20 Best Summer Fruits to Build Your Immune System

variety of fruits placed together, fruits to boost immunity

Summers in India can often get too hot to handle. But the upside of this scorching season comes in the form of a plethora of delicious summer fruits that you can eat to rejuvenate your body and give a good boost to your immune system.

Fruits are the best way to nourish your body and beat the heat during summer. With all the vitamins, minerals, and antioxidants they contain, fruits can replenish your body for the water loss during summer and strengthen your body’s defences against disease-causing germs.

Here’s a list of the 20 best summer fruits you can eat to boost your immunity while staying cool for the summer!

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20 Best Summer Fruits to Build Your Immune System

With fruits being one of the best healthy choice to beat the heat and nourish our body, let us go through 20 best summer fruits to build you immune system.

1. Watermelon

When you think of summer fruits, watermelon is probably the first that comes to mind. And rightly so! 

With 92% of its content being water, watermelon is the best summer fruit to prevent dehydration in the summer. It is also a rich source of Vitamins C, B, and E, which makes it a friend to your immune system.

2. Mango

Mango is a widely loved summer fruit not only because of its lip-smacking deliciousness but also the long list of benefits it offers to your body.

Loaded with vitamin C, A, fibre, and iron, mangoes help to keep your immune system strong and healthy and are good for digestion as well. It’s not called the “king of fruits” for nothing!

3. Orange

A well-known immunity booster fruit, orange is replete with vitamin C, D, soluble fibre and potassium. It also has multiple carotenoids, hesperetin, and naringenin which are known to have high antioxidant properties. All these contents make orange a high contributor to strengthening the immune system.

And with its low calories and high-water content, orange is a perfect summer fruit to add to your summer diet.

4. Lemon

We know that lemonade is the quintessential summer drink, which naturally makes lemon a great summer fruit which has lots of benefits in store for you.

Like orange, lemon is another member of the citrus family. Known for its high vitamin C content, lemon may give you glowing skin while bolstering your immunity. So, ditch the soda and fill up on lemonade this summer.

5. Papaya

Papaya is a common Indian summer fruit that is enriched with vitamins A, B3, B5, C, E, K and fibre. It contains calcium, and magnesium and is rich in antioxidant properties all of which are highly effective in boosting immunity, lowers cholesterol, and may reduce the risks of heart disease.

Don’t skip this super dose of nutrients this summer!

6. Grapes

Besides citrus fruits, grapes are also enriched with vitamin C and are abundantly available during the summer.

Grapes can strengthen immunity since they contain resveratrol an antioxidant. They also help you get better sleep, lower the risk of high blood pressure, enhance brain function, and a lot of other things.

So, whenever you crave snacks in the summer, pop some grapes into your mouth!

7. Banana

Bananas are so nutritious that some nutritionists consider them a complete meal in itself. That’s why it is a great breakfast fruit. Being a tropical fruit, it’s available abundantly during summers and can add immense value to your summer platter.

Filled with vitamin B6, C, fibre, potassium, and some carbs, bananas help in building muscle power and improving heart health. It is also an excellent immunity booster.

Because it’s rich in potassium which is an electrolyte and can help in extreme tiredness and dehydration that is a common occurrence in summer.

8. Pineapple

Juicy and flavourful, pineapple is a popular summer fruit that contains vitamin C, bromelain, manganese, and antioxidants that boost immunity and help the body fight microbial infections. Pineapple also improves metabolism and is effective in maintaining blood pressure.

Add some pineapple chunks to your fruit salad, or juice it out, but don’t skip out on this delicious nutritional summer fruit that is a blessing to your immune system.

9. Litchi

Litchis are a common favourite fruit, especially among kids, which are exclusively found during the summers. With its white fleshy pulp under its bright red skin, litchis are loaded with vitamin C, potassium, polyphenols, flavanol, and antioxidants.

All this goodness helps litchis to improve your immunity, heart health and digestion, and regulate blood pressure. They also have  low calories and high fibre and water content which also helps in weight loss.

10. Guava

Packed with vitamin A, C, lycopene, manganese, potassium, beta-carotene, etc the humble guava comes with a lot of health benefits. It keeps your skin healthy and hydrated in the summer, normalizes blood pressure, and improves gut health.

It also contains calcium that helps in strengthening bones. Its carotene and lycopene levels may reduce the risk of cancer.

Although guava’s ripening season starts at the end of summer, guava should find a place in your year-long fruit platter.

11. Plum

Plum berries are packed with multiple nutrients like vitamin C, A, K, potassium, phosphorus, and antioxidants that help in detoxifying your body. Its high dietary fibres help to improve digestive system and blood pressure levels and boost immunity.

Some studies show that plums can reduce the risks of breast cancer and type 2 diabetes. Make sure to load your fruit baskets with plums this summer and detoxify your body.

12. Bael

Wood apple, commonly known as bael in India, is a nutrient-rich summer fruit. Although very few people think of bael when they think of summer fruits, it can have highly therapeutic effects on the body.

Replete with vitamin C, B complex, potassium, calcium, magnesium, zinc, copper, iron and fibres, consuming bael can purify your blood, reduce cholesterol, manage blood sugar levels, and give a good boost to your overall immunity.

13. Cucumber

A popular soothing agent, cucumber is a must-have during summer. 95% of its content is water making it the perfect summer fruit to tackle the heat and a great choice for weight loss.

