Best Fruits For Boosting Immune System


The best fruits for boosting your immune system. The human body is a complex machine that needs to be properly fueled in order to provide us with the energy we need throughout the day. Without getting into the science of it all, getting enough energy allows your body to function properly. It doesn’t matter if you’re looking after a home or working full-time, being healthy is essential no matter what you do. One of the ways to boost your immune system is by consuming foods high in antioxidants.

Fruits For Immunity Boosting

Consuming fruits in healthy amounts can help strengthen your immune system and adds to other health benefits.

When purchasing fruits from the market, be sure that you always prefer organically prepared food.

If you seek ways to prevent colds, flu, or any other infections without medical supplements, you must include fruits in your daily meal plan.

Most fruits are low in fat, sodium, as well as calories, with none having cholesterol. Fruits are rich sources of many vital nutrients that are under-consumed, such as potassium, vitamin C, dietary fibre, and folate.

List of top 10 fruits that boost immunity 

Go through this list that includes the top ten fruits that boost immunity, which is of paramount importance in the wake of the pandemic, and also impart other health benefits if consumed regularly.

1. Blueberries

Blueberries are one of the best fruits that boost immunity, containing a type of flavonoid called anthocyanin, which exhibits antioxidant properties and can help boost the immune system.

A 2016 study concluded that flavonoids play a pivotal role in the immune defence system of the respiratory tract of a person.

One cup of blueberries contains about 4 grams of fibre and merely 15 grams of carbohydrates. You also get 24 per cent of your routine recommended vitamin C and about 36 per cent of the approved dose of vitamin K.

Researchers also deduced that people who consumed foods rich in flavonoids were less likely to pick up an upper respiratory tract infection, or the common cold, compared to those who did not.

2. Citrus fruits

Most people immediately turn to vitamin C after catching a cold. Such behaviour is observed because it helps strengthen your immune system.

Vitamin C increases the production of white blood cells, which are the frontline of defence against fighting infections.

Almost all citrus fruits are rich sources of vitamin C. Some popular citrus fruits include –

  1. grapefruit
  2. clementines
  3. tangerines
  4. oranges
  5. limes
  6. lemons

3. Papaya

Papaya is yet another fruit that boosts immunity and comes loaded with vitamin C. You can get almost double the daily prescribed amount of vitamin C in a single medium fruit.

Papayas contain a digestive enzyme called papain that harbours anti-inflammatory effects. Papayas also have substantial amounts of potassium, magnesium, and folate, all of which improve your overall well-being.

4. Kiwi

Like papayas and other fruits that boost immunity, kiwis come naturally packed with a plethora of essential nutrients, such as folate, vitamin K, potassium, and vitamin C.

Vitamin C boosts the production of white blood cells to fight infection, while various other nutrients found in kiwi ensure the healthy functioning of the rest of your body.

5. Pineapple

Pineapple is rich in vitamin C and manganese. It contains an enzyme called bromelain.

Bromelain helps the body to absorb antibiotics, control diarrhoea, and even fight diabetes, heart disease, as well as cancer, corresponding to a study conducted by Biotechnology Research International.

You can incorporate pineapple into your diet by eating it as a snack or including it in your smoothies. You can also put some pineapple in your oatmeal or chop it up into some salsa.

6. Watermelon

When it comes to fruits that boost immunity, watermelons help you stay hydrated, boasting many other health benefits such as lowering blood pressure, regulating the immune system, and helping with muscle soreness.

Watermelon contains a plethora of nutrients such as vitamin C, copper, potassium, vitamin A, as well as vitamin B5.

Watermelon also contains a significant level of citrulline that you can find in the white part of the watermelon rind.

Citrulline turns into the amino acid arginine inside the body, which helps in the healthy functioning of your internal organs, which include your lungs and reproductive system.

7. Apples

Apples are cheap, readily obtainable, sweet, and healthy. Not only do they boost immunity, but reduce your weight, which can help prevent several diseases linked to obesity.

A study concluded that subjects who ate apple slices before a meal consumed an average of 200 fewer calories during their main-course meal.

Apple peels and flesh contain polyphenols, which is an antioxidant that can help reduce the risk of strokes and heart disease by significantly boosting immunity.

8. Grapefruit

Grapefruits are packed with nutrients, as just half of a grapefruit contains about 64 per cent of your daily recommended vitamin C and small sums of protein, manganese, vitamin A, folate, thiamine, and magnesium.

