Bioactives In Food: How To Add It To Your Summer Diet Plan?

One of the critical things about bioactives is that while you do find it in foods, you might not be able to get the right amount of them. 

Tavishi Dogra
Written by: Tavishi DograUpdated at: Apr 26, 2020 09:00 IST
Bioactives In Food: How To Add It To Your Summer Diet Plan?

Pandemic or not, let’s face it your immune system is your best friend. From the small sneezes to massive lifestyle diseases, you need your body’s defences up and running at all times. And this is possible with the right nutrition that is derived from food and supplements. Besides boosting your immune system, these nutrients even offer energy and stamina in your daily life. Most people try fad diets for weight loss, excessive exercise for being fit, and popping medications to manage chronic aches and pains. However, these may not be effective in the long run for your immunity, especially if not done under the guidance of an expert. This is why Head Nutritionist, Honey Thaker ( suggest bioactive nutrients as one of the ways to boost your immunity. Let us tell you more about them.

What Are Bioactives?

Your food has chemicals and microbes that are good for your health, and these are known as bioactive. They are plant-based phytochemicals that are added or are present in our daily foods and have a unique biological effect on our body. As these bioactive nutrients are present in our foods, and there is no deficiency of it in your body. This means that there is no harm if these are lesser in your diet. However, the addition of these may potentially have a significant impact on your health such as:

  • Improving digestive health
  • Preventing chronic diseases
  • Managing heart diseases and boosting brain health
  • Boosting metabolism
  • Overall improving your energy

How Can You Increase Bioactive Nutrients?

Do you have yoghurt, tomatoes, carrots, and other fruits and vegetables? Well, you’re probably already having bioactive ingredients in your diet. These are a few bioactive found in food:


Also read: 10 Health Benefits of Ginger 


These are good bacteria found in fermented foods, yoghurt, etc. These bacteria help digest the food better and derive the necessary nutrition from them. They are linked with better intestinal health, moods, energy, and stamina.

Also read: Amazing benefits and uses of turmeric



These are the coloured pigments that are found in fruits and vegetables like tomatoes, bell peppers, watermelon, etc. These have a range of health benefits as they act as antioxidants for the human body. Antioxidants are typically needed to boost immunity. They can also help in improving vision, protecting cells and tissues from harmful free radicals, and aiding in vitamin A synthesis.

Also read: Benefits of garlic on an empty stomach

Omega 3 fatty acids

Omega 3 is an essential fatty acid that we must obtain from our diets as our body cannot make it. These have fantastic health benefits for our vital organs and help keep it sharp and fight age-related issues in our collection. These are also needed for cardiovascular health, energy synthesis, metabolism, improving eye and mental health. Fatty fish, nuts, avocados and leafy vegetables are rich in this nutrient.

omega 3


Turmeric is long known for its healing and beneficial properties, especially in Indian households. The key ingredient in turmeric that does the magic is curcumin. It is an antioxidant, anti-inflammatory and antimicrobial agent. It helps fight inflammation, which is the root cause of most chronic diseases and weakens immunity. Furthermore, this compound helps improve joints, the heart, brain and liver health. It is also known to keep infections at bay and improve the skin. This nutrient can be had in daily foods like curries and cooked vegetables.


Most of these nutrients might be absorbed prematurely, not giving their actual benefits. Hence, supplementation of these ingredients is another way of ensuring you are getting the right dosage with the highest standardized form, which is most bio-available to the human body. Plus, most supplements have a combination of other nutrients that boost the benefits of the primary bioactive ingredient. In either case, via food or these supplements, it is essential to have bioactive to boost your immunity.

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