Top 20 Immune-Boosting Fruits and Vegetables for You

1. Sweet Potatoes

In sweet potatoes, you'll find beta-carotene, a precursor to vitamin A. This effective antioxidant is essential for building a robust immune system and combating diseases.

Sweet potatoes are readily available throughout Vietnam. Opt for varieties with yellow or orange flesh, as they are rich in vitamin A precursors.

2. Mushrooms

Mushrooms are among the best foods for preventing diseases, especially for vegetarians. Mushrooms contain nutrient compounds that aid in the formation of white blood cells, thereby boosting immunity and enhancing overall disease resistance. Incorporate mushrooms into your family meals, but be cautious not to overcook or overprocess them, as it can deplete their inherent nutritional value. It's advisable to purchase mushrooms at local markets early in the morning for optimal freshness.

Known for their excellent flavor and juiciness, various berries contain vitamin C and E, surpassing lemons and oranges in content. These fruits are perfect for children to eat after engaging in energy-demanding sports; they will willingly devour these berries such as strawberries, blueberries, etc.

Combine various berries with yogurt for a dish that supports your immune system, keeping it robust and fully functional. In Vietnam, you can find berries like strawberries, blueberries, raspberries, and blackberries at local stores or farmers' markets near you.

For thousands of years, many countries around the world, including Vietnam, have used garlic as both a food and medicine to boost the immune system and protect overall health.

Consuming garlic can stimulate the production of white blood cells and provide antioxidants to the body, helping you maintain a robust immune system. Include a raw garlic clove in your daily diet, or if it's challenging to eat raw, you can cook or mince it to add to various dishes.

While not giving you night vision, carrots will help you ward off the flu caused by weather changes. Similar to sweet potatoes, carrots also contain a lot of beta-carotene and antioxidants that are beneficial to your body's immune system.

To enhance the effectiveness of this food, add a little olive oil while cooking or snack on carrots when not fully cooked. Choose carrots with a light color and lots of dirt; don't be afraid of dirt because that's the best way to know if carrots are fresh and safe.

Duckweed, also known as water spinach or swamp cabbage depending on the region in Vietnam, like kiwi, duckweed also contains a significant amount of vitamin E, which contributes a lot to the body and the immune system.

But it doesn't stop there, duckweed serves as a treasure trove full of beneficial compounds for our health, such as beta-carotene, folate, vitamin A, C, and K, as well as minerals like copper and iron that help maintain a healthy immune system.

Kiwi serves as a natural source of vitamin E for the body, one of the essential compounds that enhances the body's immune system. Vitamin E also helps protect the body from infections caused by viruses and bacteria.

In addition, Kiwi is also a abundant source of vitamin C, surpassing most citrus fruits, including oranges.

Red Bell Pepper is rich in vitamin C, twice as much as citrus fruits. Besides boosting immunity, vitamin C also contributes to maintaining healthy skin, while beta-carotene supports the health of eyes and skin.

9. Citrus Fruits

Vitamin C is the key to enhancing immunity, as it boosts the production of white blood cells. Citrus fruits rich in vitamin C include grapefruit, citrus fruits, oranges, lemons,... Since vitamin C is not stored in the body, daily supplementation is essential.

For those with gastric pain, vitamin C can be supplemented with fruits such as guava, papaya, kale, cabbage, sprouts,... Boosting immunity by incorporating fruits into the diet is crucial.

10. Ginger

Ginger has anti-inflammatory properties, reduces sore throat, and alleviates various inflammatory conditions. It also helps alleviate nausea.

Ginger reduces pain symptoms and slows down the cholesterol formation process, according to a recent study on animals. Ginger can be used in various ways, as a spice in meals, cooked, as a seasoning, or brewed as ginger tea.

11. Broccoli

Broccoli is rich in vitamins and minerals, including vitamin A, C, E, and a high content of vitamin C.

This is the healthiest vegetable to add to the family's menu. The key to preserving the vitamins and minerals in broccoli is to cook for the shortest time possible, or even without cooking.

Turmeric is most commonly used in curry dishes, but it's also used as an anti-inflammatory and low-level joint pain reliever.

Additionally, its high curcumin concentration helps reduce muscle damage from exercise.

When it comes to preventing and combating colds, supplementing with vitamin E is essential. Vitamin E is a fat-soluble vitamin. It requires some fat for the body to absorb vitamin E.

So, hazelnuts are the perfect source of vitamin E, as they contain a good amount of healthy fats. A half-cup serving of 46 whole hazelnuts with the skin provides 100% of the recommended daily vitamin E intake.

Papaya is another plant containing high levels of vitamin C. Additionally, papaya possesses an enzyme called papain, which has anti-inflammatory properties.

Papaya is also rich in potassium, vitamin B, and abundant folate, all beneficial for your overall health.

Green tea is an excellent antioxidant. Additionally, green tea is rich in epigallocatechin gallate, or EGCG, another powerful antioxidant that enhances immune function.

Green tea is also a good source of the amino acid L-theanine. L-theanine can support the production of antimicrobial compounds in your T cells.

If you're not a fan of citrus fruits like oranges and grapefruits, get your vitamin C from kale. While an orange meets 113% of your daily vitamin C needs, kale exceeds that with 134%.

Comparing 67g of kale to 131g of orange, kale contains twice as much vitamin C. Vitamin C is the key to boosting immunity.

Blueberries contain a flavonoid called anthocyanin, which has antioxidant properties that can help boost the immune system.

A 2016 study noted that flavonoids play a crucial role in the immune defense system of the respiratory tract. Researchers found that individuals who consume foods rich in flavonoids are less likely to get respiratory tract infections or common colds compared to those who don't.

18. Sunflower Seeds

Sunflower seeds are rich in nutrients including phosphorus, magnesium, and vitamin B6. They are also high in vitamin E, a potent antioxidant, providing 82% of the recommended daily amount in just 1/4 cup. Vitamin E is crucial for regulating and maintaining the immune system function.

Additionally, other foods rich in vitamin E include avocados and dark leafy greens.

19. Collard Greens

Collard greens make it to this list due to their high vitamin C content. Additionally, they are packed with antioxidants and beta-carotene, enhancing the immune system's anti-inflammatory capabilities and boosting overall resilience.

Similar to kale, collard greens are exceptionally beneficial when not overcooked, preserving their nutrients. Light cooking increases the vitamin A content and allows other nutrients to be released from oxalic acid.

20. Coconut

Drinking coconut water and eating coconut meat are among the best ways to boost the immune system and hydrate the body on hot summer days.

Coconut not only provides abundant minerals but also supports immune function in the body.