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Sep 7, 2025
Oranges, lemons, grapefruits, and limes are packed with vitamin C, which helps increase white blood cell production. A daily dose of citrus keeps your immune system strong and supports faster recovery from colds and infections.
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Garlic contains allicin, a compound known for its antibacterial and antiviral properties. Adding fresh garlic to meals not only enhances flavor but also strengthens your body’s natural defense system against seasonal illnesses.
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Ginger has powerful anti-inflammatory and antioxidant properties. It helps reduce inflammation, soothe sore throats, and improve digestion, making it an essential immunity booster during cold and flu season.
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Turmeric contains curcumin, a compound with strong anti-inflammatory and immune-boosting effects. Adding turmeric to curries, soups, or warm milk helps your body fight infections and promotes overall well-being.
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Yogurt is rich in probiotics, the good bacteria that support gut health. Since a healthy gut is closely linked to strong immunity, consuming yogurt daily can help your body fight off harmful pathogens.
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Loaded with vitamin C, beta-carotene, and antioxidants, spinach enhances infection-fighting cells in your body. Lightly cooking spinach helps retain its nutrients while making it easier to absorb.
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Almonds are rich in vitamin E, an essential antioxidant for a healthy immune system. Just a handful of almonds daily provides your body with healthy fats and essential nutrients to keep your immunity strong.
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Green tea is packed with flavonoids and EGCG, antioxidants that enhance immune function. It also contains L-theanine, an amino acid that helps strengthen the body’s defenses and improve overall health.
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Papaya is another fruit loaded with vitamin C, folate, and digestive enzymes like papain. It supports immune function, improves digestion, and reduces inflammation, making it a great addition to your morning routine.
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