Updated at: 09-05-2022 - By: Sienna Lewis

These foods are favored by dietitians because they are among the best. Delicious and nutritious, they are a must-have. Every kitchen should have them on hand because they are an excellent source of anti-microbial compounds.

In order to get the most out of your healthy eating plan, you need more than just these 10 easy-to-find foods that can help you battle disease. The secret to a long and healthy life is to eat a wide variety of foods. It’s best to replace some of the less nutritious foods in your diet with these healthy snacks, which will help you save calories while also improving the quality of your diet.

Studies have shown that low-grade chronic inflammation is a silent killer, causing heart disease, cancer, and type 2 diabetes in addition to other diseases. Harvard Medical School doctors share easy-to-follow advice on how to reduce inflammation and stay healthy.

Healthy balanced dieting concept. Selection of rich fiber sources vegan food. Vegetables fruit seeds beans ingredients for cooking. Copy space background

You may be able to lower your risk of sickness if you eat the correct anti-inflammatory foods. Picking the wrong ones again and over again can lead to an inflammatory condition.

Foods that cause inflammation

Consume these foods in moderation, if at all possible

  • White bread and other refined carbs
  • Fried dishes such as French fries
  • Soft drinks that are high in sugar, such as soda
  • primarily red (steaks and burgers) and processed meat (hot dogs, sausage)
  • lard, margarine, and shortening

The health risks of inflammatory foods

It’s no surprise that the foods on an inflammation diet, like sodas and refined carbs, as well as red meat and processed meats, are considered unhealthy.

Several foods have been linked to an increased risk of chronic diseases such as type 2 diabetes and heart disease, according to Dr. Hu. The underlying mechanism for the development of these diseases, inflammation, is an essential one, therefore this is not surprising.

Inflammation is a risk factor for obesity, which is exacerbated by the consumption of unhealthy foods. The association between diet and inflammation was found in multiple studies even when researchers took obesity into account, suggesting that weight growth isn’t the only factor. Some of the food components or chemicals may have separate impacts on inflammation, Dr. Hu explains.

Anti-inflammatory foods

The following items should be included in a diet to reduce inflammation:

  • tomatoes
  • Olive oil
  • Spinach, kale, and collards are examples of green leafy veggies
  • Almonds and walnuts, for example.
  • omega-3 fatty acids found in fish like sardines and mackerel
  • strawberries, blueberries, cherries, and oranges are examples of such fruits.

Benefits of anti-inflammatory foods

Dr. Hu adds that foods and beverages that lower inflammation and, as a result, chronic disease, are the antidote to inflammation. Fruits and vegetables strong in natural antioxidants and polyphenols—protective substances found in plants—are mentioned in particular.

Reduced inflammation and lower cardiovascular disease risk have also been linked to nuts. Polyphenols and other anti-inflammatory substances found in coffee may also help to reduce inflammation.

Anti-inflammatory diet

To minimize inflammation, eat a diet rich in fruits, vegetables, and whole grains. Anti-inflammatory eating can be achieved by incorporating a Mediterranean diet high in fruits and vegetables as well as nuts and whole grains as well as healthy oils into your diet.

Your physical and emotional well-being will improve if you eat a more natural and less processed diet. In addition to decreasing the incidence of chronic diseases, Dr. Hu argues that eating a balanced diet also has a positive impact on mood and overall well-being.


Harvard Health Publishing gives access to our archived content as a service to our readers. Please take note of the date on which each article was last revised or updated. Never consider any information on this site as a substitute for direct medical advice from your doctor or other trained healthcare professional, regardless of the date of the article.

10 Amazing Disease Fighting Foods

Disease Fighting Food 1: Berries

Anti-inflammatory antioxidants found in berries are the most potent. According to a USDA study, blueberries are the most antioxidant-rich fruits, with cranberries, raspberries, blackberries, and strawberries in second and third place, respectively. The pigment anthocyanin is responsible for the reddish hues found in berries. “Free radicals” (molecules that damage cells) can cause diseases like heart disease and cancer if they aren’t neutralized. There is some evidence that cranberries can reduce bladder infections.

