Updated: Mar 18
Feeding your body certain foods may help keep your immune system strong. If you're looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these powerful fruits which act as immune system boosters.
"An apple a day keeps the doctor away" isn't just an old wives' tale—apples actually can help prevent illnesses such as the common cold. This fruit contains phytochemical antioxidants, according to a study published in the Nutrition Journal. These antioxidants help boost immunity and reduce the risk of chronic diseases.
Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immune defence system.
Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection or the common cold than those who did not.
Beneficial compounds in pomegranate extract have been found in lab studies to inhibit the growth of harmful types of bacteria including E Coli O157: H7, Salmonella, Yersinia, Shigella, Listeria, Clostridium, Staphylococcus aureus, and other organisms. There's also evidence pomegranate compounds inhibit the growth of bacteria in the mouth that contribute to periodontal disease, plaque buildup, and gingivitis.
Pomegranate extracts have antiviral properties against the flu, herpes, and other viruses. In addition to fighting bad viruses and bacteria, there is evidence that pomegranate extracts promote the growth of beneficial gut flora that boosts the immune system including Bifidobacterium and Lactobacillus.
Watermelon is an immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Calories in watermelon aren't much at all. One 2-cup serving of watermelon has just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.
Another type of antioxidant, carotenoids is a class of pigments found naturally in a number of plants. When consumed, carotenoids are converted into vitamin A (a nutrient that helps regulate the immune system). Apricots boost your carotenoids
Another type of antioxidant, carotenoids is a class of pigments found naturally in a number of plants. When consumed, carotenoids are converted into vitamin A (a nutrient that helps regulate the immune system). Mangoes boost your carotenoids
7. Citrus Fruits
Most people turn 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. These are key to fighting infections.
Popular citrus fruits include Grapefruits, Oranges and Sweet Limes.
Papaya is another fruit loaded with vitamin C. You can find 224 per cent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.
Eating right is a great start and Fruut.in is devoted to delivering healthy and organic variety of fruits to your doorstep.