Boost immunity: Include these 10 superfoods in your daily diet for a stronger immune system
Boosting immunity enhances the body's ability to defend against infections, diseases, and harmful pathogens. A robust immune system effectively identifies and neutralises threats, preventing illnesses and maintaining overall health. Here are 10 foods that can help you boost your immunity naturally.
Boosting immunity enhances the body's ability to defend against infections, diseases, and harmful pathogens. A robust immune system effectively identifies and neutralises threats, preventing illnesses and maintaining overall health. This involves strengthening immune responses through a balanced diet, regular exercise, adequate sleep, and stress management. (Image: Canva)
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Key nutrients, such as vitamins and antioxidants, play a crucial role in supporting immune function. By adopting healthy lifestyle habits and incorporating immune-boosting foods, individuals can improve their body's natural defences, reducing susceptibility to infections and promoting long-term wellness. A proactive approach to immune health is essential for a strong and resilient body. Nutritionist Rashmi Nanda from Surat’s Wellness brand Healthy Diet shares the name of the top 10 superfoods that naturally boost the immune system. (Image: Canva)
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Berries: Berries, including blueberries, strawberries, and raspberries, are packed with antioxidants like vitamin C and flavonoids. These compounds combat oxidative stress, protect cells from damage, and support the immune system by enhancing the function and production of immune cells. (Image: Canva)
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Citrus fruits: Oranges, lemons, and grapefruits are rich in vitamin C, which is crucial for the synthesis of immune cells and antibodies. Regular consumption helps boost the immune response, making it easier for the body to fend off infections and illnesses. (Image: Canva)
Garlic: Garlic contains allicin, a compound known for its antimicrobial and anti-inflammatory properties. Allicin supports immune function by enhancing the activity of white blood cells and reducing inflammation, thus helping the body resist and recover from infections. (Image: Canva)
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Spinach: Spinach is a powerhouse of vitamins A, C, and E, as well as antioxidants and folate. These nutrients work together to enhance the production and function of immune cells, improve the overall immune response, and maintain healthy mucous membranes. (Image: Canva)
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Ginger: Ginger is renowned for its anti-inflammatory and antioxidant effects, attributed to compounds like gingerol. It helps reduce inflammation, supports immune function, and may alleviate symptoms of common illnesses, contributing to a more resilient immune system. (Image: Canva)
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Yoghurt: Yoghurt is rich in probiotics, beneficial bacteria that support gut health. A healthy gut microbiome is closely linked to a strong immune system, as it helps regulate immune responses and protects against harmful pathogens. (Image: Canva)
Nuts and seeds: Nuts like almonds and walnuts and seeds such as chia and flaxseeds are excellent sources of vitamin E, zinc, and omega-3 fatty acids. These nutrients help strengthen the immune system, reduce inflammation, and support overall health. (Image: Canva)
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Sweet potatoes: Sweet potatoes are high in beta-carotene, which the body converts into vitamin A. This vitamin is vital for maintaining healthy skin and mucous membranes, which act as barriers to infection and support the immune system’s ability to respond to threats. (Image: Canva)
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Turmeric: Turmeric contains curcumin, a potent antioxidant and anti-inflammatory compound. Curcumin enhances immune function by modulating inflammatory responses and neutralising free radicals, which can help protect the body from chronic diseases and infections. (Image: Canva)
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Green tea: Green tea is rich in antioxidants, particularly catechins and flavonoids, which support immune health. These compounds boost the body’s ability to fight off pathogens and may reduce the risk of chronic diseases, promoting overall wellness. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
