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immunity booster foods in India

20 Immunity Booster Foods in India: Vital Picks for 2023

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In today's world, where we care a lot about our health, many of us want to find ways to make our bodies strong and full of energy. One key aspect of achieving this is by boosting our immunity. But what exactly is "immunity"? 

Think of it as a group of brave guardians within your body. The immune system is your body's natural defence mechanism, and it helps protect you from diseases and infections by combating harmful pathogens.

But there are moments when these strong defenders come across difficulties. In those times, the solution is to include foods that make your immunity even stronger. It's a smart choice, even when you're feeling perfectly healthy.

The secret to strengthening your body's defences can be found in something as simple as the food you eat, especially when it comes to foods that boost your immunity. 

So, let's start our adventure to understand why a strong immune system is important and find out about the 20 important foods you can easily get in India. These foods can help people of all ages make their immune systems stronger.

Are you ready to join us on this quest towards better health?

Table of Content

  • 20 Immunity Booster Foods in India
  • FAQs
  • Conclusion

20 Immunity Booster Foods in India

We are what we eat! Healthy food habits ensure that you have a strong immune system that is ready to fight all infections and diseases. It is crucial to plan a diet that will make your body strong, protecting you against diseases. Here is a list of a few foods that you must add to your diet if you want to have a strong immune system.

Spices and Herbs

Imagine you're in your kitchen, surrounded by the colourful spices and herbs that make Indian cooking so special. These everyday ingredients are not just about making food taste great. They also have a superpower – they can help make you healthier and more resilient. Let’s check out these foods in detail.

1. Turmeric 

Our journey into the world of immunity-boosting foods starts with an ingredient you probably have in your spice collection: turmeric. This spice does more than add flavour to your dishes.

It helps boost your immune system and fight harmful germs. It's good against bacteria, viruses, and fungi, keeping you safe from various infections. Doctors often recommend incorporating a teaspoon of turmeric into warm milk daily to shield yourself from colds and flu.

Have you ever wondered why turmeric is so good for you? Well, it all comes down to something called oxidative damage. Think of it as the process that speeds up ageing and causes many diseases. Free radicals, these tiny troublemakers, are a big part of this. They attack important parts of your body, like fats, proteins, and even your DNA, causing all sorts of health problems.

Here comes turmeric to the rescue, just like a superhero. It has antioxidants that act as bodyguards, shielding you from harmful free radicals. Curcumin, a superhero present in turmeric, fights off these troublemakers thanks to its unique structure.

So, why not try our top-quality Salem Haldi (Ground Turmeric) and Lakadong Turmeric Powder

They're your keys to unlocking the superpowers of turmeric, one of India's most cherished immunity-boosting foods.

Another plant you need in your kitchen that doubles up as medicine is ginger. Explore its medicinal properties below. 

2. Ginger 

Now, let's introduce you to another superstar in your kitchen – ginger! Ginger is a fantastic ingredient that offers numerous benefits. It can ease nausea when your stomach is upset and supports your immune system with its rich array of antioxidants. 

Ginger is one of those immune-boosting foods that contains main chemical compounds present in the ginger: gingerols, paradols, sesquiterpenes, shogaols, and zingerone, all carrying potent anti-inflammatory and antioxidant properties, making it an excellent choice for boosting your immune system. 

But here's the fun part: we have Ginger candy! It's not just tasty; it can also help when your throat feels scratchy and your nose is stuffy, especially when the seasons change.

Ginger, along with turmeric and cardamom, is part of a team of foods that boost your immune system. They all have similar superpowers, like a family of healthy foods. You can use ginger in your cooking by making ginger paste. It can make dishes like chicken and vegetable soup taste even better. 

If you want to add rich flavour to your dishes, you will often see the blend of ginger and garlic in multiple recipes. Not only does this blend make your food extra tasty, but this combination puts up a strong fight against germs. 

