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Best Fruits and Vegetables to Help Boost Immune System

The best way to boost your immune system is by feeding your body foods that are rich in immune boosters. This seems simple, but if you do not know what foods are rich in immune boosters, you may not be adding the right foods to your diet when you need them most.

Here is a list of the best fruits and vegetables to help boost your immune system.


Vitamin C is at the top of the list of immune boosters, and guava is the most Vitamin C rich fruit out there. So, the best fruit you could eat to help boost your immune system would be guava.


Papaya is a fruit that is super rich in vitamin C. Most people think of oranges when they think of a good source of vitamin c, but papaya has more of the vitamin per ounce. Eat papaya to increase white blood cells and protect cells.


Leafy vegetables are a great source of Vitamin E, which boosts the production of immune cells. Spinach is one of the richest Vitamin E greens and one of the best vegetables to help boost the immune system.

Sweet Potatoes

We all know that our body needs carotenoids, beta carotene being the most familiar and one of the most powerful antioxidant when it comes to destroying free radicals. Sweet potatoes are a great source of this essential immune booster.


Carrots get a lot of attention for the benefit they provide for our vision, but this vegetable does have other benefits. The beta-carotene found in carrots increases the number of cells that fight off infection and stimulates the production of macrophages which kill cancer cells.

Red Grapes

Red grapes are a great source of bioflavonoid, which has led to all the studies surrounding wine and the benefits that come from drinking it. Environmental pollutants are a very big factor in our health, and red grapes contain the bioflavonoid that promote environmental pollutant fighting cells.


Blackberries are rich in the mineral zinc. Zinc is well known to cancer patients for being very beneficial in slowing the growth of cancer. When you eat blackberries you increase the number of cancer fighting cells and infection fighting cells. Zinc is especially necessary for those with a weak immune system, such as the elderly or small children.


I am a huge fan of garlic and try to use it in my cooking as often as I can. Anytime I feel like I am getting the least bit sick, I whip up something with garlic in it giving myself a healthy dose of antioxidants. Garlic boosts the immune system into producing more infection fighting cells.


Kiwi is another zinc rich fruit, and since getting zinc from your diet is the best and safest way to get the mineral, so eat up.


Another mineral that is needed to boost your immune system is Selenium, an antioxidant that works with Vitamin E. Among fruit, bananas have the best amount of Selenium.


Peas also contain Selenium and help your body produce beneficial cells and those cells that fight cancer.


Tomatoes are another favorite of those with cancer, or who have a greater risk of getting cancer. One of the best sources of lycopene is found in a tomato, as well as being a great source of Vitamin C. For the greatest amount of lycopenes, try using sun dried tomatoes instead of fresh ones, sun dried tomatoes have up to three times the amount of lycopenes.

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