Immunity boosting foods: There’s no better time to stay healthy and well than now. It’s also a good time to boost your immunity to protect yourself from falling sick. Adding some immunity boosting foods to your diet is the best natural way you can keep your immune system working properly. Try these 10 foods that have a plethora of benefits:
Which foods boost the immune system?
1. Apple cider vinegar
A great way to start off your day is by drinking a tablespoon of apple cider vinegar diluted in a glass of water as soon as you wake up. Apple cider vinegar that contains the “mother” has yeast and bacteria that is rich in probiotics and the drink contains Vitamin C, both functioning as an immunity boost.
Another drink that is rich in probiotics is buttermilk or chaas as it is also known as. All you need to do is blend curd with water along with roasted cumin, mint leaves and salt. You can add any spices and flavours you like. It’s also very hydrating – an important one during the hot summer months!
3. Sourdough bread
If bread is a big part of your diet, switch it up for the healthier version – sourdough bread. It is rich in prebiotics that feed the “good” bacteria in your body and helps in improving digestion. It also contains a lot of fibre that is great for digestion too. Fermented foods like sourdough bread that is made with yeast is proven to aid your immunity making this a must-have on your grocery list!
4. Teas & infusions
If you love that morning or evening cup of tea, now’s the time to add that something extra to it. Instead of just your regular cup of tea, add spices and herbs to it as well. Turmeric reduces inflammation and is an antiseptic, ginger relieves cold and flu symptoms and improves digestion, mint is a potent source of antioxidants… Find the right combination for you and sip your way to good health!
5. Warming soups
Vegetable soups are packed with nutrients, minerals, antioxidants and fibres that are essential for your wellbeing. They’re also easy to make and are a delicious alternative to your everyday dinner. Just drop in your favourite vegetables, mix in some lentils for protein and add herbs and spices of your choice. Green leafy vegetables like spinach, kale, cabbage or beet greens have their own benefits so don’t forget to add some to your soup.
6. Fruit & veggie smoothies
An easy way to get your fruit and vegetable servings for the day in with no hassles is to simply blend it all up in a smoothie and drink it at the start of your day. All fruits are nutrient-packed while citrus fruits especially contain high amounts of Vitamin C and antioxidants. Throw in some nuts and seeds like almonds, walnuts, chia seeds or sunflower seeds for a protein boost too.
7. Breakfast bowls
As they say, breakfast is the most important meal of the day. Try acai bowls with blended berries or fro-yo bowls made with frozen yoghurt. Even smoothie bowls, oatmeal, ragi or sooji porridge can be made better simply by adding some chopped fruit, nuts, seeds, superfoods like moringa powder, ashwagandha, spirulina or even just some yoghurt for probiotics. There’s so much you can do with breakfast bowls. Sweet or savoury, you can pick your favourite recipes.
8. Protein-packed salads
Although we think of salads as boring or diet-food like, salads are packed with nutrients that our bodies need for proper functioning and that includes our immune system. They are rich in fibre that improves digestion and all the essential vitamins needed for organ health and even the health of our hair and skin. Add an extra hit of nutrition to your salads by adding a source of protein like chickpeas, tofu, lean meats or fish.
9. Energy balls
Energy balls or energy bars are a quick go-to for a snack or for times that you can’t eat a proper meal. Usually made with flour or oats, nuts like almonds, cashews, walnuts or peanuts, seeds like sunflower, flax, chia or watermelon and something sticky like dates, peanut butter or honey to bind the ingredients together. Energy balls are an easy way to get protein and nutrients into your diet without too much of a hassle.
10. Healthy dips
Swap the mayo and ketchup for healthier dips for your chips and crackers. Hummus that is made with protein-rich chickpeas is easy to make and can be easily stored in your fridge. You can even mix other vegetables like carrots or beetroots into it to make a healthy yet delicious dip. Mint, coriander and coconut chutney is another healthy dip that works well.