12 everyday foods that help your body fight viruses

Fermented foods
If you often include yogurt, kimchi, and kefir in your diet, know that you are protected. These are packed with “good bacteria” that keep your gut and immunity strong. Some even show flu-fighting powers. (Image: Canva)

Fermented vegetables
Sauerkraut or fermented cabbage aren’t just tangy, they’re full of antioxidants that calm the body and help fight off infections.(Image: Canva)

Herbs
Tulsi, oregano, fennel, even peppermint — these aren’t just flavour makers. They’ve been used for centuries to soothe coughs and colds and fight viruses naturally.(Image: Canva)

Garlic
Garlic is an everyday staple for many. That strong smell in food, it comes from allicin, a compound that blocks viruses from spreading. No wonder grandma always adds more garlic to home remedies.(Image: Canva)

Ginger
Having ‘adrak ki chai’ is a norm in Indian households. A cup of ginger tea isn’t just comforting, fresh ginger can fight certain viruses and ease inflammation at the same time.(Image: Canva)

Turmeric
One of the favourite spices, turmeric is used in several foods. The golden spice of Indian kitchens, turmeric has curcumin that strengthens immunity and may even make vaccines work better.(Image: Canva)

Medicinal mushrooms
Shiitake and reishi mushrooms balance the immune system, helping your body fight, but without overreacting.(Image: Canva)

Various teas
Green and black tea contain natural compounds that stop viruses from entering your cells. A simple cup can quietly protect.(Image: Canva)

Morning coffee
Your morning brew doesn’t just wake you up. Coffee has compounds that help your body resist viruses, especially if paired with regular exercise.(Image: Canva)

Apple cider vinegar
Raw, unfiltered ACV is believed to help with mild infections. Science is still catching up, but it remains a popular natural remedy.(Image: Canva)

Functional foods
Nuts like almonds, walnuts, pistachios have several health benefits, including fighting inflammation. Alongside, olive oil, oily fish, beans, also help reduce inflammation, which is key to staying virus-resistant.(Image: Canva)

Fruits and vegetables
From citrus fruits to leafy greens, colourful produce brings vitamin C, fibre, and antioxidants, your natural virus-fighting toolkit.(Image: Canva)