6 Best Fruits For Immunity

fruits for immunity

It is well known that “Health is wealth.” A sound immunity system is a vital part of being healthy. Since winter is here, we all suffer runny noses, coughs, colds and fever. Here is a list of fruits that can help build good immunity. The best part is that they all are mouth-watering and are packed with other essential nutrients as well.



This fruit is popular because of its bright orange pulp and tangy-sweet flavour. Grapefruit is rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits that we can eat. Many vitamins and minerals found in grapefruit are known to benefit immunity, including vitamin A, which helps against inflammation. Grapefruit is high in the potassium content, which is responsible for many aspects of heart health. This fruit is also very hydrating and having one a day can help with dehydration.



Kiwi is candy to everyone’s eyes and they brighten up any desserts and dishes by adding that vibrant green color. Apart from its attractive physical appearance, it has several health benefits too. According to the United States Department of Agriculture (USFDA), per 100 grams of fruit contain 154 percentage of Vitamin C, almost twice that of lemons and oranges. Vitamin C helps in boosting the immunity of the body against harmful pathogens. Kiwi fruit contains an enzyme called actinidain, known for its protein dissolving properties. Thus, kiwi helps in digestion as well. Major health issues arise due to digestive problems, but kiwi has got covered you.



Orange juice, orange candy, orange sorbet, orange cupcake, this list will go on and on. Oranges are present everywhere in our day-to-day life and the main reason for that is their tangy appealing flavour. They are a rich source of vitamin C which is essential in building up our immune system. Vitamin C increases the production of white blood cells, which are key to fighting infections. However, our body cannot store Vitamin C so, eating one orange every day would be wise. Choline is another important nutrient in oranges that helps with sleep, muscle movement, learning and memory. Choline also helps transmit nerve impulses, assists in the absorption of fat and reduces chronic inflammation.



Papaya is a tropical fruit and is often added to smoothies and salads. It contains antioxidants that can reduce inflammation and fight disease. Papayas have good amounts of potassium, magnesium and folate, all of which are beneficial to our overall health. This fruit can provide a sufficient amount of Vitamin C to our body. They also have a digestive enzyme called papain that has anti-inflammatory effects and is used in meat tenderization in the food industry. Papayas are very fulfilling and are the best snacks.



Pineapple is a very popular fruit and it has a crown too. From cakes to pies, it makes an appearance everywhere. It is rich in vitamin C, potassium, manganese, copper, thiamin and contains Bromelain. As we know, Bromelain is widely used as a commercial meat tenderizer due to its ability to break down tough meat proteins. Since pineapple contains many vitamins, minerals and enzymes like Bromelain, it may collectively boost immunity and suppress inflammation. Many people dislike this fruit as it’s difficult to peel and cut, but pineapple cutters are available nowadays. So, don’t be lazy go and get one for yourself if you want to enjoy this mouth-watering fruit.



Blueberries add magic to every dish it is added into, its sweet taste and purple color make it attractive. Apart from beauty, this fruit is nutritious too. It is low in calories but high in fiber, vitamin C and vitamin K. Flavonoids present in blueberries can help reduce damage to cells and boost your immune system. About one cup of blueberries provides 24 percent of a person’s recommended daily allowance of vitamin C. They are often added to immune-boosting smoothies. Blueberries are available fresh, frozen, freeze-dried and in jellies, syrups and jams.

So, what are you waiting for? Go to the nearest fruit shop and fill your cart with these fruits. Prepare fruit salad, juice, smoothies, milkshakes, or jellies and include them in your diet to strengthen your immunity.

orange, kiwi, papaya, grapefruit, blueberry fruits infographic.

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