Fruits and vegetables are essential components of a healthy diet, providing essential nutrients to support our body’s overall function. In addition to giving off essential vitamins, minerals and fibre, certain fruits and vegetables do extra well in strengthening our immune system and protecting us from illnesses. 

Want to know what fruits and veggies we’re talking about? Make sure to read this article before getting fruit and vegetable delivery from Manettas.

Powerful Citrus Fruits

Citrus fruits are packed with Vitamin C, which is renowned for its immune-boosting properties. Vitamin C helps promote the production of white blood cells, essential for fighting infection. Furthermore, citrus fruits are rich in antioxidants, which help reduce oxidative stress, a factor that contributes to the development of chronic illnesses. 

What’s even more amazing about citrus fruits is the fact that you have so many options, including:

  • Oranges
  • Lemons
  • Grapefruits
  • Limes

Hearty Leafy Greens

Ah, them leafy greens. We all know from school that they’re a nutritional powerhouse. What some of us might not know is that they’re crucial in boosting the immune system. Leafy greens are rich in Vitamin A, an antioxidant that helps reduce inflammation and protect the body from infection. 

In addition, leafy greens are packed with minerals, such as magnesium, zinc and iron, which are all essential for a healthy immune system. Examples of leafy greens include:

  • Kale
  • Spinach
  • Swiss chard

Colourful Cruciferous Vegetables

Cruciferous vegetables are filled with a wide range of nutrients that are beneficial to the immune system. They are a great source of Vitamin A, which helps reduce inflammation and protect the body from infection. Moreover, cruciferous vegetables contain sulforaphane, a compound that helps protect cells from oxidative damage. Enjoy cruciferous vegetables, such as:

  • Broccoli
  • Cauliflower
  • Brussels sprouts

Powerful Berries

Berries are packed with antioxidants and phytonutrients, which are essential for optimal immune system function. The antioxidants found in berries help reduce inflammation and protect the body from infection. They’re also rich in Vitamin C, which, as we learned earlier, promotes the production of white blood cells. Have you tried the following berries?

  • Blueberries
  • Raspberries
  • Blackberries

Hearty Nuts and Seeds

Nuts and seeds are generally rich in Vitamin E, an antioxidant that helps protect cells from oxidative damage. They’re also a great source of zinc, a mineral that helps reduce inflammation and protect the body from infection. Enjoy a variety of nuts and seeds, such as:

  • Almonds
  • Walnuts
  • Sunflower seeds

Tropical Fruits

Tropical fruits are among the most popular and readily available types of fruits. They also happen to be rich in Vitamin C and antioxidants. Common tropical fruits include:

  • Mangoes
  • Pineapples
  • Papayas


Eating a variety of fruits and vegetables is a smart, excellent way to boost your immune system. Some of them are slightly better than others in doing the job. To maximise our diet, choose fruits and vegetables, such as citrus fruits, leafy greens, cruciferous vegetables, berries, nuts, seeds and tropical fruits. With the right combination of these powerful fruits and veggies, we can strengthen our immune system and enjoy a healthier and more vibrant life.


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