5 Immunity Boosting Foods To Keep You From Getting Sick

NDTV Food  |  Updated: November 08, 2017 16:18 IST

5 Immunity Boosting Foods To Keep You From Getting Sick
  • A strong immunity helps protect against common cold and other issues
  • Build your immunity with these 5 products
  • Each contains ingredients that will fortify you from within
There is a wave of illness sweeping across the country. Coupled with the changing weather, everyone around seems to be catching a cold or the flu. If this sounds familiar, it's about time you paid heed to your immunity and lifestyle habits. Immunity is your body's defence system against harmful bacterial and viral invasions. It is a complex mechanism of cells and bodily fluids that are capable of identifying alien elements, fight and prevent them from hurting the body. When this system gets weakened, it results in the body's inability to fight such pathogens thereby making you fall sick more often.

The good news is that building your family's immunity is in your hands. One of the easiest ways to ensure strong immunity is to watch your diet and keep unhealthy habits at bay. Keeping a check on your alcohol intake is a must. Smoking also messes around with your immunity. Regular exercising and a healthy sleep pattern aid in maintaining a healthy immune system. You must stay hydrated with plenty of fluid intake. Besides these, keep a watch on your weight, cholesterol and blood pressure levels. Stress can also wreak havoc on your immunity, so learn to manage it well.

Vitamin C has long been associated with pumping up the body's resistance against infections and pathogens. Foods enriched with essential micronutrients like Vitamin B2, B6, C, D and E are essential to combat bacterial and viral attacks. Iron, zinc, folic acid, magnesium, selenium and calcium are vital in fortifying your body's defence against pathogens.


Ideally, your daily diet should be a mix of probiotics, antioxidants and all essential nutrients and minerals. Therefore, you must include dairy, poultry, meat, green leafy vegetables, fresh fruits (especially citrus fruits), green tea, nuts and seeds in your daily diet.

India is home to timeless home remedies and concoctions that are not only easy to make but also heal you from within. On top of a balanced diet, the addition of desi ingredients in your routine can rev up your immunity like magic. Tulsi, mint, ginger, nuts and a variety of seeds and herbs have existed for long in the Ayurvedic repertoire of immunity boosting agents. A dash of ginger or honey in your green tea or amla juice consumed the first thing in the morning can bring about considerable changes in your health.

To help you fortify yourself against seasonal ailments like cough and cold, here are five products handpicked for their immunity boosting ingredients:


Alternatively known as Indian Ginseng or Winter Cherry, Ashwagandha has long been a part of chyawanprash and other vitality-providing traditional concoctions. The literal meaning of ashwagandha in Sanskrit is "smell of horse" and it is believed that those who consume it on a regular basis have vitality and strength of a  horse. Apart from boosting immunity, ashwagandha also facilitates good sleep.

2. Amla Juice

Amla juice when consumed with honey acts as a revitalising agent. Apart from being a rich source of antioxidants amla juice is also enriched with essential micronutrients. Consider sipping on its goodness daily for detoxing and revving up your immunity level. Amla juice is great for skin, eyesight, hair, heart as well as diabetes.


3. Organic Honey

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Ditch refined sugar and turn to the natural ways of sweetening your daily meals. Get the taste of nature's purest form by opting for organic honey free from any kind of processing. Some products may have prebiotic qualities, which enhance and facilitate gut immunity.

4. Sunflower Seeds

It's a perfect way to tackle those in-between hunger pangs. Sprinkle these seeds atop your salads or in your morning bowl of muesli. Sunflower Seeds are an excellent source of vitamins E, B1, copper, essential fatty acids, antioxidants, and other minerals. They are also good for muscle building and great for your immunity. Eat these in moderation as sunflower seeds are also high in fat.

5. Green Tea


Herbal and green teas come spiked with the benefits of herbs like tulsi and others. They are diabetic friendly, good for heart, low in calories, packed with antioxidants, flavonoids and absolutely delicious to taste.

Eat right, exercise well and get ample sleep. To avoid getting sick, it is important to build your immunity and strengthen yourself from within.

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