Boost Your Immunity with these 8 Food Options

Are you feeling run down and frustrated with frequent bouts of sickness, especially during seasonal changes like monsoon or winter?

If you’re nodding your head into YES, you're not alone. 

Many people struggle with seasonal flu or infections during these times. And lower immunity is the reason. If you're looking for ways to strengthen your immunity, consider discovering the power of food that supercharges your immunity. You'll find helpful information in this blog as we uncover the best food that strengthens immune system.

8 Best Types of Food to Increase Immunity

The immune system is your body's defence system that keeps you healthy and protected. It is made up of organs, white blood cells, tissues, and proteins that work together to fight off viruses, bacteria, and toxins. It not only keeps you from getting sick but also helps in healing when you're injured. Plus, it's always ready to adapt to new threats.

Now, let's dive into some of the best immune-enhancing foods that naturally boost your immunity. Note that nutrients from whole food sources are better absorbed compared to processed foods or supplements. 

Citrus Fruits Vitamin C

Citrus fruits are rich in vitamin C, which is one of the most essential vitamins to strengthen immune system as it helps fight infections by increasing the number of white blood cells. Citrus fruits like Indian gooseberry (amla), oranges, lemons, lime, grapefruits, strawberries, and kiwi are all immunity booster fruits rich in vitamin C. It is also available in greens like broccoli, kale, etc. 

Did you know? A glass of orange juice contains twice the daily recommended value of vitamin C. Juice of orange with apple and carrot is the best fruit juice for immune system.

Greens and Root Vegetables Beta Carotene

Vegetables like spinach, kale, broccoli, apricots, sweet potato, and carrots are packed with beta carotene, which your body converts into vitamin A. This essential vitamin has powerful anti-inflammatory properties that help your body fight off toxins. For better absorption, pair these veggies with healthy fats, as vitamin A is fat-soluble. 

Did you know? Beta carotene is also good for your skin as it reduces sensitivity to sun rays and moderate protection from the damage caused by UV rays.

Nuts and Seeds – Vitamin E

Nuts and seeds are good sources of vitamin E, which is an antioxidant that improves immune function. Almonds and sunflower seeds are immune system-improving foods. A handful of nuts or seeds are enough to provide your daily dose of vitamin E, which helps in preventing tissue damage during a viral infection.

Did you know? Almonds are not actually nuts but seeds and have the highest amount of plant protein among all nuts oops seeds.

Fish and Eggs - Vitamin D

Fatty Fish, cord liver oil, eggs, fortified cereals and sunlight are the sources of vitamin D and foods to improve immunity power. Vitamin D is required to regulate your body’s immune response. An individual deficient in vitamin D is more prone to infections. 

Did you know? Sunlight is the primary source of vitamin D and a 15-minute sun exposure three times a week is all your body needs to synthesise vitamin D.

Poultry, Fish, Chickpeas - Vitamin B6

Vitamin B6 is essential for making white blood cells, and T-cells, which are required to fight infections. It also helps in maintaining the lymphatic system of the body and supports chemical reactions to boost immunity. Poultry, fish, chickpeas, bananas, starchy vegetables and non-citrus fruits that boost immune system are good sources of vitamin B6.

Did you know? The best time to take B vitamins is on an empty stomach in the morning. If you take it later in the day, it can affect your sleep.

Fermented Foods - Probiotics

Fermented foods are good immunity-boosting foods for adults as well as children. These foods are highly beneficial for adults as they support gut health and improve immunity. Foods like yoghurt, pickles, sauerkraut, and kimchi are good probiotics that stimulate the immune system and introduce good bacteria to your digestive system.

Did you know? 80% of the body’s immune defence lies in the gut and a balanced gut microbiome is most important for a healthy immune system.

Ginger and Turmeric - Antioxidants

Ginger and turmeric have anti-inflammatory properties and are rich in antioxidants, which help fight infections. Ginger turmeric tea is one of the best drinks to boost immune system and is often used as a remedy to improve immunity during a flu infection.

Did you know? People using blood thinners or having gallbladder issues should avoid using turmeric and ginger as both spices can worsen the symptoms.

Shellfish and Beans - Zinc

Zinc is essential for your immune system cells to function properly. Zinc is mostly found in animal-based foods and fortified cereals. Zinc deficiency adversely affects the immune system. Hence zinc supplements are the best immune supplement for people who are sick or have low immunity.

Did you know? Zinc is also required for the sense of smell and taste.

Eating for Better Immunity

Including these immunity-booster foods in your diet provides your body with the necessary nutrients to fight against infections. From vitamin C-rich citrus foods to zinc-filled shellfish, all these foods nourish your body. Combining these superfoods with a healthy lifestyle is the best way to survive in an environment full of infection-causing viruses, bacteria and toxins.

While a strong immune system is your body’s defence against diseases, you cannot always rely on the immune system alone because even the healthiest of all may fall sick. Hence, a comprehensive health insurance policy is a safety net you must have to protect your finances during a medical emergency. Invest in a Care Health Insurance Plan which takes care of all your medical needs including hospitalisation, OPD coverage, health check-ups and wellness benefits while you can live your life stress-free. Visit our website today to explore a wide range of health insurance plans or allow our experts to help you with the process.

>> Also Read: How Exercises Boost Immunity and a Healthy Living

Disclaimers: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.