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Mushrooms

Although exotic shiitakes and maitakes have garnered most of the immunity spotlight, recent research shows button-type mushrooms offer similar benefits. In a study conducted with Yale School of Medicine, Japanese scientists found that supplementing with an extract of several mushroom species increased cancer-fighting cells in study subjects after just four weeks. Researchers aren't sure if eating mushrooms has the same effect, but they are a very good source of immune-boosting minerals, including zinc.

Get more: Sauté chopped mushrooms with garlic and toss into omelets; add to miso soup or pasta sauce. And whip up a batch of this Wheat Berry and Wild Mushroom Soup.