Superfoods to Boost Immunity and Energy

Ms.Ginni Kalra, 3 mins read

We all were witnesses to the way the pandemic changed the world, and during those extremely challenging times, ‘immunity’ was the buzzword. Today’s busy lifestyle demands maintaining a strong immune system.  While exercise, sleep, and stress management play a role, the foundation of good health begins with what you eat. Superfoods are nutrient-dense foods packed with vitamins, minerals, antioxidants, and natural compounds. They help in strengthening immunity, fighting fatigue, and improving overall vitality. 

Below, we list some of the superfoods necessary for boosting your immunity naturally.

1. Citrus Fruits (The Vitamin C powerhouse): 

Citrus fruits like oranges, lemons, grapefruit, and kinnows are rich in vitamin C, a nutrient known to stimulate white blood cell production, the body’s first line of defence against infections. Vitamin C is also advantageous for collagen formation, wound healing, and minimising cellular damage. Start your day with a glass of freshly squeezed lemon water or enjoy an orange as a snack to keep your immunity strong.

2. Green leafy Vegetables (Nature’s Multivitamins packed in leaves): 

Spinach, fenugreek leaves, mustard greens, etc., are a nutritional powerhouse. They are rich in vitamins such as A, C, K, folate, and iron. They not only strengthen the immune system but also help maintain healthy blood circulation and oxygen supply, thereby boosting energy levels. Lightly steaming them preserves their nutrients while making them easier to digest.

3. Nuts and Seeds (Energy-dense immunity boosters): 

Almonds, walnuts, chia seeds, and flaxseeds are rich in Vitamin E, omega-3 fatty acids, and protein. Vitamin E is a powerful antioxidant that protects the cells from oxidative stress, while healthy fats provide lasting energy without sugar crashes. Keep a small amount of nuts in your bag as a healthy work or snack.

4. Turmeric (The golden immunity spice): 

Turmeric contains curcumin, a natural anti-inflammatory and antioxidant compound. Adding turmeric to your meals or drinking turmeric milk can help reduce inflammation, improve immunity, and support overall energy metabolism. The benefits of turmeric are enhanced when it is used with black pepper, improving its absorption.

5. Berries (The antioxidant-rich energy foods): 

Blueberries, strawberries, and Indian gooseberries (also known as amla in India) are full of polyphenols and vitamin C. Polyphenols and vitamin C help in reducing oxidative stress and fighting infections. Berries also support brain health, improve digestion, and provide a quick and natural energy boost. You can add them to your diet as breakfast smoothies or as toppings on Greek or plain yoghurt.

6. Yoghurt and Probiotics:

Nutritious and delicious yoghurt supports well-being by being beneficial to our gut. Yogurt is not only a good source of protein but also helps boost immune function by inhibiting the growth of harmful bacteria in your digestive tract. Being a prominent source of vitamins and minerals such as riboflavin, zinc, selenium, and magnesium, it supports immune function. Some types of yogurt are fortified with Vitamin D, which is an important micronutrient that most people are deficient in.

Conclusion

A healthy diet is at the cornerstone of good health, including immunity. Remember to stick to the basics of consuming plenty of Pulses & Meats, Milk & Dairy Products, Nuts, Seeds, and Healthy Fats along with exercising at least 4 times a week, staying hydrated, keeping stress at bay, and getting enough sleep. Experience the best of health with these foods on your plate.