Citrus fruits:
These are fruits rich in vitamin C, there is a daily need for Vitamin C in the body because the body doesn’t produce nor store it but they are very important in the production of white blood cells which are essential to fighting infections. Lemons, tangerines, grapefruit, and oranges are popular citrus fruits that can be gotten easily.
Broccoli:
Broccoli is a nutrient-packed powerhouse to support your immune system. This is one of the healthiest vegetables one can get on his/her table. it is supercharged with vitamins(A, C, and E), minerals as well as many other antioxidants and fiber.
Blueberries:
Blueberries are filled with antioxidants that can help treat and prevent coughs and colds. According to research conducted by the University of Auckland, consuming flavonoids—a class of antioxidants found in blueberries—made adults 33 percent less likely to catch a cold than those who did not eat flavonoid-rich foods or supplements daily.
Tomatoes:
Tomatoes are a great food to eat when you’re sick due to their high concentration of vitamin C. Just one medium tomato contains more than 16 milligrams of vitamin C, which is a proven fuel to your body’s immune system. Vitamin C has been a vital part of the strength of the body’s phagocytes and t-cells, two major components of the immune system. The researchers also noted that a deficiency in this nutrient can lead to a weaker immune system and lower resistance to certain pathogens that can lead to illness.
Spinach:
In addition to been rich in Vitamin C, spinach is packed with a lot of antioxidants and beta carotene which is studied to have the ability to increase the infection-fighting ability of the immune system. . The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair. Reap maximum benefits from spinach by eating it raw or lightly cooked to preserve nutrients.
Papaya:
Studies show that 224 percent of the daily recommended amount of Vitamin C can be gotten from single papaya. Papayas are rich in potassium, Vitamin B, and folate. they are known to have a digestive enzyme called papain capable of anti-inflammatory effects.
Red bell pepper:
The red bell pepper contains twice as much vitamin C as citrus. They are also a rich source of beta carotene, aside from boosting the immunity system, vitamin C may help maintain healthy skin, while beta carotene helps keep the eyes and skin healthy.#
Apple:
“An apple a day keeps the doctor away” isn’t just an old wives’ tale—apples actually can help prevent illnesses such as the common cold. This fruit contains phytochemical antioxidants, these antioxidants help boost immunity and reduce the risk of chronic diseases.
Watermelon:
Watermelon is an immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, which is 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Calories in watermelon aren’t much at all (just 80 calories per one 2-cup serving). Watermelon also provides vitamin B6 and glutathione.
Pomegranate:
Pomegranate extracts have antiviral properties against the flu, herpes, and other viruses. In addition to fighting bad viruses and bacteria, there is evidence that pomegranate extracts promote the growth of beneficial gut flora that boosts the immune system including Bifidobacterium and Lactobacillus.
