In the past few years, having a very strong immune system has become very important for many. If you want to strengthen your immune system with your diet, you will want to know the best immunity boosting fruits.

Also see How to Boost Your Immune System, Foods That Boost the Immune System, and How to Stay Healthy While Traveling for more information!

What’s an immune system?

The immune system is the body’s primary safeguard against outside invaders. These are things that can make you sick, like bacteria, viruses, or fungi.

If you didn’t know, your body is constantly under attack by these deadly microorganisms. To safely protect you against these invaders, the body has developed a super-advanced defense mechanism called the immune system to shield you from these unwanted infectious guests and keep you healthy. 

It’s vital to understand that the immune system is not just one organ or mechanism, but is a combination of tissues, cells, and organs that join forces to protect you and keep you healthy.

How to strengthen the immune system?

While having a good immune system will certainly decrease your chances of contracting some serious illnesses, it is also essential to ward off everyday viral infections like common colds and the flu.

A robust immune system allows you to recover faster, feel less tired, and sleep better while fight infections, in addition to fending off potential diseases.

What many people don’t realize is that immune function declines with age and certain lifestyle choices, such as smoking or being over-or underweight.

Fortunately, there are things you can do to improve your immune system and keep it running at optimal performance levels – especially during the winter months when colds and flu are prevalent.

The best immunity boosting fruits:

The immune system is strengthened by various nutrients present in natural foods. However, most people rarely eat food in its natural form during the winter because all the fresh summer fruits and vegetables are out of season.

Consuming too much added sugar can have negative effects on your health, including lowering your immune system. However, this is a negative effect from refined sugars, not from eating fruit.

If you have a sweet tooth, try eating fresh or dried fruit. They taste delicious and help with your craving, while providing essential nutrients. 

Eating fresh fruits that are high in antioxidants is one of the finest methods to enhance the immune system. Here are some of the best fruits for boosting the immune system:


blueberries close up

Blueberries include anthocyanin, a vitamin with antioxidant properties that can help boost an individual’s immune system.

People eating foods high in flavonoids were less likely to have an upper respiratory infection, such as the common cold, than those who are not.

Blueberries are full of antioxidants, which can help with cold and flu control and prevention. According research, those who consumed flavonoids and antioxidant groups found in blueberry were thirty-five percent less likely to get cold than those who did not eat flavonoid-rich fruits or supplements on a daily basis.


papaya halves on blue washed wood

Another fruit high in vitamin C is the papaya. In a single piece of fruit, you can get double the daily required quantity of vitamin C.

Papayas also contain papain, a key enzyme that has anti-inflammatory properties. Papayas include a good quantity of potassium, folate, and magnesium all of which are good for your health.


pile of whole oranges and two halves

Oranges are rich in vitamins, which is beneficial when you are sick or would like to boost your immune system.

According to study, vitamin C can help people prevent getting a cold if they are exposed to sickness-inducing conditions like colder temperatures. It can also help to shorten the duration and symptoms of a cold.


elder berries on a wooden tree slice board

The extracts from the black elderberry fruits have long been utilized in syrups and lozenges because they contain anti-inflammatory effects and are high in flavonoids.

These are compounnds that are known to help in protecting our lungs from diseases. That’s why elderberry syrup is a famous cold, flu, and sinus infection treatment. Elderberry-based medicines have even been shown in certain trials to shorten the duration of a flu illness.


white plate of watermelon chunks on wood surface against black background

The immunity advantages of citrus fruits and kiwis are not exactly big news, we’re sure you’ll be shocked to learn that one of your favorite summer beverages is also a powerful immune system booster.

Vitamins A, C, and B6, as well as potassium, are abundant in watermelons. All of these nutrients are necessary for your body to remain robust in the face of hazardous intruders.

Watermelon also contains glutathione, a crucial antioxidant that protects you from the harmful effects of peroxides, free radicals, and heavy metals, which can harm the cells and make you sick.


bowl of whole and cut kiwi with one quarter on gray background

When you sense a cold coming on, we frequently think of citrus as the vitamin C elixir, but kiwi has even more vitamin C in one cup.

Every cup of kiwi fruit provides 167 milligrams of vitamin C or 180% of the RDI. Strawberry, bananas, melon, and pineapple all go well with kiwi. These are the perfect choices to make a smoothie or fruit juice cocktail full of immunity boosting tropical fruits.

Citrus fruits:

sliced and whole citrus fruits overlay

Citrus fruits would be on the top of your list if anybody asked you what meals improve the immune system. They are high in vitamin C, which is a star in the fight against sneezing, fever, and nasal congestion.

Citrus fruits such as oranges, lemons, and grapefruits have proven their worth as immune-boosting meals for a reason.

Oranges have 95 milligrams of vitamin C in one cup or 105 percent of the RDI, and 52 mg per 100 grams of fruit.

The whole citrus fruit contains more than 400 percent of the daily value intake, whereas one medium-sized lemon contains 96 percent of the RDI and each small clementine includes 40 percent. Pink grapefruit also includes vitamin A, with around 15 percent of the daily value in one cup.


avocado halves on white plate

Avocado fruit can assist improve the intake of fat-soluble vitamins E, D, and A which can help support the immune system.

They are a special fruit since they naturally include 6 grams of this healthy fat per serving. Vitamin E is a nutrient that the body needs to maintain your immune system healthy against viruses and germs. One avocado serving offers 5% of the daily amount.

Avocados are nutritious and high in copper, a vital element that aids in the maintenance of a healthy immune system. Magnesium aids in the maintenance of a healthy immune system, and avocado contains 6% of the daily amount of magnesium.


Beautiful fresh red guava whole and half on wooden rustic background

These delicious tropical fruits aren’t as well-known as bananas, strawberries, or apples. They have a delicious flavor that tastes like a combination between strawberries and pears.

Guavas are high in vitamin C, making them one of the healthiest foods for immune function. They have 370 mg of vitamin C per cup or 420 percent of the daily required amount.

Butternut squash:

Halves of raw organic butternut squash with sage leaf, multicolored pepper, garlic, and agave, on old wooden background. food background. top view with copy space.

The beautiful orange color of these delicious, fleshy fruits is attributable to beta-carotene. This is an antioxidant that is processed into vitamin A in the body.

Butternut squash, as well as other winter squash like Hubbard squash, kabocha squash, acorn squash, as well as pumpkin, are high in vitamin A. 

Vitamin A is well known for its function in color vision. It also helps to reduce inflammation and boost immune system performance.

A cup of pumpkin puree contains more than double the daily intake of vitamin A. Also, a cup of fresh butternut squash contains 128 percent of the daily value or 1,150 micrograms.

Another important mineral for a healthy immune system is vitamin E, which is found in one 1 cup of butternut squash.

Other related health articles:

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  3. Benefits of Nature
  4. Are Cashews Good For You?
  5. Tips For Better Mental Health

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