3. Garlic 

Next on this list of the top 20 immune-boosting foods is garlic. This close and potent relative of onions contains allicin, an active ingredient that fights off infections and bacteria. Including such immune-boosting foods in your diet can reduce your risk of catching a cold by two-thirds, which is especially comforting given that garlic is a common herb in many Indian dishes. 

The enzyme alliinase, responsible for converting alliin into beneficial allicin, may help prevent certain cancers and may help lower blood sugar, cholesterol, and blood pressure. It also helps with recovery after a workout and protects against infections.  

Not just spices and herbs but also aromatic beverages can boost your immunity. Yes! Beverages like tea have many properties that relax your muscles and even make your body strong enough to combat illnesses, especially during weather changes. How does it do that? Find out below.

4. Tea  

Now, let's explore the world of tea, and we're starting with the ever-popular Green Tea. This delightful brew is not only a soothing companion but also a powerful protector of your immune system.

Green tea bolsters the immune system by shielding the body from oxidants and radicals. It holds a robust antioxidant known as Epigallocatechin (EGCG), which guards cells against harm.

Furthermore, the catechin present in green tea has been associated with aiding weight loss and regulating blood sugar levels.

This gentle beverage boosts the quantity of "regulatory T cells," which dampens autoimmune diseases, making it one of the immunity booster foods in India. 

While we are talking about a healthy diet that boosts your immunity, we cannot leave out fruits from this conversation. Fruits are rich in antioxidants and Vitamin C, making them one of the primary sources of immunity. 

immunity booster foods in India


1. Citrus Fruits

In the world of immune-boosting delights, citrus fruits take centre stage. These vibrant gems are a crucial ally for your immune system. Fruits rich in Vitamin C are extremely essential for your immune system. Additionally, it aids in the rapid proliferation of B cells and T cells, which are essential for producing antibodies and combating infections. 

If your goal is to have healthy skin and tissue, nutrients in these fruits shield your body against bacteria and other pathogens. Thus add this to your list of immunity booster foods in India. If you want to add a burst of tropical delight then add papaya to your fruit bowl for a dose of antioxidants. 

2. Papaya

Next up on our list is the tropical sensation, papaya. This fruit is a treasure trove of antioxidants and Vitamin C, making it a true immune-boosting champion. Just a small serving of papaya provides 100% of your daily recommended Vitamin C intake. 

But there's more to this fruit's story- it contains papain, a digestive enzyme with anti-inflammatory effects. You also get potassium, magnesium, and folate, all contributing to your overall health.

Next, you can explore the world of berries, where enzymes shield your skin and body from inflammation. 

3. Berries

Enter the world of berries, rich in polyphenols – beneficial plant compounds with antioxidant properties. This superfood is the perfect solution for those dealing with heart and immune health issues.

 Apart from polyphenols, are you looking for a Vitamin E powerhouse? Nourish your immune system with kiwis. 

4. Kiwi

Last but not least, let's talk about kiwi, another heavyweight among India's immunity booster foods. Kiwi is not only a refreshingly delicious choice but also a rich source of Vitamin E and hydrating goodness. 

Vitamin E boosts T cell count, aiding in the identification and elimination of harmful invaders. It keeps the rest of your body cells functioning optimally. As we shift our focus to vegetables, let them be your immune system's best friends, propelling you towards a path of better health.


Vegetables are your immune system's best friends. When you eat them, you'll be on your way to better health. Check out the list of top veggies that boost your immunity. Now, let's delve into the world of spinach, a powerhouse of antioxidants and Vitamins, that fortify your immune system and support gut health.

1. Spinach

Spinach is abundant in antioxidants, Vitamins (A, C, E), minerals, and fiber, bolstering the immune system. It is amongst the immunity booster foods in India that supply bioactive compounds that enhance gut immunity, making them immune system-boosting foods. To get the most out of spinach, eat it raw or just lightly cook it.

Moving forward to broccoli, a nutritional powerhouse and a cornerstone of healthy choices in vegetables, preserving its nutritional potency through gentle cooking is key.

