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Why These Fruits, Seeds,and Vegetables will Boost Your Immune System to the Roof.


Kiwi is a small green fruit that is full of essential nutrients for our bodies. This little fruit is packed with vitamins and nutrients needed for a healthy body and one that stands out is its high content of Vitamin C.

by Catherine Mwinza
by Catherine Mwinza

This fruit has the highest amounts of vitamin C as compared to citrus fruits like oranges and Lemons. A study shows that 100 grams of Kiwi comprise about 154 % of vitamin C and this percentage almost doubles that of both Oranges and Lemons.

Vitamin C is a powerful antioxidant which helps in eliminating free radicals that may cause Cancer or inflammation. Vitamin is an excellent booster of the body’s immune system that fights harmful pathogens. Take this fruit daily and boost your body’s immune system.


Papaya is among the super fruits that are loaded with tones of nutrients and minerals that we all need in our daily lives. Consuming one Papaya each day is a great way of getting Vitamin C that we need in our bodies daily.

by Catherine Mwinza
by Catherine Mwinza

The Vitamins C and A found in papayas which come from the beta-carotene are very important for proper functioning of a healthy immune system. This fruit is an excellent choice for preventing some recurrent illnesses like colds and flu.

Sunflower Seeds

Sunflower seeds are loaded with nutrients that are essential to the body’s immune systems. They contain Phosphorous, Vitamin B 6, Vitamin E and magnesium. Sunflower seeds have about 82 % of Vitamin E that is recommended for our bodies.

by Catherine Mwinza
by Catherine Mwinza

This Vitamin is a very powerful antioxidant and it is important in regulating and maintaining a healthy immune system in our bodies. Taking sunflowers seeds in recommended percentages is a great way of keeping our immune system in check.

Red Bell Pepper

Red Bell Pepper are vegetables that are loaded with Vitamin C even more than the citrus fruits. These vegetables are a great source of beta-carotene. The vitamins and antioxidants in this vegetable help in boosting immune systems and maintaining a healthy skin as well.

Investing in red bell peppers is an added advantage to your body's immune system. Next time you are at your grocery store don’t forget to grab this powerful vegetable into your shopping basket.


This dark green leafy vegetable is full of vitamin C that you will find readily available in all the local stores around you. Spinach is parked with many antioxidants and beta-carotene which may boost the infection-fighting ability of the immune system.

by Catherine Mwinza
by Catherine Mwinza

While preparing this vegetable it is advisable to cook it as little as possible to retain its nutrients. Make it your habit to incorporate this super vegetable into your meals and reap its excellent nutrients.

Citrus Fruits

When we hear of citrus fruits we always think of Oranges and Lemons as our number one citrus fruits we can get. However, we have a whole lot of citrus fruits to choose from that are packed with Vitamin C for our daily intake which helps in boosting our body’s immune system.

Some of these citrus fruits are Tangerines, grapefruits, Clementine’s and Limes that you can get readily available in your local stores. Invest in these fruits and you will be on your way into boosting your Immune system.

by Catherine Mwinza
by Catherine Mwinza