Power Up Your Immunity: Add These 6 Expert-Approved Superfoods To Your Daily Diet

Last Updated:June 15, 2025, 12:38 IST

The simplest way to boost your immunity amidst the changing weather is to make healthy additions to your daily diet.

One of the best and most natural ways to boost your immunity is to eat healthy. Steering clear of germs and eating cautiously isn’t enough to keep illness at bay- building a strong, resilient immune system is key. The good news? Even small, mindful changes to your diet can make a powerful difference. Hydration, balanced nutrition, and gut-friendly foods not only protect you from infections but also improve energy levels and overall vitality.

Dr. Rohini Patil, MBBS and nutritionist, has listed six superfoods that are simple to incorporate into your regular meals. From starting your day with soaked almonds to indulging in a berry-rich snack throughout the day, add these six immunity-boosting superfoods to your daily diet.

Almonds: They are packed with immune-boosting nutrients like Vitamin E, B2, magnesium, iron, and copper. “Almonds are a great snack that supports energy and immune system function,” says Dr Patil. Just a handful of almonds a day can help your body stay strong and illness-free.

Citrus fruits: Oranges, lemons, and grapefruits are rich in Vitamin C, a nutrient that promotes the production of white blood cells. These cells are essential for fighting infections. Include citrus in your daily routine for a fresh, natural immunity lift.

Yoghurt: It is more than a breakfast staple; it’s a probiotic-rich food that supports a healthy gut. “Since a large portion of your immune system resides in your gut, adding yoghurt to your meals can help maintain balance and boost health,” notes Dr Patil.

Garlic: This ingredient is a natural antibiotic. “Garlic contains allicin, a compound with antibacterial and antiviral effects. Adding garlic to your meals regularly can help your body better fight off colds and flu,” explains Dr Patil.

Berries: Strawberries, blueberries, and raspberries are loaded with antioxidants that protect cells from damage and reduce inflammation. They’re also high in Vitamin C and fibre, making them a delicious way to support your immune system naturally.

Leafy greens: Spinach, kale, and other leafy greens are nutritional powerhouses. Packed with iron, calcium, fibre, and a host of vitamins, these vegetables strengthen your immune defences and support wellness. A simple salad or smoothie can go a long way.

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Delhi, India, India

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