Blueberries

These little round-shaped fruits, often called superfoods, are one of the best natural sources of antioxidants. It is considered that they have the highest levels of antioxidants of any common fruit or vegetable.

These antioxidants are mainly part of a family of polyphenols called flavonoids. Antioxidants neutralize free radicals – harmful molecules produced as a result of metabolism or because of exposure to different external factors, helping protect our cells from oxidative stress.

A study conducted by Appalachian State University, the University of Montana, Texas Woman’s University, and Vanderbilt University showed that “eating blueberries can almost double the amount of immune natural killer cells in the bloodstream”.

In addition to the antioxidants army, blueberries are also nutrient-dense. They are a good source of vitamin C and vitamin K. Vitamin C plays a crucial role in boosting the immune system and fortifying other body functions, while vitamin K helps the blood clot properly.

Lemon

Lemons are more than just a zesty addition to your favorite juices; they’re a pack of nutrients that can significantly boost the immune system.

One of the standout features of lemons is their high vitamin C content. This essential nutrient is known for its ability to stimulate the production of white blood cells, which are crucial for fighting off pathogens. But the benefits don’t stop there. Lemons are rich in antioxidants that help combat oxidative stress and alleviate inflammation.

A very interesting point about lemons is the fact that even though they are acidic in nature, they have an alkalizing effect on the body once metabolized. Maintaining a balanced pH level creates an environment less favorable to pathogens.

Moreover, the citric acid in lemons aids digestion and promotes a healthy gut microbiome. A balanced gut is essential for an optimal immune response, as a significant part of the immune system is housed in the gastrointestinal tract.

Green apple

In addition to their unique taste, green apples stand out for their numerous health benefits. They contain high amounts of bioactive compounds.

Compared to other varieties, these apples are richer in vitamin C, a potent antioxidant and immunity defender and supporter. These apples are also a rich source of fiber. The fibers, supporting friendly gut bacteria growth and maintaining a balanced and healthy gut microbiome, have an indirect impact on supporting the immune system’s function.

Spinach

This green, leafy vegetable is also important for boosting immunity. The presence of phytonutrients makes this nutritious veggie a great source of chemicals with anti-inflammatory properties. Antioxidants such as vitamin C promote immune function, while quercetin wards off infection and inflammation.

A study conducted in eight healthy people found that spinach helped prevent the damage of oxidative stress. Even though this study was relatively small, its findings are backed up by a few other clinical and preclinical research studies.

Honey

Honey is a natural sweetener with strong antiviral and antibacterial properties, making it effective in fighting infections.

It helps inhibit harmful bacteria, supporting your immune system. It is full of antioxidants, which help protect your cells from oxidative damage. These compounds play a crucial role in keeping you healthy and may reduce the risk of chronic diseases.

Honey also has anti-inflammatory properties.