Diet plan to boost your immune system

Immunity is more important now than ever before; with the pandemic raging and a slew of other infections cropping up as a result, it’s critical to stay healthy and safe. Staying indoors does not mean you are immune to illness; changes in weather or season, as well as allergies, can all cause infections. 

As a result, it’s critical to focus on a well-balanced, immune boosting diet plan. Fruits and vegetables are among the best foods to include on your plate if you want to boost your immunity.

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The best micro and macronutrients to include in your diet to keep your immunity at its peak


If you want to boost your immunity, include green leafy vegetables on your plate. Consider greens such as radish leaves (copper, Vitamin A, selenium), drumstick leaves or moringa (copper, Vitamin A, selenium, Omega-3s), and curry leaves in addition to spinach and methi (copper, Vitamin A, Omega-3s).

Omega-3 fatty acids are an essential fatty acid that aids in the slowing and resolution of inflammation. They also boost the functioning of neutrophils, which are our body’s responders to infection. Copper is necessary for survival because it is involved in the formation of red blood cells, the maintenance of cells, and the immune system.


Zinc is known as the mineral of protection and prevention. This essential mineral has anti-inflammatory properties and has a direct impact on antiviral activity. Low zinc levels weaken the immune system.

It can act as an anti-oxidant and stabilize membranes, implying that it is important in the prevention of free radical-induced injury during inflammatory processes. Amaranth (rajgira), bajra, Bengal gram, and sesame seeds are zinc-rich foods.

Omega-3 fatty acids

In addition to addressing and slowing inflammation, Omega-3 Fatty Acids support immune cell function and help prevent respiratory infections. Nuts like walnuts, seeds like flax and chia, and fatty fish like mackerel, sardines, salmon, and anchovies were all good sources.


Garlic is powerful in terms of taste and smell, but it is also powerful in terms of immune boosting diet benefits! Alliin is a compound found in whole garlic. When garlic is crushed or chewed, this compound is converted into allicin (with a c), the main active ingredient that aids in the treatment of colds and flu.

Garlic can be used in a wide range of cooked dishes, soups, and tonics. You can also benefit from chewing on a clove first thing in the morning.


Ginger is commonly used in Indian cuisine, from chai to sabzis and curries. Because it is a natural remedy for sore throats, coughs, and inflammatory illnesses, it works well in chai.

It has potent antiviral and antibacterial properties and aids in the removal of toxins. Ginger juice shots are an excellent way to start the day.


Spices contain powerful compounds that aid in the fight against inflammation and infection. Turmeric, black pepper, cinnamon, and coriander are all immune boosters. Spices play an important role in an immune boosting diet.

Turmeric contains an active compound called curcumin, which works as a wonder ingredient to boost immunity; however, it must be combined with some kind of fat (such as milk) and black pepper to have the full effect.

Dhania has antibacterial properties as well, which is why drinking coriander seeds water in the morning can boost immune function. Cinnamon is high in Vitamins A, B6, C, E, and K, which help protect the body from free radicals.


Our bodies are made up of nearly 70% water! And when we lose it through urination, stool, and sweat (as well as excessive sweating when sick with a fever), we must replenish it.

Fever causes excessive fluid loss and increased metabolism, which leads to dehydration and increased nutritional needs. Even if you don’t feel thirsty, you should drink plenty of healthy fluids and eat hydrating foods (such as watermelon and cucumber) to support your immune system and your body’s ability to fight infection.

The coconut water

Coconut water is nature’s nectar, packed with electrolytes, and the ideal pick-me-up after a workout or any type of exercise.

Containing essential nutrients like riboflavin, niacin, thiamin and folates, coconut water has antiviral and antibacterial properties that can strengthen the immune system and fight viral infections like flu. It is also a natural diuretic, aiding in the removal of toxins from the body.

Wheatgrass shots

Wheatgrass, dubbed a superfood, is high in nutrients that aid in the development of a strong immune system as well as the natural cleansing and detoxification of the body. It contains 17 amino acids, iron, and calcium, as well as vitamins A, C, D, E, K, and B complex, that play a major role in an immune boosting diet.

It also helps with weight loss, inflammation relief, and blood sugar regulation. In the morning, take 20 ml of wheatgrass juice (on an empty stomach).

Vitamin D

There is a strong relationship between vitamin D and the immune system, as well as how it influences susceptibility to autoimmune diseases, according to research. Aim for 10-20 minutes of sun exposure before midday several times per week. Vitamin D is stored in the body for about two months. After consulting your doctor or nutritionist, you can also take vitamin D supplements.

Diet for a Strong Immune System

A diet to boost the immune system entails following a diet plan that includes immunity-boosting meals and tonics.

A good immune boosting diet plan will look like this:

Early morning: 1 glass of water + 1 teaspoon wheatgrass powder + 5ml fresh ginger juice + 10 soaked almonds + 1/2 anaar.

Breakfast: 2 cheela moong dal + 50 g paneer + mint chutney.

Mid-morning: 1 glass coconut water + 1 tsp soaked sabja seeds.

Lunch: 1 bowl dal/chana/rajma + 1 bowl sabzi + 2 roti (3/3 wheat, 1/3 rajgira, and 1/3 sattu).

4 P.M: 1 katori steamed beetroot + 1/2 anaar + 1 tsp pumpkin seeds.

6 P.M: 1 cup ginger tulsi masala chai + 1 katori sprouts/chana + 1 tbsp soaked peanuts.

Dinner: 1 bowl dal and rajgira khichri + 1 tbsp flaxseed chutney.

1 hour before bed: 5-6 soaked almonds.

This is a simple plan to follow, as well as the proper diet, to boost your immune system. If you’re looking for more foods to boost your immune system, check out our Instagram page, where we post daily tips and advice.

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