Fruits to boost your immune system

Your immune system plays a vital role in keeping you free from diseases and sicknesses… Eating healthy fruits to boost your immune system is a great way to a better living.

The best fruits to boost your immune system are going to be naturally high in nutrients like protein, vitamin A, vitamin C, and vitamin E, plus the minerals zinc and iron can help keep your immune system functioning properly.

The Immune System:

As you may know, the immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.

When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.

If you want your immune system to stay strong enough to fight-off health attacking bacteria, you need to avoid the foods that can weaken the immune system.

Incorporating specific fruits into your daily diets may strengthen your immune response. Read on to discover the fruits to boost your immune system.

Types Of Fruits:

There are 6 main types of fruits, but we will focus on immune-boosting ones which include…

Citrus Fruits: These fruits have a thick tangy rind and sectioned pulp inside, such as lemons, oranges and limes.

Citrus fruits are a nutritional powerhouse, immune-boosting vitamins, minerals and lots of other health benefits for a better living.

Tropical Fruits: Although not always classified as a kind of fruit, the list of tropical fruits include bananas, pineapples, mangoes, papayas, and guavas.

Tropical fruits, apart from their immunity-boosting capacity, there are rich sources of vitamins and minerals…

Mangoes as one of the fruits in the list of tropical fruits are rich in vitamins C and E as well as potassium and magnesium. The high levels of nutrients in mangoes mean that they are good for your heart health, digestive system, and reducing the signs of ageing.

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The other four types of Fruits include…

  • Pepo.
  • Drunes.
  • Pomes.
  • Berries.

All of these fruits are nutrients superfoods that can help you to stay healthy and fulfil your life dreams.

Fruits To Boost Your Immune System:

Fruits to boost your immune system

Let’s take a look at the immune-boosting fruits for you…

Blueberry Fruits:

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost your immune system.

A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immune defence system.

Researchers found that people who ate fruits or foods rich in flavonoids were less likely to get an upper respiratory tract infection or a common cold than those who did not. Add blueberries to your diet today to stay healthy.

Açai Berry Can Boost Your Immune System:

Açai berry is a black-purple fruit that is derived from the açai palm tree in Brazil, Trinidad, and certain parts of South America.

The fruit is high in anthocyanins, these flavonoid molecules are very potent antioxidants. They combat oxidative stress in the body by mopping up free radicals. Antioxidants help in boosting the immune system and lowering inflammation in the body.


Raspberries are immune-boosting fruits that are included in the list of the healthiest berries in culinary terms.

All the nutrient in raspberries empowers your immune system in various ways.

Raspberries, especially black raspberries, are rich in antioxidants that benefit your heart health. Eating more raspberries also helps protect your cognitive function and improve memory

Citrus Fruits:

Citrus fruits like oranges or grapefruits are packed with vitamin C, which is well-known for immune support. Adult women should get 75 mg of vitamin C per day, while men should get 90 mg.

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Here’s how much vitamin C you can get from common citrus fruits:

  • One medium orange provides about 70 mg.
  • One grapefruit provides about 80 mg.
  • Likewise, one lemon provides about 30 mg.

To support the immune system, vitamin C helps the body repair tissue and keeps skin and blood vessels healthy. Besides, vitamin C is an important antioxidant, a substance that prevents cell deterioration and improves immune system function.

A 2017 review published in Biomed Research International found that taking 1 gram (1,000 mg) of vitamin C per day reduced the duration of a cold by 8% in adults and 18% in children. And while it can’t necessarily prevent you from getting a cold, it may help your ability to fight it.

Contrary to popular belief, it is unlikely that vitamin C will keep you from getting a cold, but there is some limited evidence that high doses of vitamin C may decrease the length of cold symptoms.


If you are looking for a fruit that is rich in soluble fibre and vitamin C, get yourself an apple a day.

Soluble fibre is known to alternate the body immune cells from pro-inflammatory to anti-inflammatory.

A review of the varieties of apple fruits and their benefits found that they contain many types of strong antioxidants. Consuming apples has been linked to a lower risk of cancer, cardiovascular disease, diabetes, asthma, and other chronic health conditions.

When immune cells are in an anti-inflammatory state, they fight infections much faster and boosts the immunity system. So, why don’t you take an apple a day and keep the doctor away, as the saying goes?


Watermelon is an immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C.

Calories in watermelon aren’t much at all. One 2-cup serving of watermelon has just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.

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Cantaloupe Melon.

Which is super high in vitamins A and C. Those two vitamins are proven to help you mount a better immune response. Plus, cantaloupe is naturally sweet and contains a lot of fibre for good gastrointestinal health. 

Another reason to include cantaloupe melon in your diet is that it contains antioxidants that are good for your eyesight and better hydration. Cantaloupe melon also benefits your digestive system and is a weight-loss diet.

Boost Your Immune System With Kiwi Fruits:

Kiwi is an edible berry fruit and just like many citrus fruits, eating a kiwi fruit will provide your body with a rich source of vitamin C. It will improve your immune system, and you will not be affected by many respiratory diseases.

Other essential nutrients that kiwi fruit contain are folate, potassium, and vitamin K, which helps in blood clotting.


In addition to these fruits that can boost your immune system, there are a number of other (non-fruit) foods that are recommended to help keep you healthy all season, including broccoli and dark leafy greens, garlic, turmeric, ginger, bell peppers, and even dark chocolate.

To avoid any form of an unhealthy lifestyle, always be sure to get plenty of sleep, drink lots of water, and wash your hands regularly. You can’t prevent every instance of cold or flu, but you can absolutely boost your immune to help fight off infections and unwanted diseases.

Make sure to stay healthy by consistently eating healthy diets full of fruit to help boost your immune system.

Reach out to us and lets us hear what your thoughts are, thank you.

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