The Best Superfoods to Increase Immunity

superfoods for immune system

Immunity as a concept is vast. The body’s ability to prevent invasion of infection, viruses and other diseases is immunity. In Ayurveda, immunity is defined as the state of protection from infectious disease.

People are exposed to viruses on an everyday basis. One such is the COVID-19 that has, till now, claimed the lives of 2.95 million people worldwide. Coronavirus has made the world realise why it is crucial to have a strong immune system. 

To build immunity in a day is a myth. The right way to achieve strong immunity is by consuming a healthy and well-balanced diet and ensuring regular physical workout.

One of the most important aspects of building strong immunity is keeping the body hydrated, so this is a reminder for you to sip some water right now and have it throughout the day. The intake of sufficient amounts of vitamin and mineral-based foods is also essential. In addition, make sure your food has antioxidant properties as well. Some of the essential antioxidants and nutrients are as follows: 

  • Beta-Carotene is a powerful antioxidant available in green leafy veggies, carrots and potatoes. It reduces inflammation and boosts immune function by the increment of disease-fighting cells in the body.
  • Zinc boosts the formation of white blood cells in the body which form a protective shield against viruses and other diseases. The mineral is intact in nuts, sesame seeds, beans, lentils and pumpkin seeds.
  • Vitamin D reduces the risk of viral infections such as respiratory tract infections, a symptom of COVID-19. It also reduces the risk of tuberculosis, hepatitis, and cardiovascular disease. It can be found in cereals, plant-based mils and supplements.
  • Vitamin C and E are rich in antioxidants and they support the body’s natural immune response. Vitamin C is most available in red bell peppers, orange, strawberries, lemons, mangoes, and broccoli. Sources of vitamin E include nuts, spinach, seeds and broccoli.
  • Iron helps you to carry oxygen to the cells thus it plays a major role in building a strong immune system of the body. The source of iron include beans, broccoli, eggs, tofu, paneer and dried fruits such as apricot, berries.

List of Foods That Can Add Health to Your Regular Meal

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Vegetables: Carrots, Sweet potatoes, Pumpkin, Spinach and other leafy greens, Broccoli, Bell peppers, Brussels sprouts

Fruits: Strawberries, Papaya, Kiwi, Orange, Lemon, Grapefruit, Lime

Seeds & Nuts: Almonds, Peanuts, Sunflower seeds, Hazelnuts

Dairy: Milk and Yoghurt

Spices: Turmeric, Ginger, Garlic

Oils: Sunflower oil, Soybean oil, Safflower oil

Others: Cereals, Sprouts, Beans, Green tea

Ayurveda recommends balancing your body and suggests doing Yoga and meditation along with a healthy diet. 

Apart from eating on time and in the right portion sizes, sleep is an aspect of immunity that must be adhered to. In your sleep, you heal and grow which is the most crucial part of the body. So sleep for 7-9 hours daily, on average.


It is claimed that immunity helps in creating antibodies which in turn fights against infectious disease like the novel coronavirus. To build a strong immune system, all types of minerals and vitamins should be taken in balance.  

The motto, ‘Eat Healthy, Live Healthy’ has worked for many in life. In Ayurveda, life is a combination of body, sense organs, mind and soul. Life is incomplete even without one of these elements. To complete life, keep everything in balance especially your three Dosha, Vata, Pitta & Kapha. 


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