5 fruits to boost the immune system

5 fruits to boost the immune system


Your immune system is the most important tool you have in your fight against illness. Our body's immune system is like an army that defends us when bacteria or viruses invade. When the pathogen comes in contact with our cells, it triggers a response by releasing antibodies to attach to antigens on the pathogens and kill them. Add these five fruits to your regular grocery list so you can rest a little easier knowing that you're boosting it with powerful antioxidants:


Oranges are an incredibly healthy fruit. They're packed with nutrition, and they can help prevent common colds. Here's why: Oranges have over 100% of your daily recommended amount of vitamin C per orange. Vitamin C has been shown to diminish cortisol levels (which reduces stress), lower blood pressure, and promote collagen production. These are all things that will keep you healthier this time of year when the weather is colder outside than it is in the summer months and has various viruses floating around everywhere. In addition, oranges consist of flavonoids that can help boost your heart health. According to clinical studies in humans, daily intake of orange juice for four weeks can lead to reduced blood pressure. These effects may be attributed partly because the high potassium and antioxidants levels found in oranges reduce markers associated with hypertension (high blood pressure). Finally, oranges should be a regular part of everyone's diet because frequency helps retain their health benefits - so eat them every day if possible. 


Grapefruit is one of the best fruits to boost the immune system. Similar to oranges, grapefruits are a great source of vitamin C. They also have significant amounts of fibre and vitamin A, which supports your immune system as well as eyesight. Vitamin A has been shown to combat inflammation and various infectious diseases. Grapefruit is low in calories (half has just 52 on average), 88 per cent of water helps keep you hydrated while feeling full. Loaded with antioxidant properties, grapefruit is known to protect the cells from dangerous bacteria and viruses. 

The grapefruit also provides small amounts of B vitamins, zinc and iron, which all work together in the body to support immune system functions. Additionally, they help maintain the integrity of your skin acts as a protective barrier against infection. Research has shown that regularly eating grapefruit can lead to significant improvements in blood pressure and cholesterol levels. In one study, people who ate three grapefruits per day for six weeks experienced a 4% reduction of systolic blood pressure by the end of the trial period, as well as 5-6 per cent decreases in total LDL "bad" cholesterol level

However, be aware because it contains compounds that may interfere with the absorption of certain medications, especially statin-based ones, so check-up with a doctor before consuming these fruits or juices. 


Apples are a source of fibre and natural sugars, but the real benefit is consuming them with their peel. Apple skins contain quercetin which helps boost your immune system and reduce inflammation—and it's even more beneficial than just an apple alone. Fruits like apples are rich in soluble fibre that may be effective at preventing the flu. In addition, apples have been shown to lower inflammation and strengthen an individual's immune system, reducing a person's risk of obesity-related illnesses such as diabetes or heart disease.

Flavonoids can help mitigate heart disease by lowering blood pressure, reducing "bad" LDL oxidation and acting as antioxidants. Most of these are saturated in the peel making grapefruit a great fruit to include in your diet. Researchers compared the effects of eating an apple a day to taking statins. The study concluded that apples would be almost as effective at reducing death from heart disease as the drugs. 

Another benefit that makes it one of the best fruits to boost the immune system is its ability to promote good bacteria gut. The small intestine is unable to digest fibre during digestion; instead, it travels down the colon. Here, it can promote good bacteria growth and turn into other helpful compounds circulating back through your body. 

According to animal studies, apple juice may help prevent the decline of neurotransmitters that are involved in memory. In addition, these studies have shown a link between low levels of acetylcholine and Alzheimer's disease.


When it comes to immune-boosting fruits, blueberries are at the top of the list as they are a great snack to keep you healthy and feeling good during the winter months. They're low in calories and are packed with antihistamines that help reduce inflammation. They also minimize symptoms like runny noses or stuffy noses that can plague us at this time of year; they have antioxidants that boost our health and flavonoids, keeping us spry-feeling throughout these chilly times. 

Blueberries are known to be the antioxidant king. A 2016 research suggests that these berries contain a type of antioxidant called anthocyanin, which helps fight infections and help prevent them from occurring in the first place by strengthening your respiratory tract's defence mechanisms against foreign invaders. However, while blueberries have been proven to reduce risk factors associated with heart disease, it's essential to note that this doesn’t necessarily mean they can prevent hard endpoints like a heart attack.


Pears are often overlooked as a fruit with plenty to offer. Aside from containing fibre and potassium, they contain anti-inflammatory flavonoids in their peels, which is key for the immune system. A study consisting of 40 adults with metabolic syndrome found that eating 2 medium pears each day for 12 weeks improved their heart disease risk factors, such as blood pressure and waist circumference. They help us fight heart disease risk factors like high blood pressure and waist circumference. For example, one study in 40 adults found that eating two medium pears each day for 12 weeks lowered these symptoms, all without any known side effects or diet restrictions.


Many non-fruit foods work amazingly in boosting your immune system as well. However, make sure not to depend upon food only to improve your immune defence; try to get good nine hours of sleep, drink plenty of water, and wash your hands frequently to opt for a proactive approach towards the illnesses during this season.