7 Best Fruits to Boost Immune System

Being immune is not a one day task, your immunity is the result of your daily healthy habits.

A healthy balanced diet is essential to build and maintain a strong immune system. Fruits are the Mother Nature’s gift to us as they have got abundant essential vitamins, minerals and antioxidants to preserve our health. These essential nutrients present in fruits help our immune system to combat diseases.

Keeping in mind the recent worldwide novel coronavirus crisis, it has become our urgent necessity to take precautionary steps to make ourselves and our family safe from infections.

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If you are trying to figure out the best ways to boost your immunity using fruits in your diet then this article may prove beneficial to make our TNH readers more aware with the fruits around them.

If you want a healthy immune system to reduce your chances of viral infection and flu then you should definitely check out these

7 best immunity booster fruits

1. Citrus fruits

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Citrus fruits include orange, lemon, gooseberry and many more hybrids and varieties of fruits. All citrus fruits are colourful and flavoured with distinct citric acid and sugar combination giving them a particularly sweet and tangy taste. They are awesome world-famous immune system amplifiers.

(i) Orange (Citrus sinensis)

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One of the world’s most popular fruit, Orange is named after its colour since the French used to pronounce same names for the colours and plants.

The nutrition hunt in Orange:

Orange is a healthy source of Water, Vitamin C, B1, B9, Potassium, dietary fiber and antioxidants like Flavonoids, Carotenoids, and Ascorbic acid.

Most important health benefits of Orange:

Orange is an astonishing immune system supporter fruit. Regular consumption of Orange in moderation may improve your heart health, digestive health and weight loss results.

Orange may also prevent inflammation, bad cholesterol, kidney stones, Vitamin A and Iron deficiency in your body.

 (ii) Lemon (Citrus limon)

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The lemon is a wonderful evergreen tree. It blooms beautiful white flowers and produces fruit all year round. With good environment and growth conditions, each tree can produce between 225kgs and 270kgs of lemons a year.

The nutrition hunt in Lemon:

Lemon is a healthy source of Vitamin C, B6, Potassium, dietary fiber mainly Pectin, various potent antioxidants and essential oils.

Most important health benefits of Lemon:

Lemon is the best friend of your immune system. It also aids gut health and promotes weight loss. Regular consumption of Lemon in moderation lowers the risk of high blood sugar, bad cholesterol, kidney stones, inflammation, cardiovascular disorders and cancer.

(iii) Gooseberry (Phyllanthus emblica)

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Gooseberries are extremely adaptive and are grown almost as far north as the Arctic Circle.

The nutrition hunt in Gooseberry:

When it comes to size, the Gooseberry may look like a chinese crazy ball to you but Gooseberry has an impressive nutrition profile flaunting huge amounts of exceptionally potent antioxidants, Dietary fiber, Copper, Manganese, Potassium and Vitamins C, B5, and B6.

Most important health benefits of Gooseberry:

Gooseberry is the champion immune system booster fruit. Daily consumption of Gooseberry provides anti-ageing effects on the skin as well as improved eyes, hair and brain health benefits. Gooseberry also protects you against obesity, heart diseases, type-2 diabetes and some types of cancers too.

How to hunt nutrition in Citrus fruits?

Here are a few good citrus fruits recipe ideas for our TNH readers:

  • Juice: Boost your daily juice with the power of vitamin C and various antioxidants from citrus fruits.
  • Salad: Enjoy the tangy taste of citrus fruits in your daily breakfast fruit salads.
  • Detox drinks: Make detox drinks of citrus fruits.

2. Pomegranate (Punica granatum)

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Pomegranate is one of the best health enhancing fruits in the world. The literal meaning of the word Pomegranate is an apple with many seeds.

The nutrition hunt in Pomegranate:

Pomegranate is literally our superman among all of these immune system boosting superhero fruits. It is a great source of Antioxidants like Punicalagins, Dietary fibre, Protein, Vitamin C, K, Folic acid and Potassium.

