The best fruits and vegetables for your immunity


Tomatoes are loaded with antioxidants that steel your cells against free radicals, which negatively affect the immune system. Tomatoes are also rich in Vitamin C and E, as well as beta carotene, all integral to keep our immune system fit and fighting! For best results, eat them raw in salads or sandwiches, or as a juice. 

Citrus Fruits
If it’s respiratory woes it has to be Vitamin C to the rescue! Studies show Vitamin C helps strengthen our immune system by boosting the production of disease fighting white blood cells. One of the best sources of this vitamin? Citrus fruits like oranges and mosambis! Use in salads, juice, desserts or eat as is!

There’s a reason why spinach was Popeye’s favourite food and its exactly why spinach is our favorite leafy green. It is rich in Vitamin C, antioxidants and beta-carotene making it a powerhouse of nutrients! From palak paneer and light stir fries to spinach soup, you can enjoy its goodness in many ways!

Rich in Vitamin C, papayas are known for their manifold health benefits. Not only are they immunity boosting, papayas are great for digestive health and for your skin and hair as well. Use in salads, bakes, smoothies or eat as is!

Wondering what fresh fruit juice to have? Juice pomegranates! Did you know: one glass of pomegranate juice contains more antioxidants than most other fruit juices? Red, sweet and utterly delicious, pomegranates are rich in Vitamin C and E, and have a host of health benefits.  

There’s a reason why broccoli is considered one of the most nutritious vegetables. A nutrient powerhouse,  it’s filled with Vitamin C A and E, antioxidants and fiber, making it a must have in your diet. The best way to enjoy its goodness? Steam it, season with salt, pepper, a bit of EVOO, lemon juice and chilli flakes. 

Red Bell Peppers
Not only do they look colourful, they have great texture and crunch and are loaded with nutritional benefits! We are talking about red bell peppers. They are rich in Vitamin A, C and B6, loaded with magnesium!

One of the most refreshing fruits, watermelons are rich in the antioxidant glutathione, which plays a key role in strengthening the immune system. 

One of the healthiest vegetables that you can include in your diet at this time is bottle gourd. Rich in dietary fibre, it promotes gut health, and has good amounts of iron and vitamins. Another must-have vegetable is bitter gourd, which has high amounts of vitamin C and anti-viral properties. Also consume Indian squash or tinda and snake gourd, which have a high antioxidant content that helps boost immunity. 

*Disclaimer: This article is for general information purposes only and not to be taken as medical advice. Please consult with your doctor/nutritionist before any additions/modifications to your diet.  


The Organic World

Published on March 7, 2022


The Organic World

Published on March 7, 2022

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