Here are some foods to boost your immune system

We spoke to Dr Lakshmi, Senior Dietitian, Kamineni Hospitals, Hyderabad who gave us important tips to improve immune response to infections.


Bangalore, first published Feb 20, 2022, 5:06 PM IST

A balanced diet is a diet that contains an appropriate range of vitamins and minerals, which helps us to lead a healthy life which depends on certain factors such as good sleep, exercise and less stress, helps the body to fight the infections and diseases. Nutrition management is very important to improve the immune response to infections. Complex carbohydrates: they are made up of sugar molecules that together form strong and complex chains. These complex carbohydrates are a good source of vitamins, minerals and fiber.


  • Whole grains
  • Whole legumes
  • Millet

PROTEINS: Proteins have many roles in our body. They help repair and nourish body tissues. They allow metabolic reactions to take place correctly. In addition to this, it helps in muscle building and tissue repair by producing enzymes, hormones, and antibodies.


  • Everyday
  • Legumes, Beans, Peas
  • Milk and dairy products
  • Eggs, lean meat.

From broccoli to almonds to oily fish: Here are some foods to boost your immune system BCR

Omega-3 fatty acids: Omega-3 fatty acids This is an essential fatty acid that helps suppress inflammation.

  • oily fish
  • flax seed
  • Nuts
  • Chia seeds

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Carotenoids: Carotenoids are converted into vitamin A which helps regulate the immune system


  • Pumpkin
  • Apricots
  • Papaya
  • Mango
  • Yam
  • Spinach

From broccoli to almonds to oily fish: Here are some foods to boost your immune system BCR

VITAMIN C: Vitamin C is an essential nutrient involved in tissue repair and collagen formation on top of that. It is also an important antioxidant.

  • Amla, guava
  • Orange, lime, lemon, strawberry
  • Amaranth, spinach, Ponnagani
  • Pepper, Drumstick

Vitamin E: Vitamin E is a powerful antioxidant. Research suggests that maintaining sufficient levels of vitamin E is crucial for maintaining a healthy immune system.


  • Wheat germ
  • Almonds
  • Sun-flower seeds
  • Hazelnut
  • Peanut Butter

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IRON: It helps in the transport of oxygen.


  • Rajmah
  • Lens
  • horse gram
  • bengal gram
  • black gram
  • Rice flakes, puffed rice,
  • Ragi
  • All green leafy vegetables

From broccoli to almonds to oily fish: Here are some foods to boost your immune system BCR

ZINC: It plays a central role in the immune system


  • Poultry
  • But
  • Bajrah
  • Jowar
  • bread
  • Sesame seeds, sunflower seeds, flax seeds, peanuts, dried fruits (*to be consumed in limited quantities).

SELENIUM: It fights against oxidative stress


  • Broccoli
  • Cucumber
  • Garlic
  • Onion
  • wheat
  • mushroom
  • animal protein

Last updated Feb 20, 2022 5:06 PM IST

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