Most Important health benefits of Pomegranate:

The extremely powerful antioxidant activities of Pomegranate make it one of the best fruits to prevent chronic inflammation in your body. It may prevent you from heart disease, cancer, type-2 diabetes, Alzheimer’s disease and even obesity.

Daily intake of Pomegranate improves memory, exercise performance and blood pressure control. Various antiviral and antibacterial properties present in Pomegranate make it useful against common skin infections in your body.

How to hunt nutrition in Pomegranate?

Here are a few good pomegranate recipe ideas for our TNH readers:

  • Try this: Sprinkle pomegranate seeds into greek yogurt with ground flax seeds and drizzle with honey to taste.
  • Try this: Toss the pomegranate seeds into a green or fruit salad.

3. Mango (Mangifera indica)

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The Mango is an ancient fruit that can be dated as old as 4000 years that’s why in some parts of the world it’s also known as “the king of fruits.”

The nutrition hunt in Mango:

The king of fruits, Mango with its diverse nutrition profile is a great source of extremely potent antioxidants like Mangiferin, Dietary fiber, Vitamins C, A, E, K and B-complex. It also contains many Minerals like Copper, Potassium, Manganese, Magnesium, Phosphorus, Pantothenic acid, Calcium, Selenium and Iron.

Most important health benefits of Mango:

Mango with its super rich nutrition profile helps your body to boost immunity, anti-ageing effects, iron absorption, skin health, heart health, digestive health, eyesight, hair quality, growth and repair.

How to hunt nutrition in Mango?

Here are a few good mango recipe ideas for TNH readers:

  • Try smoothie: Blend 1 cup of orange juice, ½ cup of yogurt, 1 diced mango and 1 banana. Add 6 ice cubes.
  • Try Aam Panna, a raw mango drink.
  • Try Mango Lassi, a simple yogurt, mango and sugar to taste drink.

4. Apple (Malus domestica)

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Apples exist as the largest variety of a fruit on our planet, boasting even more than 8,000 varieties.

The nutrition hunt in Apple:

Apples are high in Dietary fiber, Vitamin C, Potassium and various potent antioxidants like Catechin.

Most important health benefits of Apple:

Winning hearts with its multiple health benefits, Apple also managed to gain huge popularity around the world via the Old English proverb, “an apple a day keeps a doctor away.” Let’s see, what health benefits make apple so popular.

High fiber content in Apple promotes gut health which ultimately leads to good weight loss results. Apple is also well known moderator of blood sugar and cholesterol levels to promote good heart health.

An apple a day is an amazing immune system booster fruit-eating hobby for your mornings. Various antioxidants present in Apple promote good brain health as well as protection against type-2 diabetes, heart disease and cancer too.

How to hunt nutrition in Apple?

Here are a few good apple recipe ideas for our TNH readers:

  • Try to taste an apple with green tea.
  • Smoothie: Try to make a smoothie with peanut butter, banana and apple.

5. Watermelon (Citrullus lanatus)

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Even though most of the fruits have maximum water content but the exceptionally refreshing Watermelons with their huge sizes are famous for their 92% water content. Watermelon is one among the sole foods to be classified as both a fruit and a vegetable.

The nutrition hunt in Watermelon:

Watermelon is the best dietary source of the amino acid Citrulline which gets transformed into essential amino acid named Arginine in your body. Arginine is good for sports performance and faster wound healing.

Watermelon is a good source of Vitamins C and B5 with important minerals such as Potassium, Copper and Vitamin A precursors like Lycopene and Beta carotene.

Most important health benefits of Watermelon:

Watermelon is a wonderful immune system booster fruit, you may gift yourself on the scorching hot days. It also helps to lower blood pressure, improved insulin sensitivity, and reduced muscle soreness after exercise.

How to hunt nutrition in Watermelon?

Here are a few good watermelon recipe ideas for our TNH readers:

  • Watermelon smoothie: Try watermelon cubes, banana, greek yogurt with strawberries.
  • Try this juice: A mix of watermelon, chilled water, lemon juice, honey to taste and ice cubes.
  • You may also try this juice: Use watermelon, cucumber and mint.

