Nutritionist Seema Singh

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Best fruits that fight the winter cold & flu

We’re all on high alert as cold and flu season approaches and COVID-19 infectious diseases tend to climb. While washing your hands is the most effective way to prevent illness, some fruits can help to improve your health and immunity.

Colder temperatures and shorter days can also lead to colds and flu, but did you guys know that fruit helps combat the bacteria we encounter during the cold season? Fruit vitamins keep your immune system strong, allowing you to fight off colds and flu.

With the colder weather approaching, here are the five immune-boosting fruits listed below can help your body’s natural defense system.

The Kiwi Fruit

The kiwi fruit is high in vitamins C and E, which aid in the fight against pathogens that intend to harm us. It has the same amount of potassium as a banana but only half the calories and is excellent for lowering blood pressure. It also contains nearly twice as much vitamin C as an orange, making it excellent for boosting the immune system.


“An apple a day keeps the doctor away” isn’t just a catchphrase; apples can genuinely help to prevent illnesses like the common cold. This fruit provides phytochemical antioxidants that boost immunity and lower the risk of chronic diseases.

Citrus fruits

Consuming vitamin C-rich fruits can help strengthen the immune system and prevent the occurrence of colds and flu. Don’t be concerned about overdosing on vitamin C; the body cannot store it, so it’s critical to refuel your supplies daily.

Consume plenty of vitamin C-rich foods, such as oranges and grapefruit, or use lemons and limes in your food preparation. Strawberries, tomatoes, and broccoli are also high in vitamin C.


The color of blueberries is one of the things which makes them so potent. It turns out that the same pigments that produce that gleaming blue tone are also potent phytochemicals that, once in your body, act like little weapons that your immune system’s T-killer cells use to destroy viruses.

Both blueberries and red grapes can enhance the body’s immune system in humans, making them equally potent.


Strawberries are high in antioxidants and low in carbohydrates and calories. They’re high in vitamin C, fiber, and manganese, and they’re also delectable! Finely chop a few of those up and add them to your morning cereal, or simply snack on them over the day.

Bottom Line

Consume fruits to reduce inflammation in the body and aid your immune system in fighting colds and flu. Your best bet for staying healthy this winter is to eat as many of these fruits as possible.



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