8 Foods For a Healthy Immune System

These days, everyone and their mother are seeking out the best ways to boost their immune system. Whether you’re looking for the best fruits for immune system health to prepare for the cold and flu season, or you simply want to incorporate more immunity boosting fruits into your daily diet, we’ve rounded up the best fruits to keep your immune system response healthy.

When eating a diet intended to strengthen your immune response and overall health, stay away from unhealthy options that will reverse the work of the foods we’ve listed below. These include salty, processed, and fried foods, as well as foods with added sugars.

The next time you head to the grocery store, add these 8 immunity boosting fruits to your shopping list and eat them daily to best protect your health!

How can I boost my immune system naturally?

Prevention is key! The best way to strengthen your body’s response to sickness is to eat a healthy diet full of these immunity boosting fruits. Instead of popping an Airborne or other emergency supplement before you could be exposed to potential illness and germs, your body will be much better prepared to protect itself with a consistent diet rich in superfoods.

1. Citrus fruits

We’ve all heard that oranges pack a punch of Vitamin C, but we can’t forget about the other citrus fruits! Grapefruit, clementines, lemons, and limes are all great citrus immunity boosting fruits. Vitamin C is essential for our immune system and other benefits like collagen production, but our bodies don’t actually naturally produce it. So, make sure you’re eating your Vitamin C daily to best protect your body from disease. The NIH recommends 90 mg of Vitamin C daily for adult men and 75 mg daily for adult women.

2. Papaya

Did you know this tropical fruit is chock full of Vitamin C, too? In fact, one fruit contains 201 mg of the stuff — more than half the recommended daily amount! Next time you need a natural immune boost, add papaya chunks to your morning smoothie or opt for a bowl as a snack. 

3. Elderberries

The elderberry has been hailed for centuries as a powerful source of antioxidants. Flavonoids in elderberries fight free radicals in the body and protect your healthy cells, thus boosting your immune response. But how do you get your hands on these incredible berries? While some take elderberry syrup, we recommend taking two elderberry gummiesper day. They are a far more convenient and yummy way to get all the benefits of this immune system superfood!

4. Kiwis

Yes, these tasty green fruits are just as good for you as they are delicious! Kiwis pack a punch of Vitamin C and K in every serving to boost your body’s immune response and deliver other health benefits to your system. One fruit contains 56 mg of Vitamin C, more than half of the daily amount recommended by the NIH.

5. Watermelon

Don’t just seek out watermelon in the summer season. This sweet treat is one of the best fruits for your immune system. Lycopene, the plant nutrient that gives watermelon flesh its red color, has anti-inflammatory properties that can reduce your risk of infection. So the next time you pass by the fruit aisle, grab some watermelon to enjoy — any time of the year!

6. Pomegranate

Whether you prefer pomegranate juice or the seeds themselves, pomegranates are packed with good-for-you vitamins and minerals that strengthen your body’s immune response — and boost overall health. Tests have also shown evidence that pomegranates have antiviral and antibacterial properties. That’s pretty amazing for one little fruit!

7. Blueberries

These little berries are often labeled a superfood, and it’s no surprise why — they are one of the best fruits for the immune system! While they contain very few calories, they contain vitamins and antioxidants that help fight infection and inflammation. One serving contains approximately a quarter of the recommended daily intake of Vitamin C, K, and Manganese. Plus, they make a deliciously sweet snack!

8. Apples

They say an apple a day keeps the doctor away, and they might be onto something! Apples are a fantastic source of fiber and natural sugars, but they also contain tons of powerful flavonoids which help fight free radicals in the body. We delved into how antioxidants like flavonoids fight off unwelcome, harmful cells in the body in a previous post. Tip: most of the phytonutrient flavonoids are located inside the skin of the apple, so make sure to eat the whole thing!


Instead of picking up immune response supplements at the drugstore or just crossing your fingers that you don’t catch the bug that’s going around, reinforce your immune system daily with these 8 immunity boosting fruits! Not only are they delicious, but they contain all the vitamins, minerals, and antioxidants that can help protect you from infection.

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