Filled with vitamin E, potassium, and magnesium, it can make your skin healthier, digestive system cleaner, and can regulate blood pressure and sugar levels.

Click here to find out 11 best fruits to help control diabetes!

14. Jackfruit

A native Indian fruit that makes an annual appearance only in the summer, Jackfruit is an exotic fruit that is a storehouse of goodness.

Jackfruit is high in protein, fibre, and lots of vitamins, minerals, and antioxidants. If consumed, jackfruit can aid in strengthening the immune system and render multiple other health benefits.

It’s true that jackfruit has a strong flavour that may be too overpowering for some people. But if your tastebuds can get past that, it’s a great addition to your list of summer fruits.

15. Strawberry

Strawberries are not just aesthetically pleasing but also jam-packed with nutrients. This pretty bright red fruit is full of antioxidants, vitamins C, and K, and a number of minerals.

Strawberries can have healing effects on your body. From improving the immune system to enhancing brain function. A recent research report has considered it an antioxidative, antidiabetic, and antihypertensive fruit.

Now that you know the benefits of it, do eat some strawberries this summer.

16. Muskmelon

A common Indian summer fruit, muskmelon offers a myriad of health benefits. It is a great immunity-boosting fruit with vitamins C, A, B complex, and minerals.

It can protect the kidneys, eyes, hair, promotes a healthy gut and can also pacify menstrual cramps. This one fruit has many benefits. Do try muskmelons to make your summer diet value packed.

17. Coconut

Coconut is probably the first fruit that comes to mind when we think of summers and beaches. Raw coconut water is a must-have summer drink that cools you down and is also highly nutritious.

The white flesh of coconut contains protein, healthy fat, antioxidants and minerals like manganese, copper, iron, and potassium. It can ease inflammation and prevents bacterial infections. Research show that coconuts are also good for oral health.

18. Apple

Available all year round, Apple is a popular immunity boosting. You must have heard the saying “an apple a day keeps the doctor away”. Well, it does hold truth.

Rich in vitamin B complex, fibre, antioxidants, and flavonoids, the apple works numerous wonders in your body. The high water and fibre content of this fruit makes it an ideal weight loss fruit. Check out more weight loss fruits here.

Consuming apples can also potentially reduce the risk of chronic conditions like type 2 diabetes, heart diseases, and cancer. It can also prevent mental diseases like Alzheimer’s.

19. Kiwi

Kiwifruit, with its fleshy green belly, might look small but is power-packed with a megadose of vitamin C. Having kiwi can cover your body’s vitamin C needs for the day and give you a massive immunity boost.

Kiwi’s antioxidant properties and dietary fibre help in lowering cholesterol, promoting heart health, and stimulating better digestion.

Don’t forget to put some kiwi on your healthy menu this summer and stay high on vitamin C.

20. Tomato

Although most of us know it to be a vegetable, a tomato is technically a fruit. The bright red tomato is full of lycopene which works as an antioxidant. It fights bad radicals and enhances immunity.

Tomatoes are also rich in vitamins and minerals that keep your eyes, heart, and lungs healthy and may also reduce the risks of cancer. It also has a whopping 94% water content which makes it a great summer fruit.

So, be sure to add tomato slices to your summer salad, make a glass of cool tomato juice, or eat it raw if you like.

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Food is truly the best medicine. So, turn your plate into a rainbow with all the summer fruits and make use of nature’s nutritious gift to nourish your body and strengthen your immunity.

Frequently Asked Questions

Let’s go through the frequently asked questions on summer fruits to boost immunity.

Q. Which fruits increase immunity?
Fruits like orange, kiwi, lemon, and papaya that are rich in vitamins and minerals, especially vitamin C are the best contributors to increasing your immunity.

Q. How do I build my immune system in the summer How do I build my immune system in the summer?
Consuming summer fruits and vegetables in abundance is the best way to build a strong immunity during summer. Your immune system is built on vitamins and minerals. And fruits and vegetables are the best sources of those essential nutrients. 

Make sure to include and variety of nutrient-rich food in your diet and lead an active lifestyle to build a strong immune system.

Q. How can I boost my immunity fast?
Load up on vitamin C rich fruits like kiwi, orange, papaya, lemon etc in your daily diet. Eat lots of green leafy vegetables, and drink lots of water. 

Along with a healthy nutritious diet, exercise also plays a vital role in boosting immunity fast. The key is consistency. Stick to a healthy routine and you’ll definitely see improvement in your immunity.

Q. Which foods keep your immune system strong?
As vitamin C is considered the cornerstone of immunity, fruits and vegetables that have a good amount of vitamin c along with other vitamins and minerals are effective in strengthening immunity. 

Check out 16 power foods to boost your immunity.

Q. Is banana good for Immunity?
Banana is an excellent source of potassium, vitamin B6, and vitamin C which makes it great immunity-boosting summer fruit.

Q. Does apple increase immunity?
Apple is a well-known immunity booster fruit. It contains vitamin B complex, antioxidants, and many other nutrients that increase immunity and can prevent a number of serious illnesses.

Q. Is pineapple good for immunity?
A. Yes, with its high vitamin C content, pineapple can be effective in boosting immunity.

Q. What are the healthiest fruits?
All fruits have certain health benefits. Check out the above list that mentions some of the most nutritious fruits out there. They contain a medley of nutrients that can boost immunity and improve your overall health if consumed on a regular basis.

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