A strong immune system plays a key role in the fight against malaria and other viral infections. When the malaria parasite enters the body through a mosquito bite, your immune system is the first to respond, working to control and fight the infection. To help it function well, you need more than just calories; you need real nutrition. The foods you eat can either boost your body’s ability to fight or weaken it.
People often underestimate how closely their food choices and immune strength are connected, says Dr Karuna Chaturvedi, Head, Clinical Nutrition, Max Super Speciality Hospital, Noida. “From infection-fighting white blood cells to the gut microbiome, the body relies on consistent nutritional support to ward off viruses, bacteria, and other pathogens. Your immune response depends on the quality of fuel you give your body. A well-balanced diet rich in antioxidants, vitamins, and healthy fats lays the groundwork for optimal immune defense,” says Dr Chaturvedi.
When you’re ill, the body uses more energy and nutrients to fight off invaders. That’s why it’s vital not just to eat, but to eat smart. Dr Chaturvedi explains, “Specific foods contain immune-boosting compounds, like vitamin C, zinc, probiotics, and anti-inflammatory agents, that help reduce the duration and severity of illness. A good immune-supporting diet can also reduce chronic inflammation, maintain a balanced gut microbiome, and improve resilience.”
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She suggests adding the following 10 foods to your diet to build your immune strength:
- Citrus fruits: Oranges, lemons, and grapefruits are vitamin C powerhouses, helping increase white blood cell production, key to fighting infections.
- Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and vitamins that protect cells and support immune response.
- Leafy greens: Spinach, kale, and collard greens provide vitamins A, C, and E, along with iron and zinc, essential for maintaining immune balance.
- Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts contain sulforaphane, known for its antimicrobial and detoxifying properties.
- Lean proteins and fatty fish: Chicken provides vitamin B6, which supports biochemical reactions in the immune system. Fatty fish like salmon and tuna offer omega-3s, which help combat inflammation.
- Whole grains: Brown rice, quinoa, and whole-wheat bread are high in fiber, B vitamins, and minerals, helping fuel immune cells.
- Yoghurt and fermented foods: Rich in probiotics, yogurt supports gut health, where a large part of the immune system resides.
- Garlic and ginger: Garlic offers antimicrobial benefits, while ginger provides anti-inflammatory support, especially useful during colds and flu.
- Turmeric: Its active compound, curcumin, has strong anti-inflammatory and antioxidant effects that help regulate immune activity.
- Nuts, seeds, and water: Almonds, sunflower seeds, and walnuts deliver vitamin E and healthy fats. Hydration is equally important for flushing toxins and supporting cellular functions.
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