Feb 21, 2024, 07:52 AM IST

10 foods to boost immunity during seasonal changes

Shweta Singh

Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which is known to support immune function by stimulating the production of white blood cells.

Citrus Fruits

Berries such as strawberries, blueberries, and raspberries are packed with antioxidants like vitamin C and flavonoids, which help protect cells from damage and support immune health.


Garlic contains compounds like allicin, which has been shown to have immune-boosting properties. It also has antibacterial and antiviral properties that may help fend off infections.


Yogurt is a good source of probiotics, which are beneficial bacteria that support gut health. Since a large portion of the immune system resides in the gut, maintaining a healthy balance of gut bacteria can help strengthen immunity.


Leafy greens such as spinach, kale, and Swiss chard are rich in vitamins A, C, and E, as well as antioxidants and fiber, all of which contribute to a strong immune system.

Leafy Greens

Ginger has potent anti-inflammatory and antioxidant properties that can help support immune function. It's also commonly used to alleviate symptoms of respiratory infections.


Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Incorporating turmeric into your diet may help boost immunity and reduce inflammation.


Nuts and seeds like almonds, sunflower seeds, and pumpkin seeds are rich in vitamins, minerals, and healthy fats that support immune function. They're also packed with antioxidants.

Nuts and Seeds

Green tea is loaded with antioxidants like flavonoids and catechins, which have been shown to enhance immune function and may help protect against certain viruses.

Green Tea