Here are the top 10 fruits that boost immunity in 2020 - 24 Mantra Organic

Consuming fruits in healthy amounts can help strengthen your immune system and adds to other health benefits.

When purchasing fruits from the market, be sure that you always prefer organically prepared food.

If you seek ways to prevent colds, flu, or any other infections without medical supplements, you must include fruits in your daily meal plan.

Most fruits are low in fat, sodium, as well as calories, with none having cholesterol. Fruits are rich sources of many vital nutrients that are under-consumed, such as potassium, vitamin C, dietary fibre, and folate.

List of top 10 fruits that boost immunity 

Go through this list that includes the top ten fruits that boost immunity, which is of paramount importance in the wake of the pandemic, and also impart other health benefits if consumed regularly.

1. Blueberries

Blueberries are one of the best fruits that boost immunity, containing a type of flavonoid called anthocyanin, which exhibits antioxidant properties and can help boost the immune system.

A 2016 study concluded that flavonoids play a pivotal role in the immune defence system of the respiratory tract of a person.

One cup of blueberries contains about 4 grams of fibre and merely 15 grams of carbohydrates. You also get 24 per cent of your routine recommended vitamin C and about 36 per cent of the approved dose of vitamin K.

Researchers also deduced that people who consumed foods rich in flavonoids were less likely to pick up an upper respiratory tract infection, or the common cold, compared to those who did not.

2. Citrus fruits

Most people immediately turn to vitamin C after catching a cold. Such behaviour is observed because it helps strengthen your immune system.

Vitamin C increases the production of white blood cells, which are the frontline of defence against fighting infections.

Almost all citrus fruits are rich sources of vitamin C. Some popular citrus fruits include –

1. grapefruit
2. clementines
3. tangerines
4. oranges
5. limes
6. lemons

3. Papaya

Papaya is yet another fruit that boosts immunity and comes loaded with vitamin C. You can get almost double the daily prescribed amount of vitamin C in a single medium fruit.

Papayas contain a digestive enzyme called papain that harbours anti-inflammatory effects. Papayas also have substantial amounts of potassium, magnesium, and folate, all of which improve your overall well-being.

4. Kiwi

Like papayas and other fruits that boost immunity, kiwis come naturally packed with a plethora of essential nutrients, such as folate, vitamin K, potassium, and vitamin C.

Vitamin C boosts the production of white blood cells to fight infection, while various other nutrients found in kiwi ensure the healthy functioning of the rest of your body.

5. Pineapple

Pineapple is rich in vitamin C and manganese. It contains an enzyme called bromelain.

Bromelain helps the body to absorb antibiotics, control diarrhoea, and even fight diabetes, heart disease, as well as cancer, corresponding to a study conducted by Biotechnology Research International.

You can incorporate pineapple into your diet by eating it as a snack or including it in your smoothies. You can also put some pineapple in your oatmeal or chop it up into some salsa.

6. Watermelon

When it comes to fruits that boost immunity, watermelons help you stay hydrated, boasting many other health benefits such as lowering blood pressure, regulating the immune system, and helping with muscle soreness.

Watermelon contains a plethora of nutrients such as vitamin C, copper, potassium, vitamin A, as well as vitamin B5.

Watermelon also contains a significant level of citrulline that you can find in the white part of the watermelon rind.

Citrulline turns into the amino acid arginine inside the body, which helps in the healthy functioning of your internal organs, which include your lungs and reproductive system.

7. Apples

Apples are cheap, readily obtainable, sweet, and healthy. Not only do they boost immunity, but reduce your weight, which can help prevent several diseases linked to obesity.

A study concluded that subjects who ate apple slices before a meal consumed an average of 200 fewer calories during their main-course meal.

Apple peels and flesh contain polyphenols, which is an antioxidant that can help reduce the risk of strokes and heart disease by significantly boosting immunity.

8. Grapefruit

Grapefruits are packed with nutrients, as just half of a grapefruit contains about 64 per cent of your daily recommended vitamin C and small sums of protein, manganese, vitamin A, folate, thiamine, and magnesium.

You must practice the daily consumption of organic foods as they adhere to international standards of healthy meals. Organic farming safeguards the environment because of its eco-friendly cultivation practices.

Grapefruit contains an enormous variety of antioxidants. One of these is lycopene, which reduces the risk of cancer in several studies. Grapefruit contains flavones which exhibit anti-inflammatory properties.

9. Avocado

According to a study, an avocado contains substantial amounts of vitamin E, iron, and potassium and is high in monounsaturated fat that helps lower your cholesterol and promotes a healthy immune system.

The potassium in avocados regulates blood pressure and fights fatigue, and they are also rich in omega-3 fatty acids, which reduce the risk of heart disease.

Other nutrients include vitamins B6, C, and D, which are required by your immune system to keep you healthy. Some types of fat in avocados can help protect against certain types of cancers.

10. Pomegranate

As per the BBC Good Food, pomegranates comprise about three times the amount of antioxidants you will receive in either green tea or red wine.

Studies have also indicated that pomegranates can fight inflammation and lower blood pressure as well as the risk of heart disease.

Pomegranates contain two unique compounds that include punicalagin and punicic acid. Because of these compounds, pomegranates have been linked to a greater success rate in fighting some classes of cancers.

Final Words

While fruits that boost immunity provide copious benefits from their daily consumption, they are especially beneficial if you wish to stay as safe as possible during the pandemic.

Consider purchasing organic food for regular consumption as it can protect your children and family from cancer-inducing pesticides. Buying organic food can also help farmers eliminate middle-men and achieve sustainable livelihoods.

Include the fruits mentioned above in your everyday diet before or after meals, and you will not have to worry about catching viral, flu, or some other communicable diseases.

Try 24 Mantra Organic’s range of products and savour the taste of organic goodness.