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Fruits That Support The Immune System:

What better time to talk about boosting your immune system than at a time when the world is battling with a pandemic?

The Covid-19 health crisis having taken its toll on several communities across the globe, there has been a considerably heightened interest in preventive measures to stay safe and also keep the immune system going strong. 

It is always good and recommended to eat healthy, but even more so now. Having a strong immune system is one of the best and most cost effective ways to keep the germs away and reduce the risk of infections and diseases. 

Lots of evidence abound that support the role of nutrition in boosting immunity and health. [1]

Studies have also shown that fruits (and vegetables) provide nutrients such as beta-carotene, vitamins (C, E, A), polyphenols, flavonoids, etc, which are able to boost the immune system’s functioning. 

Fruits also help in reducing oxidative stress, being rich in antioxidants. [2]

5 Fruits That Support Your Immune System: 

Keep your immune system strong by consuming these immune boosting fruits:

          1.) Lemons
Generally, foods high in vitamin C and other antioxidants could help to strengthen the functioning of immune system against germs which are responsible for the common cold and the flu.
A deficiency of vitamin C can lead to certain health problems including scurvy, impaired wound healing, easy bruising, etc. [3] A 58g serving of lemon can provide over 30mg of vitamin C, and with its high concentration of vitamin C, a potent antioxidant, lemon is great for the immune system.
Lemons also have antibacterial and antiviral properties to ward off infections.
Drinking a large glass of lemon water mixed with honey is a great way to kick off your day.

          2.) Kiwifruit
Kiwis are a great choice when it comes to fruits that boost the immune system. They’re extremely rich in nutrients like vitamins C & E, folic acid, vitamin K and Pottasium. Thanks to it’s high vitamin C content, just one kiwifruit is enough to satisfy your daily recommended intake of vitamin C! Kiwifruits also contain vitamin E, carotenoids, and polyphenols which together, fight off pathogens and protect against diseases. Studies have shown the effectiveness of kiwifruit in reducing the occurrence and severity of upper respiratory tract illnesses. [4]

           3.) Apples
Apples have been known to strengthen the immune system and reduce susceptibility to infections such as the common cold and the flu. They are a rich source of fibre, vitamin C, polyphenols and flavonoids (tannins) that may help reduce the risk of Rheumatoid arthritis, and also treat the associated symptoms. [5] Their high soluble fiber content may contribute to reducing inflammation, especially those associated with being overweight. If you’re looking to boost your immunity against infections, then don’t leave out this miraculous fruit in your diet!

           4.) Watermelon
Even though watermelons comprise mostly water (a whooping 92%!), they are still packed with lots of nutrients.
Their high water content makes them an excellent choice for staying hydrated. Watermelons are rich in vitamins A, C, and B6, antioxidants, lycopene, etc. The fact that they’re fat-free, and low in sodium is just an awesome bonus, making it a wonderful fruit for good cardiovascular health. Lycopene is a powerful antioxidant that is thought to have potent anti-inflammatory properties. Even watermelon seeds are equally highly nutritious, especially when sprouted and shelled. They are a rich source of magnesium, protein, vitamin B, and healthy fats. [6]

          5.) Grapefruit
Just like the lemon (and indeed other citrus fruits), grapefruits are an excellent source of vitamin C. They also contain vitamin A, iron, copper, zinc, etc. Vitamin A is beneficial in maintaining the intestinal immune health, good vision, as well as skin integrity. The bioavailability of vitamin A in the diet is a key factor in having a tolerant and highly functional immune system. [7] In addition, grapefruits are one of the lowest-calorie fruits (just about 52 calories in a half cup), which may help with appetite control. They are also great for staying hydrated, comprising about 88% water!
While choosing your grapefruit, you may consider opting for the red or pink varieties, because these are the ones rich in phytonutrients (bioflavonoids) which are well known for their immune-enhancing properties. Other immune boosting fruits include: Pears, Blueberries, Cranberries, Mangoes, Oranges, etc. Nutrition sure plays a significant role in maintaining a healthy immunity. Other things you can do include: getting adequate sleep, drinking lots of water, and engaging in moderate exercise.

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References:

1.) https://www.ncbi.nlm.nih.gov/books/NBK230970/
2.) https://www.mdpi.com/2072-6643/11/1/130
3.) https://www.msdmanuals.com/professional/nutritional-disorders/vitamin-deficiency-dependency-and-toxicity/vitamin-c-deficiency
4.) https://www.fda.gov.tw/upload/189/Content/2014012817144225758.pdf
5.) https://pubmed.ncbi.nlm.nih.gov/24528339/
6.) http://article.sciencepublishinggroup.com/html/10.11648.j.ijnfs.20160502.18.html
7.) https://www.researchgate.net/publication/327494044_Role_of_Vitamin_A_in_the_Immune_System