8 foods to help boost immunity and fight disease

With age and an unhealthy lifestyle, the immune system can weaken, leaving the body vulnerable to colds, flu, and other illnesses. Therefore, we need to focus on foods that are not only rich in essential vitamins and minerals, but also possess powerful antioxidant and anti-inflammatory properties, which help protect the body from infection.

Below are 8 foods you should add to your daily diet for a healthy body.

Almond

Almonds are a rich source of nutrients that can significantly boost the immune system when added to the diet. Almonds are rich in 15 essential nutrients including vitamin E, zinc, folate, copper and magnesium, which are extremely important for overall health.

In fact, according to the Food Safety and Standards Authority of India (FSSAI) guidelines, almonds should be consumed daily as they contain magnesium, which plays an important role in building innate and adaptive immunity by enhancing immunoglobulins.

Ginger

Ginger is known for its anti-inflammatory and antioxidant properties. It helps boost your immune system by reducing the risk of infection and supporting your body’s natural defenses. Adding ginger to tea, soups, or meals is a great way to boost your immune system.

Turmeric

Turmeric contains curcumin, a compound known for its powerful anti-inflammatory and antioxidant properties. Adding turmeric to your diet can boost your immunity and reduce your risk of infections during the rainy season.

Yogurt

Yogurt is rich in probiotics, which support gut health and in turn boost the immune system. Regular consumption of yogurt can help maintain a healthy balance of gut bacteria, which is essential for a strong immune response.

The best time to eat yogurt is in the morning or afternoon, when the digestive system is usually more active, allowing optimal absorption of nutrients, especially beneficial probiotics.

Papaya or Java plum

Seasonal fruits like papaya and Java plum are easy to find and are great for boosting the immune system. Java plum, also known as Indian raspberry, is rich in vitamins A and C, which support immune health and protect the skin. Papaya, on the other hand, is rich in vitamin C and digestive enzymes, which further boost the body’s immune system. These fruits also provide water, which helps balance the dehydrating effects of humid weather.

Lemon

Lemons are an excellent source of vitamin C, which is important for maintaining a healthy immune system by helping to fight free radicals and support the body in fighting infections. Adding lemons to your water, salads or meals can not only add flavor but also help boost immune health during the rainy season.

Garlic

Garlic is a spice that is often considered a superfood, especially during the rainy season, because of its ability to boost health and fight seasonal ailments.

Garlic contains allicin, a compound with powerful antibacterial and antioxidant properties that can help boost the immune system and prevent infections.