7 Powerful Vegetables that Boost your Immune System
By avoiding unhealthy things (e.g. cigarettes, alcohol, chemicals, preservatives, additives, carcinogens, etc.) and consuming things that improve your health (e.g. organic fruits and vegetables, herbs, juices, smoothies, etc.), you’ll be giving your body what it needs to stay healthy.
These powerful vegetables that boost your immune system contain many anti-inflammatory, antibacterial, and anti-cancer properties. All of which are vital to your overall health.
So, if you’re looking for some powerful vegetables that boost your immune system, here is the information you need!
(Don’t forget to also check out these 7 Powerful Fruits that Boost your Immune System!)
Garlic contains the active ingredient allicin which fights infection and bacteria. Plus, recent research has shown that garlic has anticancer and tumor suppressive effects.
In fact, studies suggest that people who consume six cloves of garlic or more per week have a 30% lower rate of developing colorectal cancer and a 50% lower rate of developing stomach cancer.
And according to another study, allicin may in fact inhibit the proliferation (rapid reproduction of cancer cells) and induce the apoptosis (cell death) of MGC‑803 human gastric carcinoma cells. 
To read more about garlic and cancer, click here.
Spinach contains healthy amounts of antioxidants, minerals, phytonutrients, and vitamins like folate, vitamin C, vitamin A, niacin, and vitamin B6.
Because of these components, spinach is a perfect vegetable to boost your immune system and prevent cancer. Eat it raw or cook it as little as possible in order to get the most out of it.
“Spinach is made up of various important constituents that have been found to be promising in the treatment and prevention of various kinds of cancer. These include bladder, prostate, liver and lung cancers. Different constituents in spinach like folate, tocopherol, and chlorophyllin act via different mechanisms to treat and protect patients suffering from cancer.
Recent studies have revealed that spinach is very effective against aggressive prostate cancer, and this has been linked to epoxyxanthophylls, which are unique carotenoids, along with neoxanthin and violaxanthin, that directly reduce tumorous activity and the spread of cancer throughout the body.” 
Also, spinach has been shown to:
– Improve Eyesight
– Maintain healthy blood pressure
– Strengthen muscles
– Prevent age-related macular degeneration (AMD)
– Reduce the chances of a heart attack
– Improve neurological health
– Protect skin
– Improve healthy fetal development
– And it contains anti-ulcerative and anti-cancerous properties
Like spinach, broccoli is another powerful cruciferous vegetable that you’ll want to include in your diet regularly.
It has antioxidant, anti-inflammatory, and pro-detoxification components that play a major role in overall health.
Broccoli contains high amounts of:
– Vitamin K
– Vitamin C
– And Fiber
Just like with spinach, cook it as little as possible to retain its nutrients.
“Arugula contains high levels of folic acid and antioxidants like vitamin C, vitamin K, and vitamin A, which makes it integral in the fight against free radicals. It is packed with carotenoids, as well as many other minerals like potassium, manganese, iron, and calcium, all of which are beneficial and necessary elements in a person’s diet.
Arugula contains phytochemicals, which are beneficial in preventing cancer. It is also superior to some other leafy greens because unlike those other varieties, arugula is low in oxalates, which are chemicals that actually inhibit the absorption of minerals into the body.” 
Arugula is a powerful vegetable that:
– Strengthens bones
– Improves brain function
– Boosts your immune system
– Prevents cancer
– Promotes cell metabolism
– Improves eyesight
– And increases mineral absorption
Plus, arugula contains immune boosting antioxidants which work to bolster your defenses against things like: the common cold, the flu, cancer, heart disease, and premature aging.
5) Brussels Sprouts
Brussels sprouts are full of vitamins, minerals, and fiber. They not only boost your immune system, but also support blood and bone health.
Plus, Brussels sprouts rank high in antioxidants, just after kale and spinach. And as we’ve discussed above, antioxidants help you stay healthy by preventing cell damage and boosting your immune system.
Brussels sprouts contain high amounts of:
– Vitamin K
– Vitamin C
– And Fiber
They also contain good amounts of vitamin B6, choline, vitamin B1, copper, and potassium. And regularly eating Brussels sprouts and similar vegetables may help to prevent many common cancers.
Brussels sprouts need to be cooked until they are tender. They can be microwaved, steamed, roasted, or sautéed.
6) Red Cabbage
Although green cabbage is most commonly eaten, red cabbage contains added nutritional benefits. The anthocyanins found in red cabbage make it a standout anti-inflammatory food.
Similar to Brussels sprouts, cabbage contains excellent sources of:
– Vitamin K
– Vitamin C
– Vitamin B6
– And Potassium
In addition to these nutritional benefits, cabbage is an especially good source of sinigrin. Sinigrin is one of cabbage’s sulfur-containing glucosinolates that has received substantial attention in the research of cancer prevention.
In fact, “more than 475 studies have examined the role of this cruciferous vegetable in cancer prevention (and in some cases, cancer treatment). The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. The three types are (1) antioxidant richness, (2) anti-inflammatory richness, and (3) richness in glucosinolates.” 
The excellent amount of antioxidants and vitamin C in cauliflower helps in preventing various kinds of infections and strengthens the immune system. And the antioxidants help in reducing the risk of stroke, cancer, and neurodegenerative diseases.
Besides being a great source of vitamin C and antioxidants, Cauliflower also contains good amounts of:
– Vitamin K
– And vitamin B6
Cauliflower also provides necessary minerals like calcium, magnesium, phosphorous, manganese, and potassium.
According to OrganicFacts.net, “Cauliflower contains glucosinolates, which break down to provide healthful compounds such as sulforaphane and isothiocyanates, called indole-3 carbinol. Studies have shown that these compounds have chemopreventive and anti-estrogen effects that help in hampering the growth of cancer cells. Research has provided supporting evidence for the fact that consumption of brassica vegetables such as cauliflower assists in reducing the risk of various types of cancers such as lung cancer, bladder cancer, breast cancer, prostate cancer, ovarian cancer, and cervical cancer.” 
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