13 Immunity-Boosting Foods To Build A Healthy Life

Introduction

In recent years, many people have become increasingly interested in how to support or maintain a healthy immune system. Questions such as “How can I improve my immunity?” or “How can I support my body’s natural defences?” are more common than ever. 

People often seek ways to strengthen their immunity through various means, including medicines, diets, exercise routines, and lifestyle changes. However, it is important to understand that consuming a variety of so-called ‘superfoods’ alone will not guarantee good health. Instead, a balanced and nutritious diet, when combined with other healthy habits, can play a key role in supporting the body’s immune function¹. 

The immune system is our body’s natural defence mechanism. When harmful microorganisms such as bacteria or viruses enter the body, the immune system responds to help defend against them. White blood cells (WBCs) are particularly important in this process and are a key component of immune function. 

Immunity-Boosting Foods

Foods that support the immune system typically contain a combination of essential vitamins, minerals, proteins, antioxidants, and other beneficial compounds. These nutrients work together to help maintain the normal functioning of the body’s natural defence mechanisms. 

1. Green Leafy Vegetables

Spinach and broccoli are packed with important nutrients such as antioxidants, vitamins, minerals, and dietary fibre. These components are known to support the body’s natural immune function and contribute to overall health². 

Green leafy vegetables also contain bioactive compounds that may help maintain gut health, which plays a vital role in the body’s immune response. Whenever possible, it is advisable to consume such vegetables raw or lightly cooked, as this can help preserve their nutritional value. 

2. Dry Fruits and Nuts

Antioxidants are important for maintaining a healthy immune system. Nuts like almonds, walnuts, and cashews are rich in vitamin E, a key antioxidant. Almonds also provide protein and healthy fats, which help sustain energy levels. A small handful daily can be a nutritious addition to your diet³. 

3. Ginger and Garlic

Ginger and garlic are well-known for both their flavour and traditional use in home remedies. Ginger contains natural compounds with antioxidant and anti-inflammatory properties, while garlic provides allicin, which may support the body’s defences^4,5. A cup of ginger tea daily can be a comforting addition to a balanced routine.  

4. Turmeric and Other Indian Spices

Indian spices such as turmeric, clove, asafetida, pepper, and cinnamon are traditionally used for their potential health-supporting properties. Turmeric, which contains the compound curcumin, is known for its antioxidant and anti-inflammatory effects. 

These spices are often combined in a herbal decoction, commonly known as kadha, which is traditionally consumed to support overall wellbeing and the body’s natural defences⁶.   

5. Dairy Products

Yogurt and smoothies are enjoyable foods that may support immune health. Probiotics are beneficial bacteria found in the gut, play a role in digestion and overall wellbeing. Low-fat yoghurt and other fermented dairy products are good sources of probiotics, as well as proteins, fats, and vitamins that contribute to a balanced diet⁷.  

Plant-based foods are gaining popularity due to their rich nutritional content. When included as part of a balanced diet, such foods may help support the body’s natural immune function.

Dr. Rajeev Singh, BAMS

6. Mushrooms

Button mushrooms are rich in selenium and B vitamins, which contribute to maintaining the body’s natural defences. A mushroom omelette combined with vegetables can be a nutritious addition to a balanced diet⁸. 

7. Meat and Fish

Whether it is chicken, red meat, beef, pork, or seafood, these foods provide valuable protein, which is essential for the body to build and repair tissues. For many, a bowl of chicken soup is comforting when unwell. Proteins in chicken supply amino acids that support the body’s natural immune responses. Additionally, shellfish such as oysters and crabs are rich sources of zinc, a mineral important for maintaining overall health^9,10. 

8. Eggs

Egg yolks are rich in nutrients that support overall health. Eggs provide vitamin D and proteins, both of which contribute to the maintenance of normal bodily functions, including the immune system¹¹.  

9. Sweet Potatoes

Sweet potato pancakes with eggs are popular among children and can be a nutritious choice. Sweet potatoes are rich in beta-carotene, a nutrient that supports the healthy functioning of white blood cells, which play a role in the body’s natural defence mechanisms¹². 

10. Berries

Berries such as blueberry, elderberry, and acai berry are rich in antioxidants, which contribute to maintaining overall health and supporting the body’s natural defences¹³. 

11. Citrus Fruits

Citrus fruits such as oranges, grapes are excellent sources of vitamin C. This vitamin contributes to the normal functioning of the immune system and overall health¹⁴. 

12. Brown Rice

Brown rice is good source of magnesium, a mineral that supports the healthy functioning of the nervous system¹⁵. 

13. Tea

A cup of black tea can help refresh your mood and provides antioxidants that support overall health. Various teas, including green tea and anise tea, contain polyphenols and flavonoids, compounds known for their antioxidant properties¹⁶.  

In addition to consuming nutritious foods that support the immune system, there are other effective ways to maintain and enhance your immunity, such as: 

• Exercising regularly 
• Getting sound sleep 
• Avoid smoking and alcohol 
• Minimising stress 
• Practice hygiene like washing hands 

Moringa (Drumstick leaves) is a nutritious plant that contains a variety of vitamins, minerals, and bioactive compounds. It is recognised for its antioxidant, anti-inflammatory, and antimicrobial properties, which contribute to its overall health-supporting potential. Some preliminary studies suggest that moringa leaves may help support the body’s immune system.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Conclusion

Supporting the immune system requires more than relying on specific “superfoods” or quick fixes. A balanced diet rich in a variety of nutritious foods, combined with healthy lifestyle habits such as regular exercise, adequate sleep, good hygiene, and stress management, plays a vital role in maintaining your body’s natural defences. By making these practical and sustainable choices, you can help strengthen your immunity and promote overall wellbeing for the long term. 

References

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