Best Fruits to Incorporate Into Your Diet for a Powerful Immunity Boost

Anthony Davis
Published Jan 17, 2024



It is that time of the year when fresh fruit becomes more readily available, less expensive, and more delicious. Lean into this season by increasing your intake of various fruits in an array of colors. Fruit boasts a number of nutrients, notably vitamin C, fiber, and potassium. Not all fruits are created equal when it comes to boosting immunity. Here are the best fruits to incorporate into your diet if your goal is to ward off illness and disease.
 

Apricots


The often overlooked apricot is packed with vitamin C, a powerful immunity booster. Apricots are also solid sources of phytochemical, the compounds that produce antioxidants. These antioxidants are important because they guard the body against cellular damage. For instance, the beta carotene phytochemical in apricots converts to vitamin A, providing protection against infection while also guarding the eyes and the skin. Dried apricots are an easy portable snack that you can enjoy on the go or tossed into cereals.
 

Lemons


While nobody is going to eat a lemon like an orange, you can enjoy the benefits of this citrus fruit in a number of other ways. Try squeezing some fresh lemon juice into water or grating zest into your baked goods recipe. Lemons are exceptionally high in vitamin C while the rind is a good source of fiber. These nutrients will keep you full at the same time that they boost the immune system. Researchers have also found that the citric acid in lemons can potentially prevent kidney stones.
 

Blueberries


There is no shortage to the benefits of berries with blueberries leading the charge. Although small in size, this mighty fruit is a true superfood known for its ability to reduce the risk of cancer by lowering oxidative stress. Blueberries are also high in fiber, helping to mitigate the risks of colorectal cancer. Sprinkle blueberries on yogurt and in cereal, toss them with salads, or use them in a smoothie. The possibilities are endless with this little fruit.
 

Avocados


Although many people mistake avocados for a vegetable, they are actually a fruit. Just one avocado provides nearly a quarter of the recommended dietary intake of the mineral potassium. This nutrient reduces the risk of developing kidney failure, stroke, and heart disease. Avocados are also full of monounsaturated fats in addition to fiber. The gut-friendly bacteria in avocados helps to ward off intestinal issues. Enjoy avocados straight up, in guacamole, or as a topping for your favorite sandwich or salad.
 

Bananas


Like avocados, bananas are also known for their high potassium levels. Eating plenty of potassium can support normal blood pressure and protect against hypertension. The soluble fiber known as pectin present in bananas has also been shown to help to control blood sugar levels and improve the body's digestive health. Bananas are extremely affordable and portable, making them a good choice for nearly anyone. Eat them plain, make banana bread, or use them as the binding agent for your favorite smoothie recipe. You cannot go wrong with this versatile fruit.
 

Cherries


Summer is peak cherry season, making it a great time to enjoy these beauties. Cherries are distinguished by their high levels of fiber, vitamin C, potassium, and carotenoids. Together, all of these nutrients work to lower inflammation levels in the body, improve heart health, and reduce the symptoms of painful arthritis. Bing sweet cherries have also been shown to provide relief for joint pain through their anti-inflammatory properties. You may also improve your cardiovascular health by making cherries a staple of your summer diet.
 

Nectarines


This is also an ideal time of the year to enjoy sweet and juicy nectarines. This fruit contains the powerful antioxidant vitamin E, promoting protection against damaging free radicals. Nectarines also contain large amounts of lutein, an antioxidant that may lower the risk of developing cataracts and other age-related eye issues. You will also find potassium and copper in this bright orange fruit.

Nutritionists recommend aiming to eat a rainbow of fruits to see the biggest benefits. With so many choices during the spring and summer seasons, it is easy to find the fruits that best suit your taste preferences and nutritional needs.

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