What to Eat for a Stronger Immune System

Simple changes to your plate — more colour, more protein, enough vitamin D — do more for your immune system than any supplement shortcut.

Your immune system depends on steady nutrition, sleep and activity. There is no single superfood, but a few habits make a real difference.

Eat the rainbow

Citrus fruits, amla, bell peppers and leafy greens are rich in vitamin C and antioxidants. Aim for at least five servings of fruit and vegetables a day.

Do not skip protein

Dal, eggs, paneer, curd and fish give your body the building blocks it needs to make antibodies.

Check your vitamin D and B12

Deficiencies in vitamin D and B12 are very common in India, even among people who spend time outdoors. A simple blood test tells you whether you need supplements.