Dietician’s Advice: 7 Indian Superfoods You Should Eat Daily to Boost Immunity | Lifestyle Management Dietician in Delhi
(Dt. Nandini Sikka, Expert Nutritionist and Dietitian, CatcHealth, New Delhi)
Why Superfood in India Has Gained Global Recognition
Every Indian superfood has its own benefits that help improve immunity and support better health. Their high nutrient content and powerful natural compounds set them apart. While processed foods often give you calories without much nutrition, superfoods pack a rich supply of vitamins, minerals, antioxidants, and plant-based nutrients. These nutrients combine to enhance your body’s natural defenses. A Lifestyle Management Dietician in Delhi can guide you in including these superfoods in your daily diet for long-term wellness.
Indian cooking has long stressed the healing powers of food. Today modern science proves what past generations already understood — some foods offer exceptional benefits to health. These foods that help boost immunity are helpful in cities like Delhi where pollution and stress can harm the immune system.
Top 7 Immunity Booster Food Options from Indian Cuisine
Amla: The Ultimate Natural Immunity Booster
Amla, also called Indian gooseberry, is the strongest natural immunity booster found in Indian foods. This little fruit packs the highest amount of natural vitamin C containing up to twenty times more than an orange. Its high vitamin C level gives amla its power to boost immunity .
Dt. Sikka shares that amla’s ability to boost the immune system comes from the mix of vitamin C and bioflavonoids, which help the body absorb and use the vitamin better. Eating just one amla a day can boost your body’s defense system noticeably.
How to eat it: You can have it fresh, as juice, in powdered form, or added to chyawanprash.
Turmeric: A Traditional Indian Immunity Booster
People in India have turned to turmeric for building immunity through traditional medicine for hundreds of years. Curcumin, its main component, is known to have strong properties that reduce inflammation and neutralize harmful particles. Eating turmeric may reduce chronic inflammation, which can lead to various illnesses.
It also promotes healthier lungs and strengthens the body's defenses against infections. Pairing it with black pepper makes curcumin more effective by increasing absorption as much as 2000%.
Ways to use: Mix it into curries, make "golden milk" by adding it to warm milk, or take supplements if guided by a health expert.
Indian Superfoods for Immunity Enhancement: Moringa
People often call moringa the "miracle tree" because of its impressive nutrients. Its leaves have much more vitamin C than oranges, a lot more calcium than milk, way more vitamin A than carrots, and double the protein found in yogurt. Indian superfoods meant to boost immunity have received scientific backing, and moringa has become one of the top topics in this research.
Moringa has an impact on immune health with its abundance of antioxidants and compounds that fight inflammation. It is helpful to address nutritional gaps in diets.
How to use it: Mix the dried powder into smoothies, soups, or curries. You can also cook the leaves just like spinach.
Giloy: The Immunity Shield
In Ayurveda, people call Giloy (Tinospora cordifolia) “Amrita,” which means “the root of immortality.” This climbing plant is well-known for its role in balancing the immune system. It can boost or calm immunity depending on what the body needs.
“Giloy acts as an adaptogen aiding the body in handling infections and environmental stress,” explains Dt. Sikka. “It proves most helpful during seasonal changes when illness risks increase.”
Ways to take it: Consume it as a juice, powder, or tablet.
Ways to take it: Consume it as a juice, powder, or tablet.
Ashwagandha: The Stress-Fighting Immune Supporter
Long-term stress harms the immune system, making stress control vital for overall health. Ashwagandha, a type of adaptogenic herb, helps the body handle both mental and physical stress while also boosting immunity.
Taking it may help natural killer cells become more active, which is important to fight off infections and diseases like cancer. It also lowers cortisol levels to strengthen the body's overall resistance.
How to use it: Mix the powder in warm milk at night or take it as a supplement.
Tulsi (Holy Basil): The Queen of Herbs
In Indian traditions, Tulsi holds deep significance. Its oils protect against bacteria, viruses, and fungal infections. You can find this immune-boosting herb in local Delhi markets.
Tulsi can shield your body from harmful environmental toxins and boost breathing. This becomes crucial for people in Delhi who face heavy air pollution daily.
How to use it: You can drink it as tea, chew the fresh leaves, or mix it in water.
Cinnamon: More Than Just