There is no denying the fact that you become what you eat. Over the years, it has been observed that a well-balanced diet featuring the goodness of nutritious food items serves as the best defense against common diseases and conditions, including obesity, heart disease, and diabetes.
Regularly consuming a rich variety of foods rich in minerals and vitamins, like citrus fruits, can help boost your immune system. If you are looking for ways to prevent the common cold, flu, and other infections, you can order fresh fruits online from Swiggy Instamart. Let us find out about the best fruits to consume to improve your immunity.
Which Fruits to Eat to Boost Immunity?
The immunity system serves as the defense of the body against foreign elements. As a foreign germ enters the body, the body’s immune system gets activated to fight the germs or disease. In this aspect, the WBCs or White Blood Cells play a vital role in regulating the functioning of the immunity system.
An immunity-boosting food, like fresh fruits, usually features a combination of essential nutrients, vitamins, minerals, and antioxidants that boost your immunity. Here are some essential fruits that you should incorporate into your day-to-day diet:
- Citrus Fruits
As soon as we catch a cold, we usually turn to vitamin C. This is because it helps in boosting the immune system. Vitamin C is thought to boost the production of WBCs or White Blood Cells, which are crucial in fighting infections.
Most citrus fruits are rich in vitamin C. With a wide variety of fruits to choose from, it is easier to squeeze the benefits of this fruit into every meal. Some of the popular options are:
- Grapefruit
- Oranges
- Tangerines
- Limes
- Lemons
As your body does not produce or store vitamin C, fruits offer the needed dose of vitamin C for optimal health and well-being. The recommended dosage for adults is:
- 75 mg for women
- 90 mg for men
- Berries
With a wide variety to choose from, you cannot go wrong with adding these delightful, nutrient-packed sweet treats to your daily diet. From blackberries to local blueberries, to even imported acai or goji, these tiny treats are enriched with the goodness of essential vitamins and minerals to offer you the boost you need.
You can enjoy them in a smoothie or in the form of yoghurt to imbibe its benefits.
- Apples
Apples are rich in pectin, a subtle fibre that supports immunity and digestion. Apples also feature an immune modulatory effect. These tasty delights are also rich in protective polyphenols. Studies indicate that including apples in your daily diet can minimise the risk of certain cancers and type-2 diabetes.
- Avocado
Avocado is renowned for its rich nutrient profile. It is believed that only half an avocado can be counted as 1 portion of having 5-a-day. Avocado is an excellent source of vitamin E and monounsaturated fat. Moreover, it is also a great source of folate – immensely beneficial for your heart and immunity system. Avocado supplies ample soluble fibre in comparison to other fruits.
- Bananas
Bananas are rich in pectin. This form of soluble fibre helps in promoting a feeling of fullness, reducing bloating, and delivering a soothing effect on the gut.
In addition to pectin, bananas are also rich in resistant starch, a form of fibre that contains prebiotic properties. It helps in fuellign the healthy bacteria in the gut to increase in the overall number.
- Blackberries
The rich colour of this fruit is due to the presence of the compound known as anthocyanin pigments. This compound is also responsible for a wide range of protective properties of the fruit. While the fruit is low in calories, it is abundantly rich in vitamin C, fibre, and folate in comparison to other similar berries.
- Blackcurrants
This fruit resembles a tart in taste. Still, blackcurrants are one of the healthiest berries that are rich in a wide range of nutrients and vitamins. Blackcurrant is known to possess around 30 percent more vitamin C and 40 percent more polyphenols in comparison to blueberries.
Several studies have observed that they are quite beneficial to maintaining blood pressure and preventing other cardiovascular illnesses.
- Cherries
It is a rich source of anthocyanins. Therefore, cherries deliver anti-inflammatory effects. Studies also reveal that these plant compounds might be beneficial in inflammatory conditions, including arthritis.
- Cranberries
The juice of these little red berries is best known for managing UTI (Urinary Tract Infection). Cranberries also contain pro-anthocyanidin compounds, featuring natural antibacterial properties. This, in turn, boosts the immunity system.
- Grapefruits
Consuming citrus fruits regularly helps in improving heart health. It is because a diet rich in citrus flavonoids – the plant compounds, responsible for minimising the risk of developing heart conditions. Moreover, citrus fruits also help in boosting immunity.
Conclusion
There are several variants of fruits to try out. Whether you love apples or bananas, each fruit has its own set of health benefits. The best part is that you can boost your immunity by incorporating these fruits in your daily diet.
You can buy fresh fruits online from Swiggy Instamart to imbibe the overall health benefits. Swiggy Instamart boasts a rich collection of healthy, fresh fruits to choose from. You can order fruits online and get them delivered to your doorstep in no time. You will be surprised to witness the freshness of fruits as you consume them for your overall wellness.
