Fruits & Vegetables That Can Help Boost Your Immune System

The food you eat determines your body’s capacity to prevent disease. Your immune system helps your body defend against bacteria and viruses, which causes inflammation in the body, resulting in infection and illness. Indeed, a healthy body always starts with a healthy immune system.

As you all know, fruit and vegetables have intrinsic properties that nourish, heal, and boost your immune system. They also support a healthy digestive system. However, some fruits and vegetables are more immune-supportive than others.

Read on to know about the fruits and vegetables that can help boost your immune system to a huge degree:

Leafy greens

Leafy greens have a high level of nutrients combined with many potent, immune-enhancing phytochemicals that result in health protection. There’s also a reason why leafy greens are very popular! They are excellent sources of iron, fiber, folate, calcium, and vitamins K and C. They have also been shown to play a vital role in regulating your immune system by providing essential chemical symbols that boost immune cells in the gut to work properly. Make sure to add leafy greens to your health investment plan.


Berries carry immune-boosting benefits due to their polyphenol content, a type of antioxidant that gives blackberries, blueberries, cranberries, and strawberries their vibrant color. Rich in vitamin A, vitamin C, and polyphenols, berries can promote healthy immune function.


Citrus such as grapefruit, oranges, mandarins, and lemons are excellent vitamin C sources that aid in maintaining your body’s defense against infections. It also encourages your body’s immune system to produce white blood cells, which are critical in fighting infections. Contrary to popular belief, the vitamin C in citrus can’t give you the insurance to prevent colds. However, it may help shorten the length and severity of a cold. You can try to include the zest of citrus in salads to make them extra delicious.

Ginger and Turmeric

Ginger and turmeric are immune-boosting herbs. Studies show that ginger has anti-inflammatory and antimicrobial properties. It has a potent antioxidant that helps combat cellular damage and gas up immune function.

On the other hand, turmeric’s active ingredient curcumin has a list of health properties. Curcumin is antioxidant, anti-bacterial, anti-inflammatory, detoxifying, and it works wonders for your digestive health. Turmeric has also been linked to cancer prevention and management of inflammatory conditions, including inflammatory bowel disease, eczema, and asthma. It is a nutritional powerhouse rich in zinc, B group vitamins, manganese, and iron.


The brassica family of vegetables includes kale, cauliflower, broccoli, cabbage, Brussels sprouts, and turnips. Brassicas are rich sources of various detoxifying and potent immune-boosting, protective phytochemicals and are also great sources of bioflavonoids and vitamin C. They also prevent oxidative stress, stimulate the immune system, induce detoxification enzymes, and decrease the risk of cancers. Brassicas are indeed worth your daily health investment.


Papaya contains vitamin C and beta-carotene, which are both needed for the healthy function of the immune system. Papaya is definitely a healthy fruit choice in preventing illnesses like colds, flu, and recurrent ear infections. The enzyme papain is anti-inflammatory and helps in reducing mucous production. Some studies have also shown that the lycopene in the fruit may help slow down cancer progression and reduces cancer risk.


All mushrooms, but especially turkey tail, shiitake, and reishi, are amazing immune boosters. Studies in herbal medicine have proven their immune-enhancing action. They have all been shown to gas up immune-balancing effects and antioxidants that fight free radicals in the body. They are also very nutritious and are rich sources of potassium, a nutrient that lessens the blood vessel tension, potentially aiding in lower blood pressure. Mushrooms also stimulate macrophages in your immune system, enhancing to defeat foreign bodies.