Apples simply taste delicious on their own. They are one of the best fruits on Earth as they are loaded with beneficial nutrients that make them a healthy addition to salad, desserts, grilled meat, and other numerous dishes. Eating them has been linked to a lowered risk of various diseases including Type 2 diabetes and cardiovascular diseases. The superfood has a rich concentration of bioactive polyphenol compounds, antioxidants, and fiber that contribute to their wide-reaching health benefits (1).
When it comes to building a strong immunity, an apple is one of the best fruits that we can add to our regular lineup. Having this fruit daily will help give our body the tools it needs to stay healthy.
Apples contain immune-boosting vitamin C. A medium-sized apple offers 8.4 milligrams of vitamin C, providing more than 9 percent of our daily value (DV). Research showed that this vitamin plays a key role in helping the immune system function. It is beneficial in strengthening the epithelial (a type of tissue) barrier against pathogens and guarding against environmental oxidative stress, such as pollution to radiation, according to research (2).
Moreover, this exceptionally healthy fruit is also a good source of fiber. An apple (6.4 ounces or 182 grams) contains 4.4 grams of fiber, covering 16 percent of the daily value (DV). Fiber helps in boosting metabolism by improving digestion and gut health. In a University of Illinois study, the soluble fiber in apples was found to reduce the inflammation associated with obesity-related diseases and strengthens the immune system (3). According to researchers, this type of fiber in apples changes the immune cells to act in an anti-inflammatory manner, which helps us to recover faster from infection (6).
To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols which have many health benefits. The antioxidants in apples can also help protect us against seasonal colds, flu, and other ailments (4,5).
Aside from apples, there are other fruits that can help us boost our immunes system. Consume more of oranges blueberries, grapefruit, and pears.
General Tips To Boost Our Immune System
- Wash hands often
- Get enough rest
- Drink more tea
- Exercise regularly
- Know how to manage stress levels
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