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Boost your immunity, stay healthy with these foods for a safe, energetic Holi 2025
Holi is time for colourful celebrationa, but while you enjoy the festivities its essential to keep your health in check. Here are some immunity-boosting foods to keep you safe and energetic.
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Holi is just around the corner but amid the outdoor feasting and water play, you may overlook its impact on your health and well-being. To stay protected from infections and keep your immunity strong, it's essential to include the right foods in your diet.
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Says Dr Shubham Vatsya, Senior Consultant Gastroenterology and Hepatology, Fortis Hospital Vasant Kunj, “Holi is a festival of fun and colours that includes a lot of activity. Playing for long hours, running around, and exposure to the sun can leave you feeling exhausted. Also, the combination of physical activity, dehydration, and festive feasting can make you feel drained.” He suggests the following foods to ensure you not only fight off illnesses but also keep yourself energised during the celebrations.
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Nuts and seeds: Almonds, walnuts, flaxseeds and pumpkin seeds are packed with essential vitamins, minerals, and Omega-3 fatty acids. “They reduce inflammation, boost energy, and keep your skin healthy, which is especially important when playing Holi for with friends and family,” says Dr Vatsya (Image: Canva)
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Tulsi and ginger: Holy basil and ginger have antiviral and antibacterial properties, making them great natural immunity boosters. “Start your day with tulsi-ginger tea to detoxify your system and keep infections at bay,” suggests Dr Vatsya. (Image: Canva)
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Green tea and herbal infusions: Replace sugary drinks with green tea or herbal infusions like chamomile, cinnamon, and mint tea. “These are packed with antioxidants and help cleanse your body after Holi celebrations,” says Dr Vatsya (Image: Canva)
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Turmeric milk: Rich in curcumin, turmeric is a powerful anti-inflammatory and antioxidant spice that helps boost immunity. “To maximise its benefits, pair it with black pepper, as it boosts curcumin absorption and increases turmeric's effectiveness. You can consume a glass of warm turmeric milk with a pinch of black pepper or prepare a detox drink with black pepper and turmeric for added health benefits,” he suggests (Image: Canva)
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Probiotic-dense foods: Consuming too many dense and sugary foods, such as desserts and fried snacks, can strain gut health. According to Dr Vatsalya, in order to support digestion, include probiotic-rich foods like yogurt, kefir, and sauerkraut in your diet. Opt for homemade chaas (buttermilk) or lassi to keep your digestion on track and maintain a healthy gut balance (Image: Canva)
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Citrus fruits (Oranges, lemons, and amla): Citrus fruits are rich in vitamin C, which help fight infections and promote faster recovery. “Amla (Indian gooseberry), a powerhouse of antioxidants and vitamin C, is especially beneficial. Include it in your diet through fresh juices or chutneys to boost your immunity” he adds. (Image: Canva) (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
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