented foods contain beneficial bacteria (probiotics) for the gut. Regularly eating probiotic-rich foods can improve digestive health, support gut barrier function, and contribute to reduced inflammation.

They can also support blood lipid metabolism and enhance overall health. Some studies suggest that diets rich in fermented foods may be linked to a reduced risk of certain chronic diseases, including cancer.

Anh Chi (According to Health)