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Fruits that boost immune system

Fruits that boost immune system

A healthy body is a happy body. The body can stay healthy when the immune system is functioning at full capacity. This can be made possible by enriching the body with healthy and nutritious fruits that can boost the immune system.

In addition to foods and fruits, a healthy lifestyle is also necessary to maintain healthy body conditions. Regular exercise, avoidance of alcohol and tobacco products, maintenance of healthy weight, adequate sleep etc are all essential requirements for a high level of immunity against diseases and infections.

List of fruits that boost immune system

Below is a list of well-known fruits that are highly essential for the maintenance of our health.

  1. Citrus fruits
  2. Kiwi
  3. Blueberries
  4. Papaya
  5. Almond
  6. Elderberry
  7. Watermelon
  8. Pomegranate
  9. Acai Berry

Citrus fruits

Most citrus fruits have vitamin C in abundance. Vitamin C is believed to enhance the production of white blood cells which is responsible for fighting against infections.

Most times when people are down with common cold, they turn to citrus fruits because they need the vitamin C in this fruits to help boost their immunity and fight against those germs.

Examples of citrus fruits include;

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Also known as sweet oranges, this fruit grows on orange tree. They are cultivated all over the world and are mainly consumed fresh or as a juice. Oranges are rich in fibre, vitamin C, thiamine, folate and antioxidants. All these nutrients makes it an effective booster of immunity.


Great fruit is known for its semi sweet to sour taste. It is considered as one of the healthiest citrus fruits because it is rich in nutrients, fibre and antioxidants. Some research suggests that it may have potential in reducing risk of heart disease and enhancing weight loss.


Lemons are citrus fruits that are rich in vitamin C and fibre. It is expected to have effect in weight control and aid digestion. The vitamin C in lemon help boost immune system of the body and fight against infections.


Tangerine is another fruit in the citrus family. It is smaller and sweeter than orange and it is packed with vitamin C and lots of nutrients that help boost the body’s immune system.


Lime is a small round citrus fruit. They are green in colour and taste sour. They are packed with vitamin C, antioxidants and other nutrients. Due to its high level of nutrients, it can boost immunity, reduce the risk of heart disease, prevent kidney stones, enhance the absorption of iron and promote healthy skin.


Kiwis have high concentration of folate, potassium, vitamin k and vitamin C. The nutrients in kiwi helps the body fight against infections and keeps it functioning at a proper rate.


Blueberries contain flavonoids. This flavonoids is an antioxidant that plays an important role in the immune defence system of the respiratory tract. Research suggests that people that consume foods rich in flavonoids experience less common cold compared to those that do not consume flavonoid-rich foods.

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Pawpaw is one fruit that is rich in nutrients. It contains vitamin C, magnesium, folate and potassium. Papaya also has in it a digestive enzyme called papain. This enzyme helps fight against inflammation, while vitamin C helps build up white blood cells to fight against infections.


Almond is one great source for vitamin E, manganese, fibre and magnesium. Although vitamin E is not as effective as vitamin C when fighting against the common cold but it is highly essential for a healthy immune system.


Elderberry is rich in antioxidants and anti-inflammatory nutrients. Some research suggests that elderberry extract may prevent flu viruses. However, scientist warned about it, saying further research is required to draw the conclusion. Therefore, it is advisable to take the yearly anti-flu vaccines.


Watermelon is one fruit that is affordable and common. It has a refreshing taste when ripe and it is packed with an antioxidant called glutathione. Glutathione helps fight against infection by strengthening the immune system. It is highly concentrated at the red fleshy part close to the rind.


Pomegranate juice is effective for fighting bacteria and treating infections. Aside that, it is also very potent in treating several viruses and flu. This fruit is delicious and colourful and it is sometimes used to get pink lips.

Acai Berry

Although there are no scientific evidence to prove that acai berry is effective for the treatment of any specific condition, it’s antioxidant property proves otherwise. The dark color of acai berry indicates the presence of a nutrients called anthocyanins. This nutrient makes it effective for boosting immune system.

Other ways to boost immune system

Aside consuming the right fruits with the necessary nutrients for our body, there are other activities that can help boost our immune system.

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Eating a balanced diet

Despite the fact that we have listed healthy fruits and what they can do for our body, it is pertinent to note that eating fruits alone will not give us what we require. It is therefore important that we eat in moderate quantity every class of food including; carbohydrates, protein fat and oil etc.

Avoid stress

Stress increases the level of cortisol. When cortisol level is high, it blocks the immune system from protecting the body against bacteria and viruses.

Get enough sleep

The body has the potential to heal and reproduce immune cells during sleep time. When you don’t get enough sleep your body may not be able to carry out this rejuvenation process, thereby making you prone to infections.

Frequent exercise

Frequent exercise helps the body limit the risk of developing illnesses like obesity heart disease and type 2 diabetes. Exercise also helps the body reduce stress and lack of stress boosts immunity.

Limit the intake of alcohol and tobacco products

When you consume a lot of alcohol and tobacco products, the body tries to rid itself of the toxins from these products, thereby caring less about immune system. This will expose the body to bacteria and viral infections.

Maintain a healthy weight

Keeping your weight at a healthy level not only help you stay fit but prevents illness like obesity. Exercise often and eat a balanced and healthy diet in other to maintain your weight.

A high immune system signifies a healthy body. Aside the fruits that boost the immune system, there are other general factors that can help keep us healthy and these include; regular exercising, eating balanced diet, limiting stress and having enough sleep. As ordinary as these may sound, they are highly necessary in order for us to maintain a healthy body.

Be sure to contact your physician if you have any persistent sickness or symptoms. Or if you need advice before adopting any of the above-mentioned methods of boosting your immune system.


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