2. Broccoli

Broccoli is a nutritional powerhouse, brimming with essential Vitamins (A, C, and E), minerals, fiber, and a plethora of antioxidants. It stands as one of the healthiest vegetable choices. To retain its nutritional potency, it's best to cook it minimally, preferably through steaming or microwaving.

Stepping into the realm of red bell peppers, their rich Vitamin C content, and skin-enhancing properties earn them a well-deserved place among immunity booster foods in India.

3. Red Bell Peppers

Red bell peppers boast nearly three times the Vitamin C content (127 mg) than other vegetables. They also provide a substantial amount of beta-carotene. In addition to enhancing your immune system, Vitamin C in bell pepper, one of the immunity booster foods in India, supports skin health. 

Meanwhile, your body converts beta-carotene into Vitamin A to keep your eyes and skin healthy. 

Shifting our focus to mushrooms, their ability to boost white blood cell production highlights their importance in preparing your immune system for health compromises.

4. Mushrooms

According to studies mushrooms boost the production of white blood cells. It makes your WBC more potent thus, ensuring that your immune system prepares itself for any kind of health compromise. This proves beneficial during infections. Additionally, mushrooms serve as an excellent source of Vitamin D.

Earning a spot on our list,  carrots like spinach bolster the immune system's capacity to combat infections, emphasizing the importance of minimal cooking for optimal health benefits.

5. Carrots 

Carrots are rich in Vitamin C. It helps our body to produce more antibodies. This keeps our bodies ready to fight against germs and diseases. These types of  immunity booster foods in India prevent infections and since it is also rich in Vitamin A, it is good for your eye as well. Next, let's explore how dairy products help to bolster our immunity. 


Transitioning to dairy, yoghurt emerges as a loyal friend to your immune system, providing support in combating diseases with the right choices and ingredients.

Opt for yoghurts labelled "live and active cultures," such as Greek yoghurt, as these cultures can aid your immune system in combating diseases. Choose plain yoghurt over sugary, flavoured options and sweeten them naturally with fruits and honey. 

Additionally, opt for Vitamin D-fortified yoghurts, as these immunity booster foods in India support immune regulation and enhance the body's natural disease defenses. 

Nuts and Seeds

Think of nuts and seeds as your tiny helpers in building a strong immune system. They're like your secret tools, easy to find, and packed with good stuff for your health.

1. Almonds

Almonds are one of the easily available immunity booster foods in India. Almonds are rich in Vitamin E. It helps with cold prevention and immunity. This potent antioxidant is also a fat-soluble Vitamin, which necessitates fat for efficient absorption. 

Nuts, like almonds, are abundant sources of this Vitamin and also contain beneficial fats. For adults, a daily intake of about 15 mg of a trusted source of Vitamin E works wonders for their immunity. 

Try the benefits of almonds the TBOF way with our products: Almond Butter with Jaggery and All-in-one Tub of Assorted Mini Bars

2. Seeds (Chia and Sunflower)

Sunflower seeds boast a wealth of nutrients, such as phosphorus, magnesium, and Vitamins B6 and E. Vitamin E plays a crucial role in regulating immune system function.  

It gives a beneficial boost to immunity. Other than reducing inflammation, it also manages your body's inflammatory responses. Incorporating chia seeds into a pudding is a great way to increase your intake. Sunflower seeds have phosphorus, magnesium, and Vitamins B6 and E that regulate your immune system.

Boost your health with the organic options of Flaxseeds and Sunflower seeds from TBOF today!

On the other hand, chia seeds offer antioxidants and omega-3 fatty acids. Add them to a bowl of pudding to increase your intake. Shifting our attention to grains, they play a vital role in nourishing your body and supporting overall health, providing essential nutrients that fuel your immune system.

immunity booster foods in India


Grains play a vital role in supporting your overall health and well-being. Whether it's the fiber in whole grains, the Vitamins and minerals in brown rice, or the protein-packed cereals, grains provide all the essential nutrients that fuel your body.

