(Kimchi, a fermented Korean dish, stimulates the immune system.)

According to the national Centers for Disease and Prevention, adults who eat a healthy diet live longer and have a lower risk of obesity, heart disease, type 2 diabetes, and certain cancers. Healthy eating can also help manage chronic diseases. Additionally, research published in the journal Nutrients reports that nutrient inadequacies can impair immune function and weaken immune response. Macronutrients, including vitamins A, C, D, E, and zinc, help with having a healthy immune system. 

Focusing on adding some nutritional powerhouses to the diet can be a simple way to meet more nutritional needs without feeling like people are making big sacrifices or getting rid of foods they love. Nutritional powerhouses can add a lot by providing macronutrients and antioxidants to the diet. 

Here are five nutritional powerhouses to add this month:

• Dark chocolate. Need we say more? Most people love chocolate, but they don’t realize that it’s a nutritional powerhouse when they opt for the dark variety. According to the Harvard School of Public Health, dark chocolate contains 50-90% cocoa, compared to milk chocolate, which contains 10-50% cocoa. They report that it provides iron, copper, magnesium, zinc, and antioxidants, which may help protect the heart. Opt for dark chocolate that is 70% or more cocoa to get the most benefit.
• Beans. Adding more beans and legumes to the diet can have some great benefits. A study published in the journal Nutrients reports that phytochemicals found in beans and legumes are considerably beneficial in improving blood cholesterol levels and glycemic status, providing vascular protection, and reducing markers of chronic inflammation. They help to improve the gut microbiome, which is linked to everything from losing weight to brain health.
• Ginger. Adding ginger to the diet can help in various ways, and it can be as easy as making a batch of ginger shots once a week and consuming one daily or adding it to oatmeal or chia seed pudding. According to the National Institutes of Health, ginger root improves immune system action and acts as an antibacterial/viral agent, antioxidant, anti-inflammatory agent, and anti-cancer agent.
• Green tea. Tea, whether black or green, provides antioxidants that can help protect the body from free radicals. According to research published in the journal Chinese Medicine, the high amount of polyphenols and potent antioxidants in green tea may help reduce the risks of many chronic diseases. The researchers report that green tea may also help lower blood pressure, which can help reduce the risks of stroke and heart disease.
• Kimchi. This fermented Korean food can easily be purchased in the produce section of most grocery stores. Keeping a jar in the refrigerator and eating a tablespoon or more daily can provide health benefits. A research study published in the journal Medicine reports that studies have shown that the biological compounds of kimchi stimulate immune function and reduce pro-oxidants, free radicals, certain cancers, cardiovascular disease, metabolic syndrome risks, and aging.

“If you feel all five of these are simple enough to add, then go for it,” said Jennifer Scherer, a dietitian, medical exercise specialist, and personal trainer. “If you are not yet ready for something like that, pick one or two. Adding one or two of these to your routine will be beneficial, and you can always add more later.”