Build your immunity with these 3 foods!


As people across India learn to adapt to this new sense of normal, ‘immunity’ has become the new buzzword. Added to that, the onset of monsoon also brings along an increased susceptibility to infections and flu. So then, what can a person do to strengthen his/her immunity?

The answer is simple. Eat the right food! Good nutrition and a healthy lifestyle have always been important, but more so now because a nutrient-rich diet can help in supporting a strong immune system. As per Madhuri Ruia, Nutrition Specialist, and Pilates Expert, here are 3 foods that you should add to your diet right away, to strengthen your immunity –

Nutrient-rich Almonds: A good food that can easily be incorporated into a person’s diet is almonds. They are nutrient-rich, are known for their satiating properties, and make for a healthy and tasty snack. Additionally, they contain several nutrients that are known to aid positively in strengthening immunity. For example, almonds are high in Vitamin E, which acts as an antioxidant to support pulmonary immune function. Vitamin E is also known to offer protection against infections caused by viruses and bacteria. Beyond this, almonds are also high in Copper. Copper contributes to the normal function of the immune system. 1 Almond is also a source of zinc. Zinc is known to play a central role in the immune system and is crucial for the normal development and function of cells mediating innate immunity, neutrophils, and natural killer cells 2. Another important nutrient found in almonds is iron. Iron plays a significant role in immune cell proliferation and maturation, particularly lymphocytes, which are associated with the generation of a specific response to any infection.

Probiotic charged Yoghurt: Yogurt is rich in probiotics which are microorganisms that are known to be good for a person’s gut and help strengthen the immune system. Eating yogurt every day can increase the level of good bacteria in a person’s gut and can improve the first line of defense against pathogens. Additionally, Yoghurt is high in calcium, minerals, and vital vitamins that are important for the body, and help protect a person from the seasonal flu. So, make sure to include a good amount of Yoghurt in all meals to keep your immunity strengthened especially now.

Vitamin C packed Raw Mango: Raw mangoes are rich in Vitamin A which is known to enhance immunity, as well as Vitamin C which helps boost the function of phagocytes which are cells in the body that destroy harmful bacteria. You could sprinkle some red chili or salt and eat them as is, or make some Mango Panna out of it, or use it for chutneys that can be served with lunch or dinner – but be sure to get some raw mangoes into your daily diet to strengthen immunity.