The right foods can be an effective way to help prevent and manage disease, but, like fast fashion, food can feel trendy.
With new studies regularly adding to the list of “superfoods,” it can be challenging to keep up with what belongs on your grocery list. Here are some top choices that are delicious and can significantly impact your long-term health.
Foods to Boost Immunity
During cold and flu season, eating immune-boosting foods can help protect you from illness. Instead of relying on supplements, aim to get nutrients from food.
What to eat: Fresh fruits and vegetables provide vitamins and fiber that strengthen your immune system. Try sweet potatoes, spinach and carrots, which are high in illness-fighting beta-carotene. Get zinc from beans and tofu.
Tasty tip: Enjoy a flu-fighting stir-fry made with seasonal vegetables and your choice of protein.
Foods to Help You Recover Faster
If you do get sick, the right foods can help you bounce back quicker, thanks to vitamins and other compounds that fight illness and infection.
What to eat: Probiotic-rich yogurt contains “good” bacteria that may shorten the duration of colds and flu. Dark leafy greens, citrus fruits and red or green peppers are excellent sources of vitamin C. Garlic can reduce the severity of symptoms, while ginger and turmeric fight inflammation and congestion. Staying hydrated is essential. Try hot water with lemon and honey to soothe a sore throat.
Tasty tip: Blend fresh orange juice with spinach, ginger, turmeric and honey for an immune-boosting, inflammation-fighting smoothie.
Foods to Help Your Gut Work at Its Best
One of the best things you can do for gut health is avoid processed, high-sugar foods, which encourage unhealthy bacteria to grow. Instead, focus on fresh whole foods.
What to try: Collagen-rich foods, such as salmon, provide amino acids — nutrients that support the gut lining and aid digestion. Soy is rich in dietary fiber that feeds beneficial gut bacteria.
Tasty tip: Add raw cacao powder or nibs — not sugary chocolate — to foods for rich flavor, supporting gut health with prebiotic fiber and inflammation-fighting polyphenols.
Foods to Support Heart Health
Making small changes to your diet can have a big impact on your heart.
What to eat: Cauliflower has become popular for good reason — it’s naturally low in saturated fat and calories, high in cholesterol-lowering fiber and packed with antioxidants that reduce inflammation and support healthy blood pressure. It's a smart swap for refined-carb pizza crusts.
Tasty tip: On salads, skip heavy dressings, croutons and piles of cheese. Instead, load up on a rainbow of fresh veggies. Toss in berries for heart-healthy antioxidants.
Foods to Help Prevent Cancer
Your diet can influence your cancer risk. While no single food prevents cancer, eating a variety of nutrient-rich foods can create an anti-inflammatory, antioxidant-rich environment in the body.
What to eat: Two to three servings of cooked tomatoes each week may lower prostate cancer risk by nearly 30% and can also help reduce breast cancer risk. Leafy greens such as spinach and Swiss chard deliver fiber, folate and carotenoids that protect cells from DNA damage. Fiber-rich whole grains, such as brown rice, oats and quinoa, help regulate insulin and lower colorectal cancer risk.
Tasty tip: Make a smoothie with berries, yogurt, leafy greens and soy or almond milk. Add flaxseed and chia for omega-3s that may protect against hormone-related cancers.
The Bottom Line
Adopting the mindset of adding healthy foods rather than focusing only on what foods to avoid can make good habits stick. By prioritizing fresh, nutrient-dense options, you’ll naturally crowd out ultra-processed foods — and reap the benefits for years to come.
