10 Immune-Boosting Fruits and Vegetables to Add to Your Daily Meal Plan

The immune system is one of the most essential functions of the body that protects us from sickness and diseases. This system keeps track of the germs and microbes that the body defeats and creates antibodies to defend you once it enters your body again.

If one has a good immune system, they are not prone to sicknesses, such as common colds, flu, cough, and feelings of tiredness.

The best way to protect your immune system is to eat the right amount of food that boosts it. If you are someone who is making an investment for health, specifically for your immune system, it is important to look at how you manage your diet.

Here are the top ten immune-boosting fruits and vegetables you need to add to your cart the next time you hit the supermarket:

Leafy greens

Green, leafy vegetables have photochemical that have a rich coverage of nutrients. It helps in protecting the body against viruses, especially when the rainy season comes in. Use these greens whenever you make your favorite salad dishes, as well as on your pasta, and you’re good to go!


Vitamin A called carotenoids is found mostly in carrots. Another name for it is beta carotene, which is an essential vitamin in strengthening the immune system.


Papaya is a well-loved fruit served almost in any sweet corner. Just like carrots, papaya contains beta carotene that converts into Vitamin A. It prevents illnesses, such as flu, common colds, and ear infections. It also has an anti-inflammatory property that reduces the production of mucus.


Citrus fruits contain a great source of vitamin C, which helps the body in defending the immune system against attacks from bacterial infections. Oranges, grapefruit, lemons, mandarins, and limes are good sources of this vitamin. You may not consume it wholly—you can squeeze in a few drops to your drinks and salad. Citruses are also cheaper than other fruits, which are hard to find and may cost higher on your credit card when bought in supermarkets.


Pineapples are rich in bioflavonoid bromelain, which is an enzyme that boosts the immune function of the body while releasing anti-inflammatory properties. Bromelain is also great for reducing swelling and mucus production, eventually clearing both upper and lower respiratory congestion. Making pineapple juices or smoothies is one of the best ways of consuming this fruit aside from its regular slices.


Brassicas are mostly greens. The brassica family covers vegetables such as Brussels, cauliflower, kale, broccoli, and cabbage that are all rich in defying properties. It also has immune-boosting photochemical that are rich in Vitamin C and bioflavonoids. Serving these vegetables is close to giving an insurance of health to your family.

Ginger and Turmeric

Turmeric and ginger are immune-boosting herbs recommended by many health experts. Ginger is rich in anti-inflammatory and antimicrobial properties. It also combats cellular damage in the body. On the other hand, turmeric, which has an active ingredient called curcumin, has a long list of health benefits. It is also good in being an anti-oxidant and detoxifying herb to achieve healthy digestive health. Turmeric also prevents cancer cell growth and other conditions like bowel disease, asthma, and eczema. Some consume it through making smoothie or tea, but if you are someone who does not want to consume electricity, you may opt to just consume in tiny pieces, and the wonders are just the same.


When it comes to fruits, berries top the list of being filled with nutrients. Aside from being a weight-loss fruit due to its small calorie amount, berries also help in boosting the immune system through their vitamin c, vitamin a, and polyphenols.


Garlic is a staple in making almost all dishes. Aside from its taste that releases the delicious aroma and taste in every dish, garlic also makes wonder for the body. It is a great source for preventing colds during the rainy season.


All kinds of mushrooms are great for boosting the immune system. There is one specific mushroom type, which is Shitakes that is most common and available in the supermarket. Mushrooms are given credit for their immune-enhancing properties and are rich in Vitamin B, which can aid in having healthy digestive health and healthy skin.

Maintaining a healthy meal plan can be arduous. So, it pays that you need to be disciplined when it comes to consuming food and avoid unhealthy dishes that bring more harm than good to your body. Always make sure to incorporate these dishes into your meal so that you will be guided on how to boost your immune system, especially during erratic weather.

Remember, having a healthy lifestyle, which involves an active lifestyle and a well-balanced diet, also means protecting your immune system and your overall well-being.