Every time an intruder like virus or bacteria invades the body, our immune system gets alerted instantly and starts fighting back. Without this defense mechanism, the body becomes an easy target for these deadly microbes. Even during the ongoing COVID-19 pandemic, it is known that our immunity plays a central role in determining the severity and criticality of the issue.
Fortunately, we can now work towards building a better "warforce" by eating certain fruits that increase immunity power. These tasty, natural foods are laden with vitamins and minerals that strengthen our body from within and make it less susceptible to diseases.
Let us look into the top benefits of each of these immune-boosting fruits:
The old adage "An Apple a day keeps the doctor away" is not an exaggerated statement about the fruit. Apple is a rich source of dietary fibre that can improve digestion and enhance your metabolic rate. The peel of this juicy fruit contains a flavonoid called Quercetin, which is a powerful antioxidant and anti-inflammatory agent that plays a key role in boosting immunity. So next time, remember not to discard the peel to not lose out on this benefit!
One of the best fruits for increasing immunity is an Orange. This bright, tangy fruit is loaded with Vitamin C, which is regarded as a wonderful immune booster. Also called Ascorbic acid, Vitamin C supports the cellular immunity and enhances the immune response in the body. It is also an essential nutrient that supports the production of antibodies required to defend the system from foreign bodies. Instead of popping in your C-Vitamin pills, eat a fresh orange to get about 100% of daily recommended value of this nutrient.
Grapes are superfoods when it comes to increasing your immune power. These juicy, sweet and sour fruits contain 1600 phytonutrients which help in keeping our cells healthy and prevent their damage from oxidative stress. Many studies also show that grapes contain a compound called Resveratrol, which is a natural phenolic compound that is known to strengthen the immune system. The high amounts of water present in these fruits keep the body nourished and better prepared to fight the microbial attacks.
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Another best fruit that helps in fighting infections is a Pear. This high-antioxidant fruit plays a key role in warding off several diseases, including common colds and even Cancers. The phytonutrients present in this fruit is known to lower inflammation in the body that can damage healthy cells and weaken the immune system. The darker the skin of your pear, the higher is the amount of phytonutrients you get to consume. Also, pears are extremely low in calories, so you can enjoy them guilt-free!
Grapefruits are excellent immune-boosting fruits. They are abundant in Vitamin C, a nutrient that is key to strengthening our immune system. Grapefruits also contain many flavonoids, which are powerful antioxidants that protect our cells from damage due to free radicals. These bright red fruits also contain a compound called Naringin that is known to enhance the immune response of the cells. That's not all! The antimicrobial properties of this fruit can fight infection-causing microbes like viruses, bacteria and even certain types of fungi.
Blueberries may be tiny, but their benefits to our immune system are mighty! These delicious fruits are loaded with vitamins like C, A and minerals like Manganese, potassium and dietary fiber that are essential for maintaining a healthy body. The list doesn't end here! Blueberries contain high amounts of flavonoids that fight cell-damaging free radicals and also antihistamines that minimize the symptoms of runny rose, itchy eyes and throat during cold and cough. You can enjoy them as a snack or in your smoothie!
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There are many reasons why Papaya is hailed as a superfood by doctors. This tropical fruit is loaded with key nutrients like vitamins and minerals which can support your natural immune system. Additionally, Papaya also contains many antioxidants, among which Lycopene plays a key role in enhancing your immune function. The compound protects healthy cells from free radical damage and also reduce inflammation that is a root cause for many diseases.
Watermelon is not just your average summer fruit! It is also an excellent immunity booster that offers many nutrients like potassium, Vitamin A, Vitamin C, Vitamin B6 etc. Watermelon is also a rich source of a compound called Glutathione, which is regarded as a "master anti-oxidant". This powerful agent offers high protection from free radicals that damage your cells and strengthen the immune system at the same time. Also, watermelon is a low-calorie food that contains 80% of water content that hydrates your body, while the other nutrients help you stay healthy!
Mulberries are one of the most powerful immune-boosting fruits known to us! These bubble-like fruits are packed with nature's goodness to protect your body from diseases. Mulberries contain many nutrients like Riboflavin which helps in a better supply of oxygen to your cells and fight scavenging free radicals as well. The dietary fiber present in these fruits can improve metabolism and also aid in faster absorption of nutrients by the body, a process which is important to strengthen our immunity. So make sure you grab these juicy treats while the season lasts!
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Guava is one of the high immunity fruits, which offer plenty of benefits to the body. It is a rich source of Vitamin C, which helps in lowering the chances of seasonal infections like cold, cough, flu etc. Red guavas, in particular are known to offer higher benefits for our immune system due to the presence of more flavonoids, polyphenols and carotenoids than the other varieties. These compounds work in a number of ways to fight foreign bodies and activate the natural immune response quickly. Time to sink your teeth into these tropical goodies!
With newer viruses and diseases breaking out every now and then, it is always wise to prepare the body to face for future challenges. One way to do that is by incorporating these healthy fruits that increase immunity power in your daily diet. Also, shifting to a healthy and active lifestyle also plays a key role in our fight with these invisible demons!