Diet & Nutrition 5 MIN READ 93 VIEWS December 4, 2021

Best Must-Have Fruits For Immunity Boost

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Fruits For Immunity Boost
Best Immunity Fruits

Did you know that fruits play a vital role in helping us build our immunity against cold, cough, and fever? People who regularly consume high immunity fruits have been found to fall sick less frequently than those with minimum fruit in their diet. This is because fruits are loaded with vitamins, especially Vitamin C, which helps build immunity against infections due to their antioxidant properties. This is why many trust fruits for immunity boost, especially when suffering from cough, cold, fever, or any other infection.

Best Immunity Fruits  

If you too want your diet to include some fruits to increase immunity, here is a list of some of the best high immunity fruits you must be aware of – 

1. Apples

Apples are a great source of natural sugars and fibres. The apple’s skin contains quercetin, a flavonoid that helps reduce inflammation and boost your immune system. Make sure to eat it daily with its skin intact. It can be trusted as the best fruit for immunity.

2. Oranges

Oranges are packed with Vitamin C and are associated with their contribution to a robust immune system. According to the studies, oranges optimise your collagen levels, repair your cells, lower your stress levels, and stabilise your blood pressure. 

The benefits offered by oranges are enormous. The advantages like fighting against flu or cold are only visible if the fruits are taken frequently and therefore oranges should be made a part of our daily diet. This is one of many magical fruits for immunity boost.

3. Pears

Its skin consists of anti-inflammatory flavonoids, so ensure that you have pears with their peels to enrich your nutritional intake. Pears contain Vitamin C besides potassium and abundant dietary fibre. These immunity fruits provide a substantial barrier against infections.

4. Blueberries

Blueberries are delicious to eat and low in calories. These are tiny little fruits that help to enhance your immunity levels. They too contain flavonoids, helping reduce the damage to the cells and enhancing immunity. 

Blueberries also contain Vitamin A, C, manganese, potassium, and fibres. They are the powerhouse of nourishment and can be called the ideal fruits for immunity boost.

5. Kiwis

Kiwis contain a large quantity of Vitamin C. 1 cup of kiwi has approximately 273% of the total amount of daily recommended intake of Vitamin C. This multi-useful fruit provides a gust of Vitamin C or immunity-enhancing vitamin with every munch. 

It also has bountiful antioxidants. This is the fruit you just can’t ignore in your diet. As Kiwis have an immense burst of Vitamin C, they are considered to be high immunity fruits.

6. Papaya 

This immunity-enhancing fruit is abundant in Vitamin A, C, K, E, B5, B3, B1, and potassium. It helps treat cancer, is anti-inflammatory, promotes skin health and has profuse antioxidants. The leaves of Papaya extract are used to treat patients suffering from dengue by increasing the platelet count. This is what makes it the best fruit for immunity as well.

7. Cantaloupe

Cantaloupe is a refreshing and energising fruit. It contains numerous minerals, vitamins, and antioxidants. It has a considerable amount of Vitamin C that aids in the acceleration of collagen and boosts immunity.

It has numerous antioxidants like zeaxanthin, beta carotene, choline, selenium, and lutein. This magical fruit helps prevent age-related macular degeneration, protects those with asthma, stabilises blood pressure, and may help prevent cancer. Doesn’t it sound like a magic fruit? With several advantages, you won’t be wrong in calling it the best fruit for immunity.

8. Grapefruit

It is similar to oranges in its benefits. Like other citrus fruits, grapefruit is the best fruit for immunity, as it has a high content of Vitamin C, A, and fibres. It helps to amplify immunity. Grapefruit consists of three-fourth of water and helps to keep you feeling full without consuming high calories. 

If the daily intake of oranges is making your diet boring, you can switch to grapefruit without thinking twice.

9. Mangoes

The king of fruit is enjoyed by all because of its delectable taste. It is packed with Vitamin A, C, and is also a good source of fibre. Mangoes help to promote eye and skin health. They are an excellent contributor to the body’s high level of immunity and have anti-inflammatory properties that assist in fighting chronic diseases. 

10. Strawberries

Strawberries are loaded with antioxidants and Vitamin C. These together help to up the immunity levels. Strawberries help to fight free radicals, macular degeneration, diabetes, and cardiovascular disease. These high immunity fruits, when consumed in the ripe form, can be used as desserts.

11. Pomegranate

Pomegranate is loaded with anti-inflammatory agents that help to attack osteoarthritis and rheumatoid arthritis. As it has a high content of Vitamin C, it helps to develop antibodies and fight infection. It also helps to regulate blood pressure. With abundant Vitamin C in its composition, pomegranate is undoubtedly the best fruit for immunity.

12. Bananas

Bananas are rich in Vitamin B6, Vitamin C, Fiber and antioxidants which helps the immune system to operate at its optimum level.

13. Guavas

Guavas are packed with Vitamin C. A guava acts as an antioxidant and helps safeguard against sickness and infections. In addition to Vitamin C, a guava also consists of fibres that aid in the digestion process and ease constipation. According to studies, a guava’s leaf helps to get rid of menstrual cramps.

14. Lychee

Everyone relishes this fruit, especially during the onset of hot, dry summers. It is packed with healthy antioxidants, minerals, and vitamins. Lychee is high in Vitamin C and thus helps to build and strengthen the immune system. It also consists of Potassium, copper and healthy plant compounds that promote heart health

15. Custard Apple

This fruit is rich in minerals, antioxidants, vitamins, and fibres. This fruit helps to strengthen the immune system and thus keeps colds and viruses at bay. It also has anti-inflammatory properties. 

It is observed that having this delicious fruit daily helps to develop resistance against infections. In addition to protection against diseases, it aids digestion, improves your vision, reduces joint pain, and increases haemoglobin. 

16. Chiku

This fruit has nourishing and nutritional properties. The fruit is rich in potassium, calcium, folates, magnesium, iron, etc. It has strong properties that may help prevent cancer. It is packed with Vitamin A, B, and C that helps to strengthen your immunity. It is the storehouse of nutrition that keeps all the diseases at bay, especially during winters.


Fruits are the storehouse of vitamins, fibres, minerals, and antioxidants. There are diverse types of fruits for an immunity boost. Every fruit contains Vitamin C, which stimulates the activity of  white blood cells that help to ward off infections. Eating right and adding fruits to increase immunity to the diet are healthy habits that should be developed early in life.

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