When it comes to your immune system, it’s not only during the colder months that you should focus on getting a boost. If you build your immune system constantly, you will enjoy the full benefit of fresh fruit and other nutritious foods. Here are some foods that you should include in your diet.

Citrus fruits

When we think of our immune system, we often think about vitamin C. This is an essential vitamin but not one that your body can store. This means that you need to consume moderate quantities regularly in order to make sure that you always have a fresh supply in your body. Vitamin C is believed to increase white blood cell production. These cells are important for fighting various infections. So, get your vitamin C quota by eating oranges, grapefruit, tangerines, clementines, lemons and limes.

Red bell peppers

One thing that many people don’t realise is that vitamin C does not only come from select fresh fruit. You can also get plenty of this vitamin by eating red peppers! The beta carotene in red peppers will also help keep your skin looking beautiful.


Broccoli is the kind of food that you normally either love or hate. What might persuade more people to love broccoli is the fact that it is rich in vitamins C, A and E! It is a low calorie, nutrient dense food that can even help those who want to drop some excess fat.


Unlike most fresh fruit and foods, garlic is one that you cannot simply indulge in whenever you like. For no other reason than being polite to your co-workers or clients. It is often something we tend to enjoy when we know that we will not need to interact with others too closely. Garlic can be enjoyed as is or you can add it to various foods. It is also really effective at lowering blood pressure as well as boosting the immune system because it contains allicin and other similar compounds.


Popeye was definitely on to something as far as spinach is concerned! Like broccoli, you either love or hate spinach. It is also rich in vitamin C, antioxidants and beta carotene so there are plenty of reasons to include spinach in your diet. Of course, like all things in life, remember to enjoy in moderation. This food is rich in oxalates so, if you are prone to certain types of kidney stones, your doctor might recommend that you not eat too much spinach or even none at all.


Kiwis are one of the best types of fresh fruit for keeping colds at bay. They are rich in vitamin C, potassium, vitamin K and folate. This makes the fruit particularly well-rounded in terms of nutritional value and what it has to offer your body.

Above all, you should never forget the ‘5 a day’ recommendation. This means that you should include at least 5 portions of various fresh fruit and vegetables every day. You do not have to do this in a single setting, however. Instead, you can enjoy one or two types of fruit as part of your breakfast followed by some baby spinach added to your lunchtime salad or as a side item. Finish off with a few veggies on your plate in the evening. If you do not want to add fruit or vegetables to your breakfast, you can enjoy them as snacks in between meals too.