9 immunity boosting foods experts recommend eating regularly
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 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.
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 yogurt 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 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 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 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.
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.
Leafy vegetables such as spinach, bok choy and kale provide a wide range of vitamins, minerals and antioxidants that support overall health and normal immune function. They also offer fibre and several other nutrients that benefit the body beyond immunity.
Red bell peppers are particularly rich in vitamin C and also contain beta-carotene and antioxidants. One cup can provide more than the recommended daily intake of vitamin C for many adults. They are an easy addition to salads, stir fries, sandwiches and curries, making them a practical way to add more nutrient rich vegetables to your diet.
Berries are rich in polyphenols and antioxidants, which can help protect cells from oxidative stress. They also provide fibre and can support overall dietary quality. Whether you choose strawberries, blueberries or other seasonal berries, they can be added to yoghurt, smoothies or breakfast bowls. Fresh or frozen berries can both be useful options.
Can certain foods support immune recovery when you are sick?
According to Suri, "When you are sick, the focus should be less on trying to 'boost' immunity and more on giving your body what it needs to recover. I naturally gravitate towards very simple, nourishing food when I'm unwell: khichdi, dal, soups, cooked vegetables, yoghurt if I tolerate it, some fruit and lots of fluids."
Protein is also important when you are unwell, even if your appetite is lower than usual. The body still needs amino acids for repair and immune function, so including sources such as dal, yoghurt, paneer, tofu or eggs can be helpful.
Hydration is another factor that is often overlooked. If you have had a fever, vomiting or diarrhoea, fluids and electrolytes become even more important.
A simple immunity boosting recipe
Kaur suggests a simple recipe using immunity boosting foods such as ginger, fresh turmeric, lemon and salt. It provides electrolytes and some micronutrients, but it should not be treated as a replacement for a balanced diet.
- 1/2 inch ginger
- Fresh turmeric
- Juice of 1 large lemon or 2 small lemons
- 1 tsp Celtic salt
Blend all the ingredients together and strain the mixture to remove the fibre, creating a concentrate. Add 100ml of the concentrate to 150-200ml of water and sip.
You can also mix the concentrate with coconut water. Coconut water naturally contains potassium and small amounts of other electrolytes. Freshly squeezed orange juice can also contribute potassium and vitamin C, although these drinks should be enjoyed in appropriate portions rather than treated as a complete solution.
How to be careful with fresh produce during monsoon
The monsoon can bring a higher risk of food and water borne infections, making food safety particularly important. Rather than avoiding fresh produce, buy it from reliable sources, wash it thoroughly and eat it while fresh.
Kaur explains, "During the monsoon, rinsing fruits and vegetables under running tap water is not enough. Instead, soaking produce in clean water with a small amount of baking soda for around 10-15 minutes, followed by a thorough rinse can help loosen dirt, soil residue and some surface contaminants."
For leafy vegetables and produce that may harbour insects, soaking can also sometimes bring out worms or larvae that may otherwise go unnoticed. "If you do find anything like that, it is an immediate cue to discard or thoroughly reassess that particular produce."
She also emphasises that the focus should be on smarter sourcing, proper washing and freshness, rather than eliminating raw produce from the diet as a whole.
Common misconceptions about immunity boosting foods
One of the biggest misconceptions is that a single food can dramatically strengthen your immune system or prevent illness. As Suri explains, "Immunity really comes down to how well you nourish yourself consistently. I do not believe there is one magical food that suddenly makes your immune system stronger."
Instead, focus on getting a variety of nutrients through your daily diet. Suri also believes protein is often overlooked when discussing immunity. The body needs adequate protein to repair, recover and function well, which is why foods such as dals, beans, yoghurt, paneer, tofu, nuts and seeds can all play a role.
Gut health matters, too. A large amount of immune activity is connected to the gut, so Shah recommends including fermented foods and plenty of fibre from vegetables, fruits and legumes.
Finally, more is not always better. No food should be consumed in excessive quantities simply because it offers a particular health benefit. Kaur tells us, "Overconsumption of foods such as turmeric, ginger, lemon or Indian gooseberry (amla) can cause gastrointestinal discomfort and in some people, aggravate acid reflux or digestive symptoms. Treating these foods as immunity medicines is, therefore, taking the concept too far."