Immunity Boosting Foods

The immune system is a fortress mainly located in the intestines. Here, billions of beneficial microorganisms coexist. These microorganisms play an important role in strengthening immunity by contributing to the defence against infections and diseases.

By better understanding the role of the immune system and gut flora, you can take steps to support it. This is where the immunity booster Indian foods and the right dietary supplements come into play.

As it is said that “the greatest wealth is health”, it is necessary to focus on natural ways to boost the immune system. Here are the most preferred foods to increase immunity against cold and cough and build a healthy life.

Diet plays an essential role in the proper functioning of the immune system. By choosing the right foods, rich in vitamins, antioxidants, and other beneficial nutrients, it is possible to help the body defend itself against infections or diseases.

Green-Leafy Vegetables

Green leafy vegetables are ultra-rich in vitamins, fibre, and antioxidants. They boost immunity and help prevent certain diseases. They are real allies of our immune system and are some of the best foods that boost immunity against COVID-19 and other illnesses.

They can be easily incorporated into your diet by adding them to smoothies, salads, and other dishes.

Ginger and Garlic

Widely used in medicine and traditional cuisine, ginger and garlic promise exceptional benefits. For centuries, they have been used to combat fatigue, infections, and many other ailments.

Allicin is a compound found in garlic which helps in treating and reducing the risk of getting a cold. A herbal tea made with garlic and ginger keeps the germs away.

They can be used to make herbal teas or drinks to boost your immune system. For example, ginger shots are a popular way to incorporate ginger into your diet.

Dairy Products

Dairy products, such as milk, yoghurt, and curd, are rich in protein. The protein in dairy products contains immunoglobulins/antibodies and a wide variety of amino acids that can regulate immune function.

Besides, lysozyme found in milk also effectively protects intestines from gastrointestinal infections, activates the immune system, enhances the activity of immune cells, and improves the body’s resistance to pathogenic bacteria.

Citrus Fruits

Citrus fruits are very beneficial for health and immunity. Being rich in Vitamin C, flavonoids, and fibre, citrus fruits enhance immunity and prevent colds and other diseases. These fruits are also involved in collagen synthesis which helps in maintaining skin’s elasticity and smoothness.

Eggs

One way to avoid infectious diseases, such as COVID-19, is to increase the body’s resistance against viruses. Eggs are rich in high-quality protein, antioxidants, vitamin B12, phosphorus, and essential amino acids.

Fish

Fish is a good source of protein and are essential foods to improve the immune system. Protein optimises the body's immunity and replaces damaged tissues. Besides, omega-3 fatty acids found in several types of fish, such as Salmon, Sardine, and Atlantic Mackerel, help improve the function of immune cells.

Nuts and Seeds

Nuts and seeds have a good amount of magnesium and are also rich in vitamin B and vitamin E, as well as antioxidants, which increase the body’s ability to fight bacteria and viruses.

Berries

One of the fruits that boost the immune system is berries. Either fresh or dried, berries are extremely helpful in boosting immunity. You can add strawberries, blueberries, raspberries, and elderberries to your diet. These berries have antioxidants and vitamins that will help you prevent infections and protect your cells.

Turmeric and Other Spices

There are many other Indian spices that have anti-inflammatory properties which contribute to building a healthy life. Spices like turmeric, asafoetida, cinnamon, etc., play a key role in boosting immunity. Adding turmeric and saffron provides many benefits and helps fight colds and flu.

Sweet Potatoes

Rich in antioxidants and different types of vitamins and minerals, sweet potatoes are considered to be highly nutritious.

Adding sweet potatoes to your diet will improve your gut health and promote healthy vision. Besides, sweet potatoes have anti-cancer properties, which can help prevent cancer and tumours.

Sweet Potatoes are also effective in enhancing the functions of the brain, resulting in better mental well-being.

Brown Rice

Thanks to its high mineral content, brown rice strengthens bones. In comparison with white rice, brown rice has a lot of fibre and nutrients. It not only boosts metabolism but is also helpful in managing weight, regulating blood sugar and supporting heart health.

Starting from reduced risk of critical illness diseases, and physical well-being to boosting immunity, a balanced and healthy diet has a lot to offer.

If you want to build a healthy life, you should start eating immunity-boosting foods in your daily life. You can use the above-mentioned examples and modify your current diet plan if it doesn’t include foods important for immunity.

A healthy lifestyle not only benefits you emotionally or physically but also financially.

However, this doesn’t mean you can forgo medical insurance. You should make buying a mediclaim policy a priority even if you are healthy. A health insurance policy offers financial support in difficult times. It can cover you during medical emergencies and ensure that you get the right treatment at the right time.

At Tata AIG, we offer several types of health insurance policies and add-on covers like critical illness insurance that can help increase your base coverage if you have a family medical history towards certain chronic conditions.

Alternatively, if you already have health insurance and need more coverage, you can purchase our top-up health insurance and get additional medical coverage at an affordable rate.

Which fruit is the number one immunity booster?

Citrus fruits are considered to be the top immunity boosters. With loads of Vitamin C, citrus fruits such as oranges, grapes, lemons, and tangerines help build immunity and fight infections.

What are the foods that boost the immune system?

Multiple foods can boost immunity – Ginger, garlic, dairy products, green leafy vegetables like spinach, nuts and seeds, berries, citrus fruits, broccoli, seafood, and mushrooms are all good foods for building a healthy immune system.

Disclaimer: This is a general guide on Immunity Boosting Foods. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.