Immunity, the New Normal: 10 Immunity Boosting Foods that you should include in Routine

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Immunity- This is the word we have heard all our lives, but in this pandemic situation, it becomes an essential topic for all. When the whole world faces this epidemic, “The Covid-19” only survivor is the person with high immunity. Being in India, we should feel lucky that all the herbs which help to boost immunity are around us since ancient times; the only thing is we were not aware of using them in our daily lives. Our grandparents always told us to drink kadha when winter approaches, or you suffer from cold or flu, but it’s only now that we understand the importance of the old practices.

What is Immunity?

In literal terms, the term “immunity” stands for a condition in which an individual is able to restrain a particular disease by preventing the development of the pathogenic microorganism(s) causing that disease. In some cases, immunity also means counterattacking the disease-causing pathogens by getting immune to them. Hence, it’s crucial to have a healthy immune system to be capable of fighting off bacteria, viruses, parasites, and other pathogens.

Here is a list of the top 10 immunity-boosting foods you should incorporate into your regular diet for better health and immunity in COVID times and beyond.

Top 10 Immunity-Boosting Foods

1) Turmeric

turmeric Turmeric-The Golden Spice has an active ingredient named Curcumin, which has powerful antioxidant properties. It helps to boost up immunity and helps to fight against viral or normal flu. Ayurvedic medicine, a traditional Indian system of treatment, recommends turmeric for many health conditions. These include flu, chronic pains, bone Health and many more.

Healthy Recipe

  • Golden Milk
2) Seeds

seeds Sunflower Seeds– High in Vitamin E, which neutralizes free radicals and increases immunity to fight off antibodies prevent diseases like migraine headaches, risk of heart attack, and stroke.

Pumpkin Seeds- These seeds may keep your heart healthy as they are high in Magnesium, fats, omega 3, and vitamins such as K and E, which helps to fight chronic disease and support immunity.

Sesame Seeds– Sesame seeds are known to ease stress and reduce tension. Copper in them provides relief from Rheumatoid Arthritis. Calcium present in them helps prevent colon cancer, osteoporosis, and migraine. Magnesium supports PMS and Respiratory Health. Also, sesame seeds are one of the highest sources of calcium.

Flax Seeds– High in antioxidants, gluten-free, and can be easily taken by people with gluten intolerance, good for digestive health, and high in Omega-3 Fats so heart-healthy.

Healthy Recipe

  • Nutritious Seed Bars
3) Ginger


People have used ginger in cooking and medicine since ancient times. It is a popular home remedy used in every other house of India for nausea, stomach pain, and other health issues, especially cold and cough. Antioxidants and other nutrients present in ginger help to prevent or treat arthritis, inflammation, and various types of infection. The anti-inflammatory and antioxidant properties in ginger can improve the immunity of the body.

Healthy Recipe

  • Ginger Garlic Paste
4) Giloy

giloy Giloy is called Amrita in Sanskrit, which literally translates to ‘the root of immortality.’ The root is called so as it has abundant medicinal properties. The herb, when taken regularly, can do wonders for your overall health. .Giloy’s root and stem both are consumed for medicinal benefits. The herb is filled with antioxidants that can help fight the free radicals and other disease-causing bacteria. It also helps to detox the body by flushing out the toxins and purifying the blood. Also, Giloy has been approved by the Food and Drug Administration to be used as a remedial medication worldwide.

Healthy Recipe

  • Giloy Kadha
5) Green Tea

green tea Green tea is made from a tree named Camellia sinensis leaves and buds that have not undergone the oxidation process used in oolong teas and black teas. Green tea acts as an excellent source of antioxidant and has got the highest number of polyphenols known as catechins. These help in strengthening brain function and also to increase the metabolism. They act on our immune system, making it strong.

Healthy Recipe

  • Green Tea Detox Water
6) Citrus Fruits

Assorted Fresh Citrus Fruits

Common Citrus Fruits are-

  • Orange
  • Mosambi
  • Lemon
  • Grapefruit
  • Green apple
  • Apple
  • Tangerine

Citrus fruits are among the strong immunity boosters. They have abundant amounts of vitamin C. Vitamin C increases the production of WBCs (white blood cells), which play a vital role in fighting against infections and building immunity strong.

Healthy Recipe

  • Citrus fruit mint salad
7) Coconut Water 

Coconut Water 

Naturally refreshing best in summers, coconut water has a sweet, nutty taste. It contains easily digestible carbs in the form of sugar and electrolytes. It has fewer calories, less sodium, and more potassium than a normal sports drink. It is rich in nutrients and vitamins like riboflavin, niacin, thiamine and pyridoxine, and folates. Coconut water has antiviral and antibacterial properties that help to increase the body’s immune system and fight viral infections like flu.

Healthy Recipe

  • Coconut water Green Smoothie
8) Cinnamon

cinnamon Cinnamon is one of the five spices that hold numerous medicinal benefits for people of all ages, and this is the reason for its use for centuries now. It is extracted from the inner bark of the Cinnamomum tree. Cinnamon helps to fight off flu and colds as an immune stimulator. Also, it prevents blood platelet clumping, inhibits inflammatory substances, and regulates blood sugar.

Healthy Recipe

  • Cinnamon Tea
9) Garlic

garlic Garlic has been used for centuries in both as a food ingredient and a medicine. But do you know that even consuming garlic in its raw form can aid in reducing heart diseases, enhancing mental health, and boosting immunity? All this is possible due to a special compound called allicin in garlic that’s capable of fighting the germs and infection. When whole garlic is crushed or chewed, this compound turns into allicin, the main active ingredient in garlic. These compounds result in boosting the disease-fighting response of some types of white blood cells in the body when they encounter viruses, like the common cold or flu.

Healthy Recipe

  • Rajasthani Garlic Chutney
10) Nuts

nuts Nuts are full of essential immunity-boosting vitamins and minerals. Due to this, it’s recommended to integrate nuts of your choice into your regular diet. For example, vitamin E is present in nuts like pistachios, almonds, and walnuts, which is needed by the immune system to fight off bacteria, making them great for preventing colds. The healthy fats such as omega 3 in nuts help the body absorb vitamin E. Nuts contribute to the normal function of the immune system, including zinc, copper, iron, selenium, and folate, and in the case of chestnuts, vitamin C. Delicious ideas for eating nuts:

  • Roast or lightly toast nuts for a crunchy snack.
  • Toss nuts in salads or stir-fries for added texture and nutrients.
  • Puree a handful of nuts into your favorite soup to thicken it, in place of cream to reduce fat.
  • Mix a handful of nuts (preferably almonds, walnuts, and cashews) and chopped fruits with a cup of milk for a protein-rich smoothie.

Healthy Recipe

  • Oats Nuts Ladoo

Do include these super healthy immunity-boosting foods to keep you and your family healthy making strong immunity.

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Also Read:

How is one at risk of Long-term Effects post-COVID 19 disease?

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