Boost your immunity with these 6 superfoods in your daily diet
Diet guide: Eating right is one of the most effective and natural ways to strengthen your immunity. Starting your morning with soaked almonds to enjoying a berry-packed snack during the day, here are 6 superfoods that can be easily included in your everyday meals.
Playing safe and avoiding foods and germs is not enough to stay steer clear of diseases and infections. Building a strong immune system that can handle whatever comes your way, is also important. With the changing seasons and rising pollution levels, immunity can often take a hit. However, small dietary changes can make a huge difference (Images: Canva)
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A healthy change in your diet doesn’t have to include exotic ingredients or expensive supplements, just a few superfoods that are likely available in your kitchen, can do the trick, says Dr Rohini Patil, MBBS and Nutritionist. “If you're tired of constantly falling sick or just looking to feel more energised and active, it is vital to nourish your body with the right foods. What you eat daily plays a crucial role in how your body fights off infections. From antioxidants to probiotics, the right nutrients strengthen your body’s natural defenses, thus helping you bounce back faster from illness and stay protected year-round,” she suggests. Add these 6 immunity-boosting superfoods, suggested by Dr Patil, to your daily diet:
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Almonds: They are packed with immune-boosting nutrients like Vitamin E, B2, magnesium, iron, and copper. “Almonds are a great snack that supports energy and immune system function,” says Dr Patil. Just a handful of almonds a day can help your body stay strong and illness-free.
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Citrus fruits: Oranges, lemons, and grapefruits are rich in Vitamin C, a nutrient that promotes the production of white blood cells. These cells are essential for fighting infections. Include citrus in your daily routine for a fresh, natural immunity lift.
Yoghurt: It is more than a breakfast staple, it’s a probiotic-rich food that supports a healthy gut. “Since a large portion of your immune system resides in your gut, adding yogurt to your meals can help maintain balance and boost health,” Dr Patil says.
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Garlic: This ingredient is a natural antibiotic. “Garlic contains allicin, a compound with antibacterial and antiviral effects. Adding garlic to your meals regularly can help your body better fight off colds and flu,” notes Dr Patil.
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Berries: Strawberries, blueberries, and raspberries are loaded with antioxidants that protect cells from damage and reduce inflammation. They’re also high in Vitamin C and fiber, making them a delicious way to support your immune system naturally.
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Leafy greens: Spinach, kale, and other leafy greens are nutritional powerhouses. Packed with iron, calcium, fibre, and a host of vitamins, these vegetables strengthen your immune defences and support wellness. A simple salad or smoothie can go a long way. (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)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
