5 Citrus Fruits to Add to Your Diet That Boost Immunity

 

Vitamin C is a vital nutrient that helps in several cellular functions and supports the immune system. The antioxidant properties of Vitamin C help fight free radicals, inhibit inflammation, and boost immunity. It also helps strengthen the bones, form blood vessels, and maintain skin health. 

Citrus fruits like oranges, lemons, grapes, and limes are a rich source of Vitamin C. Consuming citrus fruits helps you reach the recommended amount of vitamin C your body needs.

Benefits of Citrus fruits

Citrus fruits are pulpy and made of slightly thick skins. Even the peels of some citrus fruits have impressive health benefits. 

Citrus fruits contain phytonutrients like carotenoids and polyphenols (flavonoids), which have antioxidant properties that help fight free radicals and boost the immune system. 

Citrus fruits contain vitamin C, which supports the production of white blood cells necessary to fight off infections.

Citrus fruits also contain vitamin A, which also boosts the immune system. Vitamin A supports mucosal immunity and the production of white blood cells.

Below are the five citrus fruits to include in your diet.

Adding citrus fruits to your diet will do wonders for your general health and boost the immune system. The minerals and vitamins in citrus fruits enhance the ability to fight against infections and keep you healthy.

Oranges 

You can acquire the daily recommended amount of Vitamin C and nutrients required to boost your immune system from oranges. 

Not only does vitamin C boost the immune system, but it also helps in collagen production, depletes cortisol levels, prevents cell damage, and helps control blood pressure levels.


 


Add oranges to your diet to have good health.

Grapefruit 

Grapefruit contains vitamin C, vitamin A, and fiber. Grapes are 88% water. Consumption of grapes will help you feel hydrated. The vitamin C in grapes helps boost immunity and build white blood cells to fight against infections.




Blueberries 

Blueberries contain antihistamines that lower inflammation and help boost the immune system. They also contain flavonoids that support body immunity as they have antioxidant properties.




Apples

Apples are a rich source of fiber. The apple peel contains quercetin, a flavonoid that helps reduce inflammation and boost immunity. So, eat your apple with the peel for maximum health benefits.




Pears 

Pears contain vitamin C, fiber, and potassium. The pear peel contains flavonoids with anti-inflammatory properties. Boost your immunity by eating the pear with its peel.




How to prepare citrus fruits

Citrus fruits are easy to add to a diet. Below is how to add citrus fruits to your diet.

  • Make a fresh fruit salad with any of the citrus fruits. It could be a mixture of oranges, grapes, pears, apples and blueberries, oranges and grapes, pears and apples, blueberries and apples.

Orange - grapefruit salad





Salad with citrus fruits, avocado and onions

  • Enjoy fresh citrus fruit juice along with your daily breakfast or lunch.
  • Sprinkle lime juice on vegetable salads, sprouts, or salmon.
  • You can use citrus fruits as toppings, for example, a glass of yogurt with blueberries as a topping.


Yoghurt with topping of blueberries


Summary

Unfortunately, we often forget to add fruits to our daily diet. Most of us look for immunity boosters in every natural source except fruit. Citrus fruits are easy to get and can be beneficial only when added to your diet regularly. Consistent consumption of citrus fruits can improve general health. Citrus fruits keep your immunity strong.

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