You must practice the daily consumption of organic foods as they adhere to international standards of healthy meals. Organic farming safeguards the environment because of its eco-friendly cultivation practices.

Grapefruit contains an enormous variety of antioxidants. One of these is lycopene, which reduces the risk of cancer in several studies. Grapefruit contains flavones which exhibit anti-inflammatory properties.

9. Avocado

According to a study, an avocado contains substantial amounts of vitamin E, iron, and potassium and is high in monounsaturated fat that helps lower your cholesterol and promotes a healthy immune system.

The potassium in avocados regulates blood pressure and fights fatigue, and they are also rich in omega-3 fatty acids, which reduce the risk of heart disease.

Other nutrients include vitamins B6, C, and D, which are required by your immune system to keep you healthy. Some types of fat in avocados can help protect against certain types of cancers.

10. Pomegranate

As per the BBC Good Food, pomegranates comprise about three times the amount of antioxidants you will receive in either green tea or red wine.

Studies have also indicated that pomegranates can fight inflammation and lower blood pressure as well as the risk of heart disease.

Pomegranates contain two unique compounds that include punicalagin and punicic acid. Because of these compounds, pomegranates have been linked to a greater success rate in fighting some classes of cancers.

The best foods for boosting your immune system

A strong immune system helps to keep a person healthy. Can specific foods boost the immune system?

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.

Incorporating specific foods into the diet may strengthen a person’s immune response. Read on to discover 15 foods that boost the immune system.

Which foods boost the immune system?

A healthful, balanced diet plays a vital role in staying well. The following foods may help to boost the immune system:

1. Blueberries

Blueberries in a bowl to boost immune system.

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 studyTrusted Source noted that flavonoids play an essential role in the respiratory tract’s immune defense system.

Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.

2. Dark chocolate

Dark chocolate contains an antioxidant called theobromineTrusted Source, which may help to boost the immune system by protecting the body’s cells from free radicals.

Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease.

Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.

3. Turmeric

Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.

According to a 2017 reviewTrusted Source, curcumin has antioxidant and anti-inflammatory effects.

4. Oily fish

Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acidsTrusted Source.

According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).

RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.

5. Broccoli

Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.

6. Sweet potatoes

Sweet potatoes are rich in beta caroteneTrusted Source, a type of antioxidant that gives the skin of the potatoes its orange color.

Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damageTrusted Source from ultraviolet (UV) rays.

7. Spinach

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:

  • flavonoids
  • carotenoids
  • vitamin C
  • vitamin E

Vitamins C and E can help support the immune systemTrusted Source.

ResearchTrusted Source also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.

8. Ginger

People use ginger in a variety of dishes and desserts, as well as in teas.

According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness.

9. Garlic

Garlic cloves.

Garlic is a common home remedy for the prevention of colds and other illness.

One reviewTrusted Source looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.

The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds.

10. Green tea

Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.

As with blueberries, green tea contains flavonoids, which may reduceTrusted Source the risk of a cold.

Foods that Are Goodfor Your Immune System

Are you going to a supermarket? Could you add a few extremely healthy products to your shopping list and do something good for your immune system? You have read well. With certain foodstuffs you can efficiently support your natural body defense and protect yourself even better from viruses, bacteria, and harmful substances. For you to make the best choice, we have prepared a list of the best foodstuffs that strengthen the immune system. All you have to do is choose your favorites among them and then relax and enjoy the fact that you have prevented the harmful effect of microbes!

Are There Foods that Support Your Immune System?

If you’ve read our previous article on the top 5 natural ways to boost your immune system, then you already know what we’re about to tell you. But it’s important to stress it again for everyone to know: Trying to hack your organism’s natural “security system” to boost its performance would actually do you more harm than good. What we mean by “boosting” is simply helping your body to use its full potential when defending you from intruders.

This also makes the answer to the question clear: there are actually no foods that will enhance your immune system. However, there are many foods that will help it function without issues, thus enabling it to use its full potential and keep you healthy. Let’s take a look at which items you should bring home to maximise your chances of keeping ill-health and diseases away.

Best Fruits to Strengthen Your Immune System


Don’t want to catch a cold? Have some blueberries! A study conducted a few years ago actually proved that certain substances in these delicious berries help to defend our respiratory tract from infections. These are called bioflavonoids, compounds that are the products of the plant’s metabolism and are known for their antioxidant properties.

