Winter immunity: 7 reasons citrus fruits are essential for boosting immunity

Health benefits of citrus fruits: These fruits are rich in vitamin C, a powerful antioxidant that helps strengthen the immune system by promoting the production of white blood cells, which are important to fight off infections (Image: Canva)

Citrus fruits, including oranges, limes, lemons, pineapples, and grapefruits, are rich in nutrients and antioxidants. They play a vital role in defending your body against infections and promoting your health. Lack of vitamin C can lower your immune system. The symptoms of low immunity can include frequent colds, fatigue, delayed wound healing, and swollen gums. Regular consumption of citrus fruits can help reduce these risks and promote a healthy immune cell function that helps your body's natural defense mechanisms.

Citrus fruits are packed with essential nutrients that are vital for a strong immune system, agrees Dietician Surabhi Sharma, Clinical Nutritionist and Dietitian, Max Super Specialty Hospital, Gurugram. “Vitamin C, in particular, is a potent antioxidant that helps protect cells from oxidative damage. A deficiency in vitamin C can lead to weakened immunity, making you more susceptible to infections and illnesses,” she says.

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Sharma lists the following 7 reasons why citrus fruits are essential for boosting immunity:

• It is high in vitamin C: Citrus fruits are rich in vitamin C, a powerful antioxidant that helps strengthen the immune system by promoting the production of white blood cells, which are important to fight off infections.

• It's rich in antioxidants: In addition to vitamin C, citrus fruits contain flavonoids and other antioxidants that help protect immune cells from damage caused by free radicals, supporting the immune system's ability to function effectively.

• Boasts anti-inflammatory properties: The flavonoids and vitamin C found in citrus fruits have anti-inflammatory effects, which can help reduce inflammation and support a healthy immune response to infections.

• Boosts collagen production: Vitamin C is vital for collagen production, which is essential for wound healing and maintaining the integrity of the skin and mucous membranes; the body’s first line of defense against harmful pathogens.

• Supports gut health: Citrus fruits are a good source of dietary fibre, which promotes healthy digestion and supports the gut microbiome. Since the gut plays a key role in immune function, maintaining gut health is essential for your immunity.

• Keeps you hydrated: With their high water content, citrus fruits help keep the body hydrated. Proper hydration is essential for optimal immune function and assists in flushing out toxins that can compromise immune health.

• Helps you detoxify, naturally: The citric acid in citrus fruits can stimulate liver enzymes that assist in detoxifying the body, helping the immune system by clearing out harmful substances and supporting health. Adding citrus fruits into your diet is an easy and delicious way to boost your immune health and improve your well-being.