The Best Fruits and Vegetables for Your Immunity

Oct 25 , 2022

Rahul Shrivastava

The Best Fruits and Vegetables for Your Immunity

People are insanely searching for options to increase their immunity through various medicines, diets, exercises, and so on. Eating a bunch of superfoods won’t keep you healthy. But eating the right food helps you stay lean and boosts your immune system like the best fruits and vegetables.

The immunity system is the defence mechanism of our body. When a foreign body or germs enters your body, your body activates its immune system to kill that foreign body or germs. White blood cells (WBC) are essential to the immune system.

An immune-boosting food includes a combination of vitamins, minerals, proteins, antioxidants, and other compounds which boosts your immunity. Here are some foods to enhance immunity –

  1. Citrus fruits: - Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. Popular citrus fruits include:
  • Grapefruit
  • Oranges
  • Clementines
  • Tangerines
  • Lemons
  • Limes
  1. Red Bell peppers: - If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C as Florida oranges. They’re also a rich source of beta-carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy. 
  2. Broccoli: - Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research has shown that steaming is the best way to keep more nutrients in the food.
  3. Garlic: - Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections. Garlic may also slow down the hardening of the arteries, and there’s weak evidence that it helps lower blood pressure. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
  4. Spinach: - Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient.
  5. Papaya: - Papaya is another fruit loaded with vitamin C. You can find double the daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
  6. Celery: - Due to its numerous uses, celery is one of the most common vegetables. Delicious when fresh, in soups or salads, or when slathered in peanut butter! Every kitchen needs celery, however oddly enough, it's one of the most frequently bought produce items! The majority of individuals are afraid to plant celery in their gardens.