What to eat to boost your immunity: Include citrus fruits, leafy vegetables, nuts and seeds in your daily diet

Health benefits of citrus fruits: Lemons, oranges, and grapefruits are rich in vitamin C, a key nutrient that supports the immune system by enhancing the production of white blood cells (Image: Canva)

Ageing brings along experience and wisdom but it also comes with a drag of constant fatigue, a persistent battle with recurrent infections, and a slow recovery from illnesses. These could be subtle signs of a struggling immune system, your body's defense against various threats. Therefore as the years roll by, it is important to maintain a robust immune system so that your body becomes more adept at fighting against infections and illnesses.

A strong immune system acts as your body's defence that safeguards against harmful pathogens such as bacteria and viruses. With age, it becomes increasingly vital to sustain a robust immune system by including essential nutrients that boosts its functionality. The essential nutrients include vitamin C, vitamin D, zinc, probiotics, iron, beta-carotene, omega-3 fatty and vitamin E.  Including nutrient rich and immune-boosting foods into your diet is a proactive measure for maintaining a healthy body.

Here are 8 immunity-boosting foods for all age groups:

Citrus fruits: Lemons, oranges, and grapefruits are rich in vitamin C. This vitamin is a key nutrient that supports the immune system by enhancing the production of white blood cells.

Green leafy vegetables: Green leafy vegetables like spinach and kale offer a variety of nutrients, including beta-carotene and vitamin E. Beta-carotene is further converted to vitamin A and plays a vital role in immune health.

Yoghurt for gut health: Probiotic-rich yoghurt supports a healthy gut microbiome, which benefits children, adults, and seniors alike. Moreover, a well-balanced gut microbiota is linked to improved immune responses.

Nuts and seeds: Never underestimate the power of these small and tiny treats. A handful of nuts and seeds, such as almonds, sunflower seeds, and flaxseeds, provide a mix of nutrients, including zinc and omega-3 fatty acids. Zinc is essential for the proper functioning of immune cells.

Fatty fish: Good news for you if you are a fish person. Salmon, mackerel, and trout supply vitamin D and omega-3 fatty acids, which are good for seniors. Vitamin D plays an important role in immune function and helps regulate inflammation.

Colourful veggies for children: Vegetables like carrots and sweet potatoes offer beta-carotene, a precursor to vitamin A. It improves the immune system of growing children and aids in eye health.

Lean meats for adults: Iron deficiency can impair the immune response in adults. Your love for non-vegetarian foods helps you fight iron deficiency. Consuming chicken, turkey, and lean beef may help to provide iron, a mineral vital for immune cell function.

Fortified foods for all ages: Foods like fortified cereals and dairy products contribute to vitamin D intake. Adequate vitamin D levels are essential for immune function and bone health, thus making these foods suitable for various age groups.