1. Brown Rice

Exploring the realm of brown rice, it stands as a crucial player among immunity booster foods in India, with its plethora of Vitamins and minerals aiding your immune system.

Whole-grain foods like brown rice fall under the list of immunity booster foods in India. Vitamin A, C, E, and Selenium in brown rice act as boons for your immune system. Additionally, brown rice is rich in magnesium, supporting a healthy nervous system.

Get your dose of immunity with our Krishna Kamod Brown Rice, Unpolished 1kg!

Moving on to fortified cereals, they become a valuable source of proteins and Vitamin D, vital for activating your immune cells and maintaining immunity.

2. Fortified Cereals

Cannot eat eggs? Wondering “how will I get my protein?” Fortified cereals are your answer to getting proteins and Vitamin D. Activate your immune cells and regulate their function to shield yourself from harmful diseases and microbes.

One serving of the best immunity booster food-cereal collection from Two Brothers is critical for innate and adaptive immunity. Take this serving with one cup of milk daily. It gives you 10% of the s in hindi meaning of the same to u so many of them to get married and bless the same ntake of Vitamin D you need to keep your immunity up and running. 

Finally, let's discuss meat and fish, each offering unique benefits to your immune system, showcasing the importance of a well-rounded diet in supporting your overall health.

Meat and Fish

1. Meat

Chicken soup isn't just a placebo—it can ease illness by reducing inflammation. Poultry like chicken and turkey packs Vitamin B6, crucial for body functions and red blood cell health. 

Chicken is one of the best immune system booster foods. Boiling chicken bones for stock or broth offers gelatin and chondroitin, aiding gut healing and immunity. Just 3 ounces of poultry meat nearly fulfills one-third of daily B6 needs.

2. Fish

Indian mackerel, Hilsa and Rohu, abundant in omega-3 fatty acids, can lessen inflammation, enhance airflow, and safeguard the lungs against colds and respiratory infections. Additionally, Indian fishes as one of the immunity booster foods in India on this list, serves as a source of Vitamin D. 

immunity booster foods in India 


FAQs: Immunity Booster Foods in India: 20 Vital Picks for 2023

Can children consume these foods for improved immunity?

Yes, all these foods on our recommended list are for people of all ages. However, kids can be fussy eaters. Try and test what suits their palette. Also, add foods to their diet as per their food habits. 

Are there any side effects of consuming too much of these immunity-boosting foods?

Excessive intake of omega-3-rich foods like salmon can cause bleeding risk, digestive issues, mercury toxicity, Vitamin A overload, calorie excess, and allergic reactions. Moderation and balance are key.

How long does it take to see the effects of these foods?

For some, improved health conditions may result in a few weeks. While for others, it might take several weeks to months. Consistency is the key to an overall healthy lifestyle.

Are there alternatives for people allergic to certain foods on this list?

For those allergic to listed foods like fish, alternatives for omega-3s include flaxseeds, chia seeds, walnuts, or algae supplements. Source Vitamin D from fortified foods, sunlight, or supplements. Consult a healthcare professional for guidance.

Are there any specific combinations for maximum immunity benefits?

Pairing Vitamin C-rich fruits like oranges with spinach (high in iron) enhances iron absorption. Combining turmeric (anti-inflammatory) with black pepper boosts curcumin absorption. Mixing probiotic-rich yoghurt with prebiotic foods supports gut health and overall immunity. Always maintain a balanced diet.


When your immune system needs extra support, taking proactive steps is essential. We've delved into a variety of easily accessible foods in India that can be a game-changer for individuals of all ages looking to fortify their immune systems.

By understanding the importance of a balanced diet and safeguarding your health with the best immunity booster foods in India, you are making a smart choice. Choose 100% organic options from Two Brothers Organic Farms—your immune system will thank you.

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