6. Papaya (Carica papaya)

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People think of the papaya plant as a tree. Actually, it is not a tree but a gigantic herb. Within less than 18 months, this amazing fruit bearing gigantic herb can grow from a small papaya seed into a 20 feet tall herb.

The nutrition hunt in Papaya:

Papaya is a healthy source of very potent antioxidants such as Lycopene and Papain, Dietary fiber, Vitamins (C, A, B9, B1, B3, B5, E and K) and Minerals such as Potassium, Calcium and Magnesium.

Most important health benefits of Papaya:

Papaya antioxidants may reduce oxidative stress caused by free radicals developed in the body and help to prevent by lowering your risk of several diseases such as pre-diabetes, mild hypothyroidism, liver disease, Alzheimer’s disease and cancer developed by long term damaging effects of free radicals.

Papaya, an excellent immune system booster may provide unique effects that other fruits may not be capable of. Papaya shows good effects on many organs of the body to make it look younger.

Papaya is very helpful in reducing chronic inflammations, bad cholesterol levels, wrinkles of damaged skin with over all ageing effects on body, ulcers and constipation with IBS symptoms.

How to hunt nutrition in Papaya?

Here are a few good papaya recipe ideas for our TNH readers:

  • Try Som Tam: A Thai vegan papaya fruit salad.
  • Try Singzu: A Manipuri papaya fruit salad.
  • Try this fruit salad: Mix papaya, jaggery and coconut to taste.
  • Try this easy & delicious fruit smoothie: Add papaya with strawberries and bananas.
  • Try to make a tropical papaya smoothie.

7. Kiwifruit (Actinidia deliciosa)

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Before introduction to New Zealand, Kiwifruit was usually known as ‘Chinese gooseberry’ due to its origin from China. New Zealanders renamed it into “kiwifruit” due to similarities in appearance with the native kiwi bird.

The nutrition hunt in Kiwi:

Kiwi bestows many essential nutrients such as vitamins C, K, E, folate and potassium. They also have a lot of antioxidants and are a good source of fibre.

Most important health benefits of Kiwi:

Kiwi is also well known for its overall immune booster effects due to high Vitamin C and antioxidant concentrations. Kiwi fruit is awesome to add to your breakfast to boost your kick starting energy.

This excellent immune system booster fruit is also popular to eat before going to bed for its sleep-promoting effects due to serotonin, a brain chemical that helps regulate your sleep cycle.

Kiwi may prove helpful as the cure for asthma symptoms in children, vision loss caused by macular degeneration, strokes or high blood pressure that deteriorates the heart health.

Kiwifruit may prove beneficial for athlete diet regimens. Kiwi aids digestion as it has good combination of rich fiber content and actinidin, a proteolytic enzyme that enhances the protein digestion.

How to hunt nutrition in Kiwifruit?

Here are a few good kiwi recipe ideas for our TNH readers:

  • Try a Pomegranate and Kiwi fruit salad.
  • Try this kiwifruit smoothie: Mix kiwis, bananas or fruits you love to taste with a few spinach leaves in a blender with ice and low-fat yoghurt or skim milk.

Conclusive remarks

The dosage of nutrition you take depends on factors like age, health status, health goals and what you’re trying to treat. Eating one to five different colour fruits a day is enough for most people to get the boost of expected nutrients and good immunity from the fruits.

Follow the instructions on supplements you take, and ask your doctor before starting a new supplement regimen to boost your immune system. They’ll be able to tell you how much it is safe and effective for you.

I hope this article proved beneficial and sufficed all the queries of TNH readers to boost their immune system. Please comment below if you need more info on fruits.

I wish all of our TNH readers got motivated enough to try and add healthy and delicious fruits to their diet today.

“May everyone be immune and healthy.”

Additional resources:

Smit Kumar

Health & Wellness Coach: Smit Kumar believes in the philosophy of successful nutrition hunting mindset for the healthy body, mind and spirit. https://thenutritionhunt.com

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