Another tip: do you know that blueberries are not made just for breakfast, but you can also eat them as a refreshing snack for between meals, or a healthy dessert? They can be also eaten for lunch, for example in a tasty and colorful quinoa salad!


More berries among the best foods for your immune system? You’ve got it! The fruits of the black elderberry bush have long been used in syrups and lozenges as their extracts have anti-inflammatory properties and are rich in flavonoids, substances known for protecting our lungs. This is why elderberry syrup is a popular medicine for colds, flu or sinus infections.

With some studies even suggesting that elderberry-based remedies could reduce the duration of a flu infection, there is speculation that the plant could help in the fight against COVID-19. But before you start stocking up on elderberries, thinking the mighty coronavirus will be too scared to come near you, remember that for now these is merely speculation. So please continue to follow social distancing rules and wash your hands regularly.

Citrus Fruits

If someone asked you what foods boost your immune system, citrus fruits would probably be pretty high on your list. As everyone knows, they are rich in vitamin C, a hero in the battles against coughing, fever and a runny nose.

But what is so special about vitamin C that every child knows its importance? Well, for starters, it helps our immune system to function properly. It is believed that by increasing the production of white blood cells, it enhances the body’s ability to fight off infections.

Almost all popular citrus fruits, including oranges, lemons, limes, grapefruit and clementines, include plenty of vitamin C, which makes it easy to squeeze a dose of health into a wide variety of meals or drinks. And since your body doesn’t produce or store vitamin C, you should make sure you regularly stock up on its natural sources.

Experts recommend a daily intake of at least 60 to 90 mg of vitamin C. And what does that mean? Those are, for example, at least 2 deciliters of freshly squeezed orange juice.

And where to put all that tasty fruit? In a smoothie, of course! If you’re looking for tasty and refreshing combinations with citruses and other nutritive fruit, make sure to check out our recipes for detox beverages! If you prefer fruit in pieces, we have another interesting idea: treat yourself with an orange for lunch by serving it in a salad with avocado and salmon.

Cut citrus fruit on a plate: oranges, limes, lemons, red oranges.


Delicious and healthy, papaya is certainly one of the best foods for strengthening your immune system. Just like its citrus cousins, it is a perfect source of vitamin C while also containing vitamin A. Both of these nutrients are vital for the proper functioning of our body’s natural defence system, preventing colds, flu and various types of infections.


Like papayas, kiwis are also full of vitamin C and other essential nutrients, like vitamin K, potassium and folate. Can you imagine that just one cup of this delicious fruit contains almost three times as much vitamin C as the daily requirement? Go and throw it in a smoothie or a fruit salad!


While immunity benefits of citruses and kiwis aren’t exactly exciting news for many, we bet you’ll be surprised to find out that one of your favourite summer refreshments is also a greater booster for your immune system. Watermelons are an amazing source of vitamins A, B6 and C, as well as potassium. All these nutrients are vital for keeping your body strong in the fight against harmful invaders. Watermelon also provides glutathione, another important antioxidant that keeps you safe from the effects of peroxides, heavy metals and free radicals, molecules that can damage your cells and thus cause you to fall ill.


Next on the list of foods for a strong immune system are tomatoes and no matter what sort you go for they’re all true immunity superstars. Just like the more traditional fruits, they’re a treasure trove of vitamin C. They also fuel us with other vital antioxidants, such as beta-carotene (that our body converts into vitamin A, which is essential for your eyesight and healthy skin) and vitamin E (protecting the cells from damage).

Oh, and before you go and stock up on ketchup or make a delicious Bolognese sauce, a word of advice: to really benefit from all their nutritional goodness, it’s best to eat both raw and cooked tomatoes. That’s because by cooking them you’ll lose almost a third of their vitamin C content. But don’t despair if you like your tomatoes turned into sauce, roasted or fried, because things it’s a little more complex than that!

Research actually shows that cooking tomatoes greatly increases their levels of a compound called lycopene, which gives these delicious fruits their red colour. Lycopene is a very strong antioxidant. This means that a delicious Bolognese sauce will also benefit your immunity. Just don’t forget to put sliced tomatoes in a sandwich or fresh salad from time to time for a great extra dose of vitamin C.

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