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In a world where infections, stress, and environmental toxins constantly challenge our bodies, a strong immune system is our first line of defence. And while sleep, stress management, and exercise all play vital roles, nutrition remains the foundation of optimised immune health.
Experts say your immune system is only as strong as the fuel you give it, and that means eating strategically, not just frequently. But what exactly should you eat to support immunity? Here’s what, certified nutritionist at Atomm Fitness Centre, Mangalore, Manjushree Das, advises you to eat this monsoon to support immune health.
How Nutrition Affects Immunity
Your immune system is a complex network of cells, organs, and proteins that fight off pathogens. For this system to work efficiently, it needs constant support, especially from the nutrients you consume daily.
“Without the right nutrients, the immune system weakens, inflammation rises, and your body becomes more vulnerable to infection,” said Das.
As per the National Library of Medicine study, our bodies cannot produce micronutrients and hence vitamins, minerals, antioxidants, and healthy fats are needed to help your body create antibodies, support white blood cell activity, and regulate inflammatory responses.
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Essential Nutrients That Boost Immunity![1 (77)]()
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Das tells, the most important nutrients and the best food sources to include in your daily diet. These include:
1. Vitamin C
Why it matters: It improves the production and action of white blood cells.
Best sources: Amla (Indian gooseberry), Orange, guava, bell peppers, Kiwi, lemon.
2. Vitamin D
Why it matters: Supports immune response regulation and inflammation moderation.
Best sources: sunlight (15-20 minutes a day), fortified milk, egg yolks, mushrooms, and salmon.
3. Zinc
Why it matters: Promotes the development of immune cells as well as wound healing.
Best sources: Pumpkin seeds, lentils, chickpeas, cashews and whole grains.
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4. Vitamin A
Why it matters: Enables sustaining the health of mucosal barriers (such as the nose, gut).
Best sources: carrots, sweet potatoes, spinach, eggs and papaya.
5. Iron & Folate
Why it matters: Required in the production of red cells and oxygen transport.
Best sources: Green leafy vegetables, beets, tofu, lentils and black sesame seeds.
6. Selenium
Why it matters: It aids in curbing oxidative stress and strengthens the immune system.
Best sources: Brazil nuts, sunflower seeds and brown rice.
7. Probiotics & Prebiotics
Why it matters: The health of the gut is directly connected to immunity. A well-balanced intestinal flora enhances the defence system of your body.
Best sources:
- Probiotics: Yoghurt, homemade curds, fermented foods, such as idlis, dosa, and kimchi.
- Prebiotics: Garlic, onions, banana and oats.
Lifestyle + Nutrition = Good Immunity
While taking nutrional food is going to help you build a healthy immune system, alone eating alone cannot make youu less prone to diseases. Das says that your defence system is a muscle and should be kept in shape by sleep, work out, water, and food. Hence, along with supplements and good food, lifestyle changes and regular exercise is a must.
Other practices which are beneficial:
- Drink 2-3 Litres of water per day.
- Get 7 to 8 hours of restful sleep every night.
- Avoid alcohol and processed food.
- Practice meditation, breathing exercises or yoga to reduce stress.
Food Combos to Boost Immunity
Only a couple of combinations of Indian diet-friendly meals are high in immune-loving nutrients. According to Das, these consist of:
- Breakfast: Moong dal chilla and amla juice
- Lunch: Palak dal + brown rice + beetroot salad
- Evening Snack: Roasted chana + coconut water
- Dinner: Vegetable khichdi + curd + turmeric milk
Who Should Take Supplementary Nutritional Care?![]()
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As per Das, nutritional supplementation is a good way to complete your nutrition. However, you should not totally depend on them and instead add supplements to your rich and balanced diet.
“Children, elderly, pregnant women, and people with chronic diseases (such as diabetes or autoimmune diseases) would be more susceptible to infections and could require supplements or special nutrition. But, before starting any supplement, consult your doctor or dietician, especially if you are starting vitamin D, zinc, or iron, where excessive doses could cause more harm than good,” advised Das.
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Final Word: Practice Makes the Body Perfect
No superfood or supplement alone can bring you a good immune system. However, it can be developed over the years with a consistent and balanced diet, a healthy lifestyle, and conscious living. Simply by taking steps to eat wisely each day, your body will undergo a training process and build a stellar immune system.