How do fruits help build immunity?
Fruits are rich in essential vitamins, minerals, antioxidants, and fibre, contributing significantly to building and strengthening immunity. “The primary way fruits help with immunity is by providing key nutrients like Vitamin C, Vitamin A, folate, and phytonutrients that support white blood cell production, reduce inflammation, and protect cells from oxidative damage,” explains dietitian Garima Goyal. A study published in Food Science & Nutrition states that Vitamin C found in citrus fruits helps the immune system. It makes it more adaptative and also helps to fight against infections. Also, it is best to eat seasonal fruits when building immunity. Therefore, eating winter fruits to boost immunity and gut health can be beneficial.
1. Orange
Oranges are one of the best winter fruits to boost immunity. They are one of the richest sources of vitamin C, a potent antioxidant that enhances white blood cell function and protects against oxidative stress. Vitamin C also supports the integrity of the skin, a primary defence barrier. Regular intake of citrus fruits like oranges has been linked to a lower incidence of infections such as colds and flu. A study published in the journal Frontiers in Immunology states that orange juice also reduces inflammation. Eating one medium-sized orange daily, which has approximately 70 mg of vitamin C, is sufficient to meet most adults’ daily requirements.
2. Kiwi
Kiwis are loaded with vitamin C and other antioxidants, including vitamin E and polyphenols. These make it one of the essential fruits to boost immunity. A study published in Food and Agricultural Immunology found that eating kiwi improves T-cell and natural killer (NK) cell activity, which are critical for fighting infections. A single kiwi provides more than 80 percent of the daily recommended vitamin C intake. Eating 1–2 kiwis daily is ideal for maximising its immune-boosting benefits.
3. Pomegranate
One of the most promising winter fruits to boost immunity is pomegranate. It is packed with polyphenols, particularly punicalagins, which exhibit strong anti-inflammatory and antimicrobial properties. These compounds help reduce the risk of infections and support gut microbiota balance, a key factor in immunity. A study published in Evidence-Based Complementary and Alternative Medicine states that pomegranate and its extracts can help fight against a wide range of bacterial and viral pathogens. Consuming half a pomegranate daily provides ample antioxidants and fibre to strengthen immunity.
4. Guava
There are many benefits of guavas. It is one of the best winter fruits to boost immunity. These contain a high concentration of vitamin C—nearly four times that of oranges—and are also rich in zinc, lycopene, and dietary fibre. Guava contains vitamin C which supports antibody production and zinc which is essential for immune cell function. Eating one medium guava daily can provide over 200 mg of vitamin C, promoting better immune health and respiratory system protection.
5. Apple
Apple is a source of quercetin, a flavonoid with antiviral and anti-inflammatory properties. A study published in the journal Pharmacological Research states that quercetin helps reduce the severity of respiratory infections. The pectin in apples also supports gut health, further enhancing immune response. Eating one apple daily with its skin ensures a steady supply of antioxidants and soluble fibre.
6. Grapes
Rich in resveratrol and vitamin C, grapes are one of the best winter fruits to boost immunity. They are known for their anti-inflammatory and antimicrobial properties, states this study, These compounds strengthen immune cells and reduce oxidative damage caused by pathogens. A cup of grapes daily provides a convenient and tasty way to support immunity.
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