A strong immune system is the body’s natural defence against infections and illnesses. While lifestyle choices like adequate sleep, exercise, and stress management play an important role, the food you eat can significantly impact your immunity. Certain foods are packed with vitamins, minerals, and antioxidants that help your body fight off harmful pathogens. Let’s look at some natural immunity-boosting foods you can add to your diet.

1. Citrus Fruits
Oranges, lemons, grapefruits, and limes are rich in vitamin C, which stimulates the production of white blood cells—your body’s first line of defence against infections. Since vitamin C is not stored in the body, daily intake is important.

2. Garlic
Garlic is more than just a flavour enhancer—it’s known for its immune-boosting properties. Allicin, a sulfur-containing compound found in garlic, helps fight infections and supports heart health, too.

3. Ginger
Ginger has anti-inflammatory and antioxidant properties. It can help reduce sore throats, ease nausea, and strengthen immunity. Fresh ginger tea or adding it to meals is an easy way to include it in your diet.

4. Turmeric
This golden spice contains curcumin, a powerful anti-inflammatory compound that boosts immune response. Adding turmeric to milk, curries, or soups is a simple way to enjoy its benefits.

5. Yoghurt
Probiotic-rich foods like yoghurt help maintain a healthy gut, where a large part of the immune system resides. Look for yoghurt with “live and active cultures” and avoid heavily sweetened varieties.

6. Green Leafy Vegetables
Spinach, kale, and other greens are loaded with vitamins A, C, and E, as well as antioxidants and fibre. They enhance immunity while supporting overall health.

7. Nuts and Seeds
Almonds, walnuts, sunflower seeds, and flaxseeds are excellent sources of vitamin E, healthy fats, and zinc—nutrients that keep the immune system strong.

8. Green Tea
Green tea contains catechins, powerful antioxidants that boost immune function and protect cells from damage. It’s also a healthier alternative to sugary beverages.

Remember, a strong immune system starts with the right nutrition. Add these foods to your meals and give your body the natural defence it deserves.

 

Dietitian Vinita Jaiswal
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