Diets and Nutrition Immune System

Fruits to Boost Immune System

It is no secret that we all want a strong immune system and to live a healthy lifestyle. Especially when a strong immune system can resist infections and diseases.


Maybe you just want to live a natural healthy lifestyle through healthy eating and giving your body what it needs – food that is naturally high in nutrients, minerals and vitamins.

Who does not want to be healthy and strong! So why not boost your immune system and health by eating one or more fruits every day. Not just any fruits, but 10 of the best fruits to boost immune system that's are high in nutrients, minerals and vitamins.


Fruits for immune system


What are Nutrients, Minerals and Vitamins?

Nutrients are a combination of compounds found in foods that are vital to your health. Nutrients that should be consumed daily for a healthy immune system are carbohydrates, lipids (fats), proteins, vitamins, minerals, and water.

fruits for immune system



The body contains many minerals but the most important ones for a healthy immune system are calcium, phosphorus, potassium, sodium, and magnesium.


A vitamin is an organic molecule in the body that should be maintained through a balanced diet, in order for our metabolism to function properly. Food rich in nutrients, minerals and vitamins provide us with energy.


These 10 fruits to boost immune system contain the nutrients needed to boost your immune system.


Things Worth knowing about your Immune System:

The immune system consists of organs namely antibodies, bone marrow, white blood cells, platelets, lymphatic system, thymus, and the spleen, which can resist infections and diseases.



Antibodies help the body to fight toxins/ antigens. Antibodies work by recognising unique elements in bad microbes (germs) or the chemicals these infections produce like the common cold. Basically, identifying foreign antigens.

The antibodies then attack these foreign antigens for destruction. For specific antibodies to be produced for an infection, your immune system should have already been previously exposed to an infection or disease in order to fight it off.

fruits for immune system

This is what is meant by boosting your immune system. Your immune system adapts to foreign antigens by realizing its natural pattern, then producing antibodies to fight it off, if it ever tries to come back again.


Even though having been previously infected or ill is a good thing to build your immune system to known antigens.


It is also very important to consume foods that boost your immune system to help strengthen your body and ideally could prevent you from being infected or getting ill.

In this case, consuming fruits to boost immune system to help fight off infections and diseases!


Bone Marrow

Bone marrow is a sponge like tissue found inside our bones. You probably thought that your bones main function is for physical mobility and to support your body.

But your bones actually have a very important job. It produces red and white blood cells.

fruits for immune system

Our bodies need red blood cells to carry oxygen, while the white blood cells fight infection. Bone marrow also produces platelets that we need to help clot our blood.

What this means is that the red blood cells are essential for our immune system. While the white blood cells and platelets manage our immune functions.


White Blood Cells

White blood cells are the major element in your immune system and are produced in the bone marrow. They are responsible for directly fighting off infections.

fruits for immune system

White blood cells consist of lymphocytes (such as B-cells, T-cells and natural killer cells).


White blood cells move through the blood and tissue throughout the body, looking for foreign antigens such as bacteria, viruses, parasites and fungi. The immune system launches an attack when it finds these foreign antigens.

It is important to know that white blood cells are a good sign of your current state of health.

It is usually a good sign when your white blood cell count rapidly increases. This is an indication that there is some sort of disease or infection currently invading your body. That’s why testing for certain diseases require checking your white blood cell count.



Platelets are small cells that help clot your blood when your blood vessels start bleeding due to an injury. When injured, your blood vessels have a unique ability to call in for platelets to the rescue.

fruits for immune system

During an injury, platelets actively attacks as a barrier at the damaged area to block blood from leaving the body while also preventing foreign objects from entering.

This process is known as an adhesion and involves the little platelet cells to sprout out sticky tentacles that stick together and form a strong barrier, while your body begins to heal.


Lymphatic System

The lymphatic system is a network of fragile tubes throughout the body. These tubes manage the fluid levels in the body, react to bacteria, and deals with cancer cells or other cells that would otherwise result in disease or disorders.

fruits for immune system

Your lymphatic system consists of a clear fluid called lymph, which soaks your body's tissues and contains infection-fighting white blood cells. Basically, ready to attack when the need arises.



The thymus monitors your blood content and detects threats and deficiencies.


It produces a special white blood cell called T-lymphocytes. The best way to boost your immune system is to boost the function of the thymus.



The spleen is an organ that filters blood with the intention to remove microbes and destroys old or damaged red blood cells that could cause infection.

fruits for immune system

Now that you know more about your immune system, to keep it healthy and strong, you should improve your diet with these 10 fruits to boost your immune system.


Why should you Boost your Immune System with Fruits?

Feeding your body with certain fruits (and food) can help keep your immune system strong.

fruits for immune system

The easiest way to start boosting your immune system is visiting your grocery store and purchasing 10 of the best fruits mentioned here from your local store.


Remember to plan your meals to include these 10 immune boosters to your diet.


Fruits to Boost Immune System

Fruits are not only tasty and juicy but sweeter than most foods.


Here are 10 of the best fruits to include in your diet and to boost your immune system.


1.     Citrus Fruits

Citrus fruits are not only pretty and flavorful, they're also good for you!

Citrus fruits are high in vitamin C. They’re a good source of fibre and are low in calories.

fruits for immune system

Vitamin C is considered to increase the production of white blood cells and is vital in fighting infections. Citrus fruits high in vitamin C are oranges, lemons, grapefruit, tangerines, limes and clementine’s.

The most popular way to eat citrus fruits is in the form of a juice. The best time to consume citrus fruits is for breakfast, especially orange and grapefruit juices.


2.     Papaya

A single papaya has 224% of the daily recommended amount of vitamin C. Papayas have a digestive enzyme called papain, which acts as an anti-inflammatory.

fruits for immune system

Papayas also contain potassium, B vitamins, and folate, which are beneficial to your overall health.