Disease Fighting Food 2: Dairy

Foods rich in calcium, protein (including vitamin D), and minerals are essential to preventing and treating osteoporosis, a condition that affects millions of people. Three servings of low-fat dairy products per day, as well as weight-bearing workouts, are recommended by the 2005 Dietary Guidelines published by the United States government. (If dairy is not an option for you, other calcium-rich meals include legumes, dark green vegetables like broccoli, kale, and collards, as well as calcium-fortified soy juice and grains.)

Dairy can help you lose weight in addition to its bone-building properties. A limited calorie diet, including three servings of dairy per day, has been shown to minimize belly fat and increase weight loss in several trials.

Since low-fat dairy food items are filled with carbohydrates and protein, they are ideal for snacking.

To quote a spokeswoman for the American Dietetic Association, “dairy foods are great snacks for diabetics and everyone else since [they] assist manage blood sugar levels.”

This refreshing meal replacement or snack can be made with low-fat yogurt or milk mixed with an orange juice squeeze and some fruit.

Disease Fighting Food 3: Fatty Fish

In tuna and salmon, omega-3 fatty acids are present. As a result of their anti-inflammatory properties, these foods help to lower cholesterol levels and prevent the formation of blood clots that are linked to heart disease.

Disease Fighting Food 4: Dark, Leafy Greens

Dark leafy greens, such as kale, spinach, and bok choy, as well as dark lettuces, can be good anti-inflammatory meals. Beta-carotene folate, vitamin C magnesium, iron, carotenoids, phytonutrients, antioxidants, and more are found in abundance in these foods. Type 2 diabetes risk may be reduced by eating foods strong in magnesium, such as spinach, according to a Harvard study.

Take use of nutrient-dense spinach or other dark-colored leaves in your next salad to make a filling meal that can help you fight sickness.

Disease Fighting Food 5: Whole Grains

Insoluble fiber present in oatmeal helps lower cholesterol levels in the blood, but did our grandmothers know about this?

In contrast to processed grains, whole grains are packed with nutrients that are typically lost in the process. Folic acid, selenium, and B vitamins are found in abundance in these foods. They are essential for cardiovascular health, weight loss, and reducing the chance of developing diabetes. Their high fiber content keeps you full between meals while also helping your digestive system run smoothly.

You should consume at least three servings of whole grain goodness every day. This includes things like whole wheat and other whole-grain products like breads and cereals as well as wild rice and brown rice. The American Dietetic Association recommends a daily fiber consumption of between 21 and 38 grams, depending on your gender and age.

Disease Fighting Food 6: Sweet Potatoes

In order to make a simple modification in diet, consider using “sweet” potatoes instead of “white” ones. Antioxidants such as beta-carotene and phytochemicals such as lutein and zeaxanthin are found in abundance in these bright orange tubers. Vitamin C, E, folate, calcium, iron, copper, and potassium are also present. Sweet potatoes are rich in fiber and antioxidants, which contribute to a healthy digestive system and help prevent heart disease and cancer.

Disease Fighting Food 7: Tomatoes

Lycopene, a cancer-fighting antioxidant, can be found in the red-hot summer fruits. Potassium, vitamin C, and A, as well as phytochemicals, are abundant in these foods.

Tomatoes can be eaten raw or cooked, chopped or diced, in a variety of dishes and snacks. To prepare a vivid and eye-catching dish, put a tomato half in a snuffer with spinach and then cover it with grated cheese.

Disease Fighting Food 8: Beans and Legumes

Phytochemicals, fat-free, high-quality protein, folic acid, fiber, iron, magnesium, and modest levels of calcium are all found in these noodles. Beans are a low-cost, high-quality protein source that is also a terrific addition to low-calorie vegetarian dishes.

Eating a diet rich in legumes and beans can reduce the risk of acquiring some types of cancer. Maintain blood sugar levels while lowering cholesterol and triglyceride levels. Beans are an essential part of a healthy diet since they contain a lot of volume but very few calories.

