15 Fruits and Vegetables to boost immunity

Fruits and vegetables boost Immunity
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Imagine that you are cooking your favorite mouth-watering dish and suddenly you are out of LPG at your home. Then, how will you feel? Irritated of course. Similar is with our bodies. It works well and healthy till it gets its fuel and when not, it depletes. We all need the stamina to maintain a cheerful and healthy life. Whether we do exercise, gym, dance, or work we need the stamina to perform it. So for this, our diet should be rich in healthy foods. Fast foods should not be included in the diet or should be taken in a negligible amount.

We should eat more vegetables and fruits as they are healthiest and are rich in minerals, vitamins, and so on. Besides this, both are rich in dietary fiber and strengthen our digestive system. Vegetables and fruits also provide energy to our body. Among them, some increase your stamina too. 

Here, is the list of 15 fruits and vegetables to boost your immunity.

1) Indian gooseberry 

Commonly known as Amla, Indian gooseberry is a citrus fruit. It is great for health as well as rich in antioxidants. Being overweight sometimes leads to lethargic activities and reduces stamina. For reducing weight, you can include amla in your diet. Amla is a  good fat cutter. Studies suggest that it is a good source of Chromium and is therefore protects you, heart, too. It also increases protein synthesis in the body by which it boosts up our body with energy. 

indian gooseberry or amla
15 Fruits and Vegetables to boost immunity 4

To your surprise, it increases concentration and helps you to work out better. Ayurveda mentions Amla as a herb of longevity. It increases your immunity and sexual ability as well.

2) Ashwaganda

It is also known as winter cherry. Extract from its berries and fruits provides energy, increases stamina and endurance.  In Ayurveda, it is referred as balya which means strength. It is available in tablet and powder form in the market.

3) Banana  

Ripe Banana for health and stamina

Bananas are not only tasty, but they are a good source of vitamins, minerals, magnesium, copper, and protein. Because of all these components, banana is a good source of energy. Banana can be eaten raw as well as ripe. It also improves digestive health as it contains an ample amount of fibers. Moreover, it also acts as an antioxidant as it is enriched with dopamine and catechins. This fruit is also good for your heart and kidney because it contains a lot of potassium. 

4) Apple

Apple fruit for healthy eating

Who hasn’t heard? An apple a day keeps the doctor away. Well, this is really a true saying. Apples have a high amount of energy-giving components. They have a surplus amount of carbohydrates, vitamins, minerals, and iron. Also, they are rich in sucrose (natural sugar) and therefore are a good source of energy.

5) Sweet potatoes

These are too tasty and have too many benefits. Being a good source of carbohydrates, sweet potatoes are also rich in iron, magnesium, and Vitamin C. Vitamin C helps in transporting fats which are further used to produce energy.   

6) Avocados

Avocado is a healthy and nutritious fruit. It is rich in nutrients, protein, and fiber. These elements of avocado keep us full of energy throughout the day. It also contains fats that may provide more energy and supply fat-soluble nutrients to the body. 

7) Blueberries

This tasty berry is rich in fiber that slowly provides energy to our body. Its effect is such that it keeps you fresh and full of energy for a long time after it’s consumption. You can eat then as a fruit or can garnish them over yogurt or oatmeal.

8) Watermelon

This seasonal fruit has about 90% of water, which keeps our body hydrated. We feel extra tired and exhausted when our body is dehydrated. Water itself is the source of energy and hence you can add this yummy fruit in your diet. 

9) Oranges

Rich in Vitamin C, oranges are also good antioxidants. Researches show that the antioxidant compounds found in oranges help in coping with stress. While in stress, everyone has experienced a feeling of fatigue. The antioxidants found in this fruit helps in decreasing fatigue and therefore act as an energy booster.

10) Spinach

All leafy green vegetables are good for health so is spinach. Spinach is rich in minerals like potassium, magnesium, and iron. These three play an important role in our body. Iron transports oxygen to cells. And cells use that oxygen to produce energy. Magnesium and Potassium help muscles and nerves to function properly. 

You can add spinach in your diet as a cooked vegetable or can have it as salad too.

11) Beans 

We all cook beans in different ways and innovate healthy dishes using it. To your surprise, it is packed with plenty of nutritional minerals. It contains proteins, Vitamin B, phosphorus, and copper. Copper and Phosphorus are responsible for converting food into energy. This energy is used up by cells and is further used to perform various functions in the body.

12) Bottle gourd 

This vegetable is rich in zinc. Zinc provides us energy by utilizing amino acids. You can cook this vegetable or can drink its juice. Its juice protects the heart and is diuretic and its leaves are used in treating jaundice. Bottle gourd also helps in weight reduction and is good for maintaining disturbed digestion as well.

13) Nuts 

Many of us are fond of nuts. Nuts including almonds, cashew, walnuts have high nutritional content. They have a lot of protein, carbohydrates, healthy fat, and are have high-calorie density. 

Among the nuts, walnut is rich in antioxidants. It is also packed with omega-3 and omega-6 fatty acids. Because of this, walnut increases energy levels. 

14) Beetroot 

Though some of us, may not find beetroot tasty, you will be amazed to know that beetroot is able to increase energy and stamina. It is full of nitrates, carbs, fiber, and sugar. Nitrates present in beetroot increase the production of nitric oxide. Nitric oxide improves blood flow and helps in supplying oxygen to the cells. Which in turn increases energy levels. Nitrates improve the efficiency of Mitochondria, which are known as the “Power House” of the cells. Which means they are the compounds that provide energy to the cell and to the body.

15) Coconut 

Coconut water relief us from the scorching sun. It is best for keeping our body hydrated. It is rich in minerals that maintain the water level and regulate our body temperature. Moreover, it helps in reducing hypertension and is good for diabetes too. You can also take it as an energy drink after exercising on a hot summer day, as it is rich in sodium and potassium.


At a glance, eat healthily. Add more fruits and green vegetables in your diet because they only enhance your stamina but also have other benefits on health. To maintain your health and longevity it’s better to stay away from fatty fast food. Hydrate, nourish, and boost your energy by adding a lot of fruits and vegetables in your diet. Don’t just think, start it today! 

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