One of the best ways to stay healthy is by eating immune-boosting superfoods. Many vegetables, for instance, are rich in essential nutrients, vitamins and minerals that play important roles in maintaining normal bodily functions. Plus, you can grow veggies yourself to ensure they are 100% organic and pesticide-free.

Here are 10 veggies you can eat to give your immune system a boost:

Garlic

Garlic is known as a potent antiseptic that helps protect the body from various pathogens. Garlic is especially useful in treating mild viral and bacterial infections, such as colds, flu and diarrhea. It has also been shown to regulate blood pressure levels and prevent the hardening of the arteries caused by cholesterol buildup.

Mushrooms

Mushrooms are rich sources of clean protein and dietary fiber. Several types of mushrooms also contain antioxidants and essential B vitamins that fortify the immune system. As such, mushrooms may help prevent colds, flu and other minor infections. Some known edible mushrooms are shiitake, enokitake, oyster mushrooms, button mushrooms and portobello mushrooms.

Carrots

Carrots are loaded with antioxidants that regulate the amount of potentially harmful free radicals in the body. Carrots also contain plant compounds that possess antioxidant and anti-inflammatory properties, such as beta carotene, lycopene and lutein. Upon entering the body, these plant compounds are converted into vitamin A, which promotes healthy eyesight and lowers the risk of cardiovascular disease, leukemia and cancer. Similar plant compounds may also be found in sweet potatoes, kale, spinach, squash and cantaloupe.

Bell peppers

Citrus fruits aren’t the only foods out there that are loaded with vitamin C. Many bright red vegetables, such as bell peppers, radish and beets, also contain high amounts of vitamin C. This potent antioxidant fortifies the body’s natural defenses, improves digestion and promotes glowing skin. Additionally, bell peppers are also packed with beta carotene, which helps keep your eyes healthy.

Broccoli

Broccoli is a rich source of vitamin C, along with antioxidants and dietary fiber. As such, eating broccoli can strengthen the immune system, improve digestion and aid in weight loss.

Beets

Beets are chock full of iron, which plays an important role in the production and circulation of red blood cells. Beets are also loaded with many essential vitamins and minerals that boost immune function, such as vitamin C, folate, potassium and manganese.

Onions

Onions may be low in calories, but these kitchen staples are loaded with antioxidants, vitamins, minerals and anti-inflammatory compounds that may lower the risk of heart disease and Type 2 diabetes. Onions also play an important role in improving gut health due to high amounts of dietary fiber and prebiotics. Additionally, onions possess antibacterial properties that can inhibit the growth of various bacteria, including pathogenic ones such as Escherichia coli and Staphylococcus aureus.

Spinach

Spinach contains several essential plant compounds that can strengthen your immune system, such as lutein, nitrates and quercetin. It is also a good source of “clean” carbohydrates, protein, and dietary fiber. Moreover, spinach is linked to many health benefits because it contains high amounts of vitamin C, iron, potassium and magnesium. It has been shown to regulate blood pressure levels, lower the risk of heart disease and prevent blood clots.

Artichokes

Artichokes are one of the richest sources of antioxidants out there. As such, eating artichokes may lower the amount of “bad” cholesterol in your bloodstream. Artichokes also contain many important minerals that boost the immune system, such as folate, iron, magnesium, phosphorus, potassium and zinc.

Asparagus

As a natural diuretic, asparagus helps rid the body of toxins. It can also regulate blood sugar levels because it contains high amounts of antioxidants and dietary fiber.

Maintain a healthy immune system by including organic, nutritious veggies in your diet.

Sources:

Healthline.com

TasteOfHome.com

Shape.com

OrganicFacts.net

EatingWell.com