Vitamin C, vitamin D, zinc, selenium and vitamin A all play roles in normal immune function."
Below, nine immunity boosting foods experts recommend eating regularly:Amla (Indian gooseberry)Amla is a fruit recommended by every expert and has long been a staple in Indian diets.
It's a rich source of vitamin C and antioxidants, with approximately 600-700mg of vitamin C per 100g.
Vitamin C supports normal immune function, including the production and activity of white blood cells.
One of its unique qualities is that its vitamin C content remains relatively stable even after cooking or drying.
A slight change in the weather can be enough to leave you sneezing, sniffling or feeling weak. While it is impossible to avoid every cold or infection, supporting your immune system with immunity boosting foods can help your body function at its best throughout the year. Jiah Kaur, a clinical dietitian and founder of The Painless Period Clinic, says, "While a strong immune system cannot be built around a handful of 'immunity boosting' foods, getting eight to nine hours of good quality sleep supports essential processes involved in recovery, hormonal regulation and immune function. Nutritionally, prioritise adequacy and variety over any one superfood: enough protein, complex carbohydrates, healthy fats, fibre, fluids and a good spread of micronutrients. Vitamin C, vitamin D, zinc, selenium and vitamin A all play roles in normal immune function."
Below, nine immunity boosting foods experts recommend eating regularly:
Amla (Indian gooseberry)
Amla is a fruit recommended by every expert and has long been a staple in Indian diets. It's a rich source of vitamin C and antioxidants, with approximately 600-700mg of vitamin C per 100g. Vitamin C supports normal immune function, including the production and activity of white blood cells. Amla is also rich in antioxidants, which can help combat oxidative stress and inflammation. One of its unique qualities is that its vitamin C content remains relatively stable even after cooking or drying.
Yoghurt
Leena Suri, a women's wellness practitioner and founder of the Human Upgrade Fest, recommends yoghurt for its role in supporting the gut-immune connection. A good quality yoghurt with live cultures can provide beneficial bacteria along with protein and other essential nutrients. A significant part of the immune system is associated with the gut, which is why maintaining a healthy and diverse gut microbiome can be beneficial for overall immune function. Including yoghurt as part of a balanced diet can help support this balance.
Ginger
Ginger contains bioactive compounds that have antioxidant and anti-inflammatory properties. It can also provide small amounts of nutrients such as magnesium and potassium. While ginger is not a cure for infections (contrary to popular belief), regularly using it in your diet can be an easy way to add flavour while benefiting from its antioxidant and anti-inflammatory properties. Try adding it to curries, soups, teas or homemade dressings.
Lemon
Lemon is another useful source of vitamin C, a nutrient involved in several aspects of immune function. It also contains antioxidants that can help protect the body from oxidative stress. You do not have to rely on lemon alone for boosting immunity though — other citrus fruits, such as oranges and sweet lime, can also be included as part of a varied diet rich in fruits and vegetables.
Pumpkin seeds
Pumpkin seeds are an easy way to add zinc, healthy fats, protein and other minerals to your diet. Zinc plays an important role in normal immune function and is also involved in wound healing, explains Dr Neha Shah, co-founder of The Good Weight. They are also one of the simplest snacks to incorporate into everyday meals. Suri says, "I literally think of them as something you can sprinkle onto almost anything." Add them to salads, yoghurt bowls, oats or simply enjoy them as a snack.
Fresh turmeric
Turmeric is a familiar ingredient in most Indian kitchens, but its potential benefits extend beyond adding colour to your food. Fresh turmeric rather than the dried and powdered form contains curcumin, a bioactive compound with antioxidant and anti-inflammatory properties. Curcumin has been studied for its role in modulating inflammatory pathways and supporting immune responses. However, turmeric is best viewed as one part of a varied diet rather than a standalone immunity remedy.