Papayas are best eaten sliced and topped with fresh lime juice for extra added benefits of vitamin C.


3.     Mango

In addition to being scrumptious and juicy, Mangos host a few benefits as well in boosting your immune system. One cup of mango contains 100% of the daily amount of vitamin C required.

fruits for immune system

Mangos contain carotenoids (which is a type of antioxidant), when consumed the carotenoids convert into vitamin A. Vitamin A helps regulate the immune system.

Mangos also promotes good eye health and lowers cholesterol. The best ways to consume mangos is drinking it as a juice, adding it to a smoothie or eating it as is.


4.     Watermelon

Not only is watermelon refreshing to consume on warmer days, it also has plenty of antioxidants called glutathione. Eat the red pulpy flesh near the skin of the watermelon to get the most glutathione antioxidant.

Watermelon strengthens the immune system to fight off infections.

fruits for immune system

Consuming one 2-cup servings of watermelon daily, you benefit from 270 mg of potassium, 30% of the daily amount of vitamin A, and 25% of the recommended value of vitamin C.

Watermelon also contains vitamin B6 and glutathione and is low in calories. The body needs these vitamins, nutrients, and compounds for proper immune function. Watermelon is commonly enjoyed by eating it in slices or as a frozen sorbet.


5.     Kiwi

Kiwi is full of essential nutrients such as folate, potassium, vitamins K, C, and E.

fruits for immune system

As we know, vitamin C boosts white blood cells to fight infection, while the other nutrients found in kiwi helps the rest of your body function properly. Vitamin E helps increase your body’s T-cell count.

Enjoy some kiwi in a smoothie, coupled with strawberries and spinach.


6.     Strawberries

Strawberries is a popular spring berry rich in both vitamins A and C. The seeds in a strawberry contain minerals that also support your immune system.

fruits for immune system

Consume half a cup of strawberries to get 50% of your vitamin C intake for the day. Strawberries are an ideal choice for those who have diabetes.

Strawberries have a high polyphenol content, which has a preventive effect against heart disease.

Strawberries are best enjoyed as a topping for a spinach salad, as part of a breakfast bowl that includes oatmeal and yoghurt, or even added to a smoothie.


7.     Blueberries

Blueberries not only comprises of vitamin C and vitamin A but also contains iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K.

Consuming blueberries with this kind of minerals and vitamins can help build and maintain bone structure and strength.

fruits for immune system

One cup of blueberries contains 24% of your recommended daily intake of vitamin C.

Blueberries can help strengthen your bones, promote healthy skin, maintain a good healthy blood pressure and healthy heart, manage diabetes, preventing cancer, and improving your mental health.

Blueberries also contain fibre, which is good for a healthy digestive system, weight loss, and helps with feeling fuller for longer.

Adding frozen blueberries in a smoothie is one way of consuming it, or you could add them to cold breakfast cereals or add it to yogurt with other fruits.

The best way to eat it though, is raw and by itself.


8.     Pomegranate Juice

The ancient Egyptians used this colorful fruit to treat infections.

The juice of the pomegranate shows much more promise than extracting it because the juice can help your body fight bacteria and several viruses, like the flu.

fruits for immune system

In addition to fighting bacteria and bad viruses, pomegranate extracts help with the growth of the gastrointestinal microbiota (also known as the gut flora or gut microbiota), which boosts the immune system.

Periodontal disease, plaque build-up, and gingivitis are bacteria built up in the mouth. Pomegranate compounds can reduce the growth of these bacteria found in the mouth.

Pomegranate extracts also have antiviral mechanisms against the flu, herpes, and other viruses. Pomegranate is mostly enjoyed when eating the jewel-colored seeds.


You can also enjoy the seeds of the pomegranates in fruit salads, pomegranate lemonade juice, or even in food like rice or as a topping on meat.


9.     Acai Berries

Acai Berry is an antioxidant-rich berry. These antioxidants can fight off oxidative stress, which is an imbalance between free radicals and antioxidants in your body.

fruits for immune system

The dark purply color signifies that it has a high nutrient count called anthocyanins. Anthocyanins are a type of flavonoid with antioxidant effects. Acai Berries can be enjoyed in a juice or smoothie, or in an acai bowl.

However, the best way to get the most results from acai berries is by eating the fruit or drinking its juice.


10.  Elderberries

Elderberry is a modern-day folk medicine dated back centuries ago. The extracts of an elderberry have antiviral, anticancer, and anti-inflammatory compounds rather than consuming the fruit itself.

Elderberry is also high in flavonoids which is best taken in a syrup as a remedy for colds, flus, and bacterial sinus infections.

fruits for immune system

The elderberry plant medicine works by easing the swelling in the mucus membranes.

The benefits of elderberry are quite significant however, it may negatively interfere with certain prescription medications.

Always check with a medical specialist before adding it to your diet, especially if you are taking prescription medication. Elderberries are commonly consumed through syrup extracts or as lozenges.

Who knew that fruits have all these immune boosting benefits!



Eating these 10 fruits daily can boost your immune system and help you meet your daily recommended nutrients, minerals and vitamins.

It is also important to note that boosting your immune system with these fruits does not necessarily mean that you are invincible to infections and diseases, but it will definitely assist in fighting off antigens and building a strong immune system.

LIFE RENU’s Recommended Supplements

Here are several supplements we recommend to combat the daily health and environmental challenges:

IMMUNE RENU – Rid Your Body of Inflammation and Boost Your Immune System

DAILY DETOX – Rid Your Body of Harmful Toxins and Improve Digestion with Pre-Biotics

GLUCOZINE – Glucose Disposal Agent to Lower Blood Sugar Levels

GI RENU – Improve Your Gut Health with Daily Healthy Probiotics



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