Monsoon immunity: Boost your body’s defences with these 10 nutrient- and antioxidant-rich foods
Your immune system needs constant nourishment to stay strong. Here are 10 everyday foods loaded with essential nutrients, antioxidants, and powerful compounds that can naturally help your body fight off infections.
Monsoon is the time when your body is constantly exposed to harmful germs, viruses, and bacteria. While your immune system works around the clock to protect you, it needs the right function properly. Studies suggest that by eating a balanced, nutrient-rich diet full of fruits, vegetables, spices, and other wholesome foods, you can give your immune system the support it needs to stay strong and resilient against infections. Below are some foods you can include in your diet (Images: Canva)
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Squeeze citrus Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, a vital nutrient for immune health. Vitamin C helps to increase white blood cell production, which is essential for fighting infections. These fruits are also packed with antioxidants that protect cells from damage, making them a refreshing, daily dose of natural immune support.
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Enjoy berries Berries such as blueberries, strawberries, and raspberries are rich in powerful antioxidants like anthocyanins, along with vitamin C and fibre. They help reduce inflammation, support immune cells, and protect the body from harmful free radicals. Their vibrant colours come from plant compounds that boost immunity, making them a sweet and simple addition to your diet.
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Add garlic Garlic has been used for centuries for its medicinal properties. It contains allicin, a bioactive compound known to enhance immune responses. Garlic’s antibacterial and antiviral properties can help reduce the severity of colds and infections. Adding it to your meals not only boosts flavour but also strengthens your immune defences.
Go leafy Leafy greens like spinach, kale, and mustard leaves are rich in vitamins A, C, and E, along with fibre and iron. They help your immune cells function properly and fight off viruses and bacteria. Their antioxidants reduce inflammation in the body, and they also provide folate, which aids in cell repair and renewal.
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Include ginger Ginger contains gingerol, a natural anti-inflammatory compound that aids digestion and helps reduce nausea. It also supports immune function by fighting harmful pathogens and easing cold symptoms. Drinking ginger tea or adding fresh ginger to dishes can soothe your body while giving your immune system a gentle boost.
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Relish yoghurt Yoghurt is packed with probiotics, the friendly bacteria that keep your gut healthy, a key part of your immune defence. It also offers protein, calcium, and vitamin D, which all play roles in immunity. Look for unsweetened, live-culture yoghurts for maximum benefits, and enjoy it as part of your breakfast or snacks.
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Snack almonds Almonds are full of healthy fats, vitamin E, and antioxidants. Vitamin E is particularly important for immune health, as it acts as a powerful antioxidant to protect your cells from damage. A small handful of almonds daily can help maintain a strong immune response while keeping your heart healthy too.
Sprinkle turmeric Turmeric contains curcumin, a bioactive compound with potent anti-inflammatory and antioxidant properties. It has been shown to modulate immune function and improve antibody responses. Adding turmeric to curries, teas, or smoothies can be a simple way to use its benefits.
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Eat eggs Eggs provide high-quality protein, vitamin D, zinc, and selenium, nutrients crucial for supporting immune cells. They’re also rich in choline, which aids in healthy cell structure and communication. Versatile and affordable, eggs can be enjoyed in many ways, from boiled to scrambled, offering a nutrient-dense option for everyday meals.
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Mix seeds Seeds such as pumpkin, sunflower, and flaxseeds are rich in zinc, magnesium, and healthy fats. Zinc plays a key role in immune cell function, and these seeds also provide antioxidants and fibre. They’re easy to sprinkle over salads, smoothies, or porridge to add both crunch and immune-boosting goodness.
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