Incorporate beans into your soups, stews, salads, and dips.

Disease Fighting Food 9: Nuts

Nuts have a lot of fat in them. They’re polyunsaturated and monounsaturated kinds that can assist lower cholesterol levels and avoid heart disease. Nuts are also a good source of protein, fiber, selenium, vitamin E, and vitamin A.

Nuts, when consumed in moderation, can increase energy and curb cravings, which is helpful for dieters who are trying to stay on track. There are many calories in nuts, so it’s easy to overeat on these delightful treats.

Disease Fighting Food 10: Eggs

In the past, the egg’s high cholesterol level was seen as a drawback for its power, but research has restored it. Eggs include a modest amount of saturated fat, which appears to play a higher effect in elevating blood cholesterol than food-based cholesterol.

Cheap, high-quality protein is found in eggs, which are also a good source of carotenoids such as lutein and xeanthin. Choline, a vital mineral for pregnant women in particular, may be found in abundance in eggs. To promote eye health and counteract age-related macular degeneration, eggs have been shown to contain nutrients. It’s the leading cause of blindness among the elderly.

The Big Picture

All of the above-mentioned healthy foods, as well as green tea, chocolate, wine (in moderation), olive oil, and soy, should be consumed for maximum disease-fighting ability.

Fiber, vitamins, minerals, and antioxidants may all be found in fruits and vegetables, not just the ones I’ve listed here. Eating five or more servings a day can help prevent heart disease, cancer, and other illnesses in your body.

Experts suggest that a good diet and regular exercise are more important than specific foods when it comes to preventing disease and boosting wellness.

According to a Stanford University study published in the Annals of Internal Medicine, a diet rich in whole grains, fruits, vegetables, and legumes is the greatest way to keep your heart healthy.

Eat healthily, at least most of the time, as your best line of defense against the development of chronic diseases. What’s even better is… It’s a myth that good nourishment has to be bland.


What foods help fight diseases?

All kinds of dark, leafy greens—from spinach to kale to dark lettuces—are a great way to fend off sickness. As a source of vitamins, minerals, beta-carotene, vitamin C and folate as well as phytochemicals, carotenoids, and antioxidants, they are an excellent source of nutrition.

What food should you avoid during COVID-19?

Limit your intake of salty and sweet meals (such as snacks). Reduce your consumption of sugary beverages such as soft drinks and other carbonated beverages (e.g. fruit juices, fruit juice concentrates and syrups, flavoured milks and yogurt drinks). Instead of sugary treats like cookies, cakes, and chocolate, reach for a fruit or vegetable instead.

What fruit is good for Covid?

Antibody production is aided by vitamin C. Vitamin C is found in citrus fruits, strawberries, red bell peppers, and kiwis.

What vitamin helps repair cells?

A good source of vitamin C, as well. Vitamin C is a well-known antioxidant with numerous health advantages. These advantages include preventing infection and cell damage, assisting in the production of collagen (the connective tissue that keeps bones and muscles together), and facilitating iron absorption in the body.

What are signs of strong immune system?

Having a robust immune system is something your body frequently demonstrates. A bite from a mosquito serves as an excellent illustration. Having an itchy, bumpy, red rash is an indication that your immune system is working properly. Your body fails to stop germs and bacteria before they enter when you have the flu or a cold.


The nutrients included in common vegetables like cabbage, broccoli, dark lettuce, onions, garlic, spinach, and tomatoes help fight disease and keep it at bay. Raw or cooked, they’re excellent any way. Even in greenhouses, you might grow. Check out Krostrade.com to find the best greenhouse for these crops.

You are what you eat, so why not treat yourself to something delicious while also doing well for your health. Leafy green vegetables and cupboard staples like kale and collard greens can aid in the prevention and treatment of digestive and cardiovascular illnesses. Also, they’re loaded with antioxidants, which may help lower your cancer risk.