12 Foods to Boost Immunity and Protection

By Afiur February 22, 2026

Citrus, guava, and peppers

Vitamin C supports white blood cell function and antioxidant defense; choose oranges, guava, kiwi, amla, bell peppers, and broccoli to hit daily needs through meals and snacks naturally.Image Source:

Yogurt and fermented curd

Probiotic dairy can support immune signaling via the gut–immune axis; opt for plain dahi/yogurt or kefir, and pair with fruit and nuts for a balanced, supportive snack daily.Image Source: iStock

Nuts, seeds, and pulses

Zinc and vitamin E contribute to immune cell development and function; include almonds, sunflower seeds, chickpeas, lentils, and whole grains to cover micronutrients and fiber consistently.Image Sourc

Fatty fish or plant omega‑3s

Omega‑3s modulate inflammation and support immune cell membranes; choose salmon, mackerel, sardines, or plant options like walnuts and flaxseed for regular omega‑3 intake each week.Image Source: iStoc

Garlic, turmeric, and green tea

Polyphenols and bioactives (allicin, curcumin, EGCG) provide antioxidant and immunomodulatory support; use in daily cooking or tea habits to complement a varied, minimally processed diet.​(Disclaimer:

9 high-protein breakfast ideas to start your day This fruit is more powerful than Shilajit 7 iron and vitamin c rich fruit combos that can reduce the risk of anemia Cutting Out Sugar? Here’s What Your Body May Experience See More Stories