Diet & Nutrition 4 MIN READ 164 VIEWS November 23, 2021

5 Citrus Fruits for Immunity You Must Add to Your Diet

Written By Garima Bahal
Medically Reviewed By Dr. Aarti Nehra

Citrus fruits for immunity
Citrus Fruits Benefits
How Do Citrus Fruits Boost the Immune System
List of Citrus Fruits for Immunity
Citrus Fruits for Immunity in Your Regular Diet
Conclusion

Vitamin C is an important nutrient that helps in several cellular functions and accords support to the body’s immune system. The antioxidant properties of Vitamin C help in fighting free radicals, inhibiting inflammation, and boosting immunity. It also helps in strengthening the bones, formation of blood vessels, and maintaining skin health while boosting the immune system. Citrus fruits for immunity like oranges, lemon, grapes, and limes are a rich source of Vitamin C. Owing to the abundant presence of this vitamin, consuming citrus fruits for immune system is greatly recommended.

Citrus Fruits Benefits

Various fruits like lemons, limes, different varieties of oranges and grapes belong to the citrus fruits for immune system. They are generally pulpy and made of slightly thick skins. Even the peels of some of the citrus fruits immune system have great health benefits. Phytonutrients like carotenoids as well as polyphenols (flavonoids) are found in abundance in citrus fruits for immunity. These phytonutrients have antioxidant properties that help fight free radicals and boost the immune system. 

The citrus fruits benefits are varied and one of the main benefits is that citrus fruits boost immune system. Read below to know the benefits of citrus fruits for immunity

How Do Citrus Fruits Boost the Immune System?

Vitamin C is found in citrus fruits for the immune system, a nutrient that mainly contributes to the strength of the immune system. Vitamin C enhances the production of white blood cells that are necessary to fight infections. The ability to improve immunity makes citrus fruits a good remedy for a severe cold.

Citrus fruits boost immune system also because of the presence of Vitamin A. This vitamin enhances mucosal immunity and helps in production of white blood cells.  Vitamin A also boosts the response and functions of the immune system to ward off respiratory tract infections and inflammation.

List of Citrus Fruits for Immunity

Fruits are one of the most powerful tools to boost the immune system and oftentimes they are neglected and do not form a part of our regular diet. Making fruits a regular addition to your diet will do wonders to your general health vis a vis boosting the immune system.

Citrus fruits are the best if included regularly in your diet. The minerals and vitamins present in citrus fruits boost immune system to enhance the ability to fight against infections and keep you healthy consistently.

The 5 best fruits from the list of citrus fruits for immunity are given below:

1. Oranges 

You can derive more than 100% of the daily requirement of  Vitamin C and nutrients required to boost your immune system from oranges. Vitamin C has various other advantages besides boosting the immune system. They help in the production of collagen, deplete the level of the stress hormone i.e Cortisol, prevent the damage of cells, and help in controlling blood pressure levels. Make oranges, the citrus fruit for immune system, a part of your regular diet to bask in good health.

2. Grapefruit 

Grapefruit is a storehouse of Vitamin C along with a sufficient amount of Vitamin A and fibre. Grapes are low in calories as the major content, almost 88% of it, is water. Consumption of grapes will help you feel hydrated and full for a long time. The immunity boost can be derived from the Vitamin C content that helps build white blood cells to fight against infections.

Note: Grapefruit can interact with certain medications (anti-hypertensives, anti-anxiety, cholesterol reducing medicines)

3. Blueberries 

Blueberries are a good source of antihistamines that lower inflammation and help boost the immune system. They have flavonoids that enhance the immunity of the body with their antioxidant properties. Blueberries boost overall health, making you stay active during the winter season.

4. Apples

Apples are a rich source of natural sugars and fibres and this is a well-known fact. But what is not highlighted is that the peel of the apple contains quercetin, a plant pigment flavonoid that helps in reducing inflammation and boosting immunity. So, the next time you feel like having an apple, eat it with the peel to gain the maximum benefit.

5. Pears 

Pears are a great source of Vitamin C along with fibre and potassium. The peel of the pears contains flavonoids with anti-inflammatory properties. So, make sure to eat the peel of the pears to give yourself the immunity boost.

Citrus Fruits for Immunity in Your Regular Diet

Citrus fruits benefits are immense owing to the vitamins and minerals found in abundance that help boost the immune system while keeping the general health intact. Having understood that citrus fruits boost immune system, let us see how we can include citrus fruits for immune system in our daily diet to derive optimum benefit.

  • Make a fresh fruit salad along with any of the citrus fruits. It could be oranges and grapes, pears and apples, blueberries and apples, etc.
  • Garnish the oatmeal with fruit topping.
  • Have a citrus fruit fresh juice along with your daily breakfast.
  • If guacamole is a part of your breakfast, you can add a dash of lemon to it.
  • Sprinkle lime juice on vegetable salads, sprouts, lobsters, or salmon.

Conclusion

Unfortunately, fruits are a forgotten part of our daily diet. Most of us are inclined to look for immunity boosters in every natural source except fruit. Citrus fruits for immunity can be beneficial only when added to your diet regularly. Consistent consumption of citrus fruits can escalate general health to keep you energetic and active. Fruits are an excellent tool to keep your immunity strong throughout. 

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