Up Your Immunity Game With These Essential Nutrients

Incorporating a well-balanced diet is the key to a healthy lifestyle and immunity. With monsoons underway coupled with COVID, the chances of getting infected with pesky pathogens increases. Consuming nutrient-rich foods regularly ensures that your body is provided with the necessary tools to set up the defence against foreign pathogens.

There are several nutrients that help to fortify our immunity system, make sure you get enough of these on these rainy days:



Protein is one of the most important macronutrients for the body. It will not only help you get fit but it also helps to provide nourishment to the body, strengthen hair, provide strength to the bones and helps to maintain the immunity system of the body. Important WBCs that fight off infection in the body is made of protein. Several amino acids like Arginine are linked with enhanced immunity support. Make sure you consume an adequate amount of protein with the help of foods like eggs, paneer, dal, soya, leafy vegetables, nuts, and lentils. Though meat is essential for high protein intake, one should avoid it in monsoons due to several water-borne diseases.

Vitamin C

kiwi for immunity

Vitamin C is crucial for several functions in the body, even the ones including immunity. Vitamin C is vital for reducing inflammation and fighting off infections. It is an essential nutrient for eradicating free radical damage in the body due to its antioxidant and anti-inflammatory properties. Vitamin C also plays an important role in managing lung health, skin issues, and metabolism. Consume foods like citric fruits, kiwi, bell peppers, litchi, tomato, broccoli, karela, ladyfinger, and your mother’s beloved Kadha to build a robust immunity. Vitamin C coupled with ginger is a potent combination that works in synergy to boost immunity due to its antiviral, antibacterial, and anti-inflammatory properties.

Omega 3

omega 3 for immunity

Omega 3 fatty acid is a fishy business you’d want to get in. Not only does it support cognitive function but it also helps in building immunity. Omega 3 is linked with enhanced activity of white blood cells that help to fight off infections. It is also helpful in reducing inflammation in the body. There is evidence linking Omega 3 with higher resistance to infection and quicker recovery. Consume eggs, walnuts, flax seeds, and if you can’t manage to get enough intake, invest in an Omega 3 supplement to fight off the monsoon chills.


Probiotics for immunity

Our gut is the largest immunological organ of the body. It consists of billions of “good” microbes that help break down the food, absorbs the nutrients, and also play a vital role in maintaining the immunity system of the body. These are the “good” bacteria that help the body but due to poor diet and lifestyle, our gut composition goes haywire which leads to poor immunity and digestion. Hence, the consumption of probiotics makes sense. Probiotics play a vital role in strengthening our immunity system by repairing our gut. Consume probiotic-rich foods like dahi, chaas, pickles, paneer, and overnight soaked rice to build up your body’s resilience that fights off these pesky pathogens and improves digestion. You can try out Kombucha which is a Chinese fermented tea that has been gaining attention around the globe due to its health benefits as it consists of high amounts of probiotics and nutrients.