6 of the Best Fruits to Boost Your Immunity This Winter, According to Nutritionists

Eating the best fruits for immunity can help keep you healthy, no matter the time of year. But it’s even more important during the winter months because cold, dry air and more time spent indoors can make it easier for viruses to spread and challenge your body’s natural defenses.

By consuming more fruits (and practicing other healthy lifestyle habits, such as regular exercise and adequate sleep), you can reduce your risk of getting sick. And while all fruits can benefit health and immunity, some are particularly helpful. Curious? We asked registered dietitians to share their top picks for immune-boosting fruits, as well as ideas for enjoying them.

Kiwi

"Kiwis are an excellent source of vitamin C, which is essential for supporting white blood cell production and fighting off infections," says Lauren Manaker, MS, RDN, LD, registered dietitian and founder of Nutrition Now Counseling. "They also contain vitamin K and antioxidants that support overall health and help reduce inflammation," notes Manaker.

How to Eat

• To brighten up your winter menu, make a tropical-fruit juice salad with kiwi.
• Blend fresh or frozen kiwi in your favorite smoothie recipe.
• Top overnight oats or yogurt with chopped kiwi.

Orange

"Oranges have vitamin C, which helps strengthen the immune system by protecting the cells in your body," says Jennifer Hillis, MS, RDN, LDN, registered dietitian and citrus nutrition research liaison at University of South Florida College of Public Health. Furthermore, the citrus fruits contain potassium, folate, and thiamin, which help support overall immune function, says Hillis. Oranges also have hesperidin, a plant compound that's primarily found in citrus, says Hillis. Hesperidin provides "numerous benefits that support the immune system thanks to its antioxidant and anti-inflammatory properties," says Hillis.

How to Eat

• "Keep it simple by pairing orange slices with Greek yogurt for a balanced snack that combines protein, fiber, and essential nutrients," says Hillis.
• Add 100 percent orange juice to chili, where it will add brightness and nutrient density, she suggests.
• "You can also use 100-percent orange juice in dressings or marinades to brighten up dinners and meal prep," notes Hillis.

Pomegranate

Known for their beautiful, deep red color, pomegranates are another fruit that can boost your immunity this winter. "Pomegranates are rich in antioxidants, particularly polyphenols, which help reduce inflammation and protect cells from damage," says Manaker. They also contain vitamin C and fiber, a nutrient that aids in gut health. This is important because gut health is critical for good immunity, according to Seema Shah, MPH, MS, RD, registered dietitian and owner of SeemaShahRD Whole Nutrition.

How to Eat

It's worth learning how to cut a pomegranate and remove the seeds, though you can buy the seeds in stores.

• "The seeds are best eaten raw and can add a colorful nutritional boost to breakfast yogurt, oatmeal, or smoothies," says Shah.
• Use the fruit to make dressing, as seen in our roasted vegetables with pomegranate vinaigrette.
• Make pomegranate roasted chicken for a hearty winter dish.
• Complete your lunch or dinner with a side of pomegranate relish.
  
  

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Mango

"Mango might not be the first food that comes to mind for immunity, but its beautiful, bright orange color tells a different story. The vibrant orange flesh means it contains carotenoids like beta-carotene, the precursor to vitamin A," says Shah. Vitamin A is important for immunity, as it supports immune cells' development and responsiveness, according to Shah. Mango is also high in other immune-boosting, inflammation-lowering nutrients, such as vitamin C, vitamin E, and folate, says Shah.

How to Eat

• Add chopped fresh or frozen mango to smoothies, yogurt, or oatmeal, says Shah.
• Mango tastes great in savory meals or side dishes, such as tacos, salads, vegetable slaw, or salsa, notes Shah.
• For a nutritious breakfast or snack, make a mango parfait.
• Whip up a turmeric-mango smoothie for a tasty anti-inflammatory drink.
• Serve grilled chicken with mango and mint-lime dressing for lunch.
  

Blueberries

The high fiber and phytochemical content of blueberries fuels good gut bugs, reduces inflammation, and maintains a strong gut lining, says Shah. This is noteworthy because more than 70 percent of the body’s immune cells are located in the gut, according to Shah. The fiber in blueberries helps slow digestion and support healthy blood sugar control, which may improve insulin sensitivity over time. This matters because chronically high blood sugar levels can impair immune cell function and weaken the body’s ability to fight infection, Shah says. Additionally, blueberries provide antioxidants, vitamin C, and vitamin K, all of which support immune cells.

How to Eat

"Blueberries are best enjoyed frozen or raw to preserve their antioxidant content," says Shah.

• Toss blueberries in your favorite salad for a punch of flavor and texture.
• Add blueberries to smoothies, overnight oats, or breakfast cereal, says Shah.
• Make a simple fruit salad by mixing blueberries, orange wedges, and sliced bananas with a drizzle of honey.
• Top yogurt (or frozen yogurt bark) with blueberries.

Grapefruit

Grapefruit, like oranges, is packed with immune-supporting vitamin C. It also "has beneficial plant compounds, flavonoids, and carotenoids, which work to support the immune system by fighting inflammation and helping cells communicate with each other," says Hillis. Plus, the citrus fruit contains B vitamins such as folate, thiamin, vitamin B6, and riboflavin, notes Hillis. Not only do these B vitamins work as enzymes involved in immune cell function, but they can also control oxidative stress and inflammatory responses, she says. 

How to Eat

• For a light lunch, make a grapefruit, salmon, and avocado salad.
• Sip on a fresh grapefruit, carrot, and ginger juice.
• Use grapefruit in a citrus salad with pomegranate seeds for the ultimate immune-supporting dish.