7 Superfoods That Boost Your Immunity Naturally

With the changing weather, it feels like everyone is sick these days. Sore throats, coughs that feel like they are going around, low fevers, and increased fatigue are common as we are all adjusting to new temperatures.

Instead of relying solely on supplements and medicine, one of the best ways to support your immune system is by eating a balanced diet and nourishing your body.

That can mean simply adding some natural superfoods that boost immunity to your daily meals! This is a list of some superfoods you can add to your meals daily, which will help your body fight infections, protect against inflammation, and stay healthy year-round.

1. Amla (Indian Gooseberry):

Amla, a superfood, contains 20 times more vitamin C than oranges, which are typically regarded as a primary source of this essential vitamin. Including amla in your diet can help flush out toxins, support blood cells, strengthen the immune system, and promote gut health, all of which are crucial for building a robust immune response.

How to have it: One amla a day keeps the doctor away! Eat it raw if you can handle the tang, or blend it into a shot of amla juice. You can also mix a spoonful of amla powder in warm water every morning.
Making a quick amla-achaar with minimal oil and masalas is also a preferred way to include amlas in your daily diet.
Pro tip: Combine it with honey or tulsi leaves for an extra immunity kick (and a better taste!).

2. Honey:

Real, unprocessed honey is nature’s golden antibiotic. It’s loaded with antioxidants and enzymes that fight bacteria, soothe sore throats, and keep your gut healthy, and a healthy gut = a strong immune system.
How to have it: Take a teaspoon daily and mix it into warm (not hot!) water, tea, or drizzle it over fruits and oats.
Pro tip: A spoonful before bed can calm night coughs and help you sleep like a baby. 

3. Garlic:

Garlic is known for fighting germs and viruses. It helps lower blood pressure and helps keep your heart in good shape.

How to have it: Crush 2–3 cloves and add them to your meals or, if you’re brave, swallow a clove with warm water first thing in the morning.
Pro tip: Let crushed garlic rest for 10 minutes before eating it helps release more allicin.

4. Turmeric: 

Turmeric contains curcumin, its anti-inflammatory compound that is antiviral and acts as a healing agent, helping keep the immune system strong and infections away. 

How to include it: Add half a teaspoon to warm milk (also known as haldi doodh) or mix it into soups, dals, and curries daily. You can also start your day with a warm glass of water sprinkled with turmeric.
Pro tip: Always pair turmeric with a pinch of black pepper, as it enhances curcumin absorption.

5. Berries (Blueberries, Strawberries, Indian Jamun):

Berries are full of antioxidants that protect your cells, reduce inflammation in the body, and help keep your gut microbiome balanced and happy, which is vital for having strong immunity.

How to have them: Add a handful to your morning oats, yogurt, or smoothie. Or make it a part of your fruit rotation.
Pro tip: Can’t find fresh ones? Frozen berries are just as nutrient-rich.

6. Broccoli:

Broccoli is a nutritional powerhouse loaded with Vitamin C, beta-carotene, and sulforaphane that help your immune cells stay sharp and active.
How to have it: Lightly steam or sauté half a cup 3–4 times a week.
Pro tip: Don’t overcook it! The greener it looks, the more nutrients it’s holding onto.

7. Nuts & Seeds (Almonds, Walnuts, Sunflower Seeds, Flaxseeds):

They’re full of Vitamin E, omega-3s, and zinc, all the good stuff that makes your immune system better and keeps your skin strong. 
How to take: A small handful (five or six almonds or a couple of walnuts) a day. Throw a spoonful of seeds on salads or in smoothies. 
Tip: Soak almonds overnight to make them easier to digest and get the good stuff out of them. 

Final Thoughts:

If you are now inspired to incorporate superfoods into your diet, while they can work wonders, it is still important to note, immunity doesn't happen overnight! Keeping hydrated & maintaining eating habits & balances are still essential to your immune system function. Try and have at least 3–4 of these foods each day*, adequate sleep, manageable stress & continue moving your body! With some intentional eating, your immune system could serve as your greatest defense to help you be healthy, energized, and prepared for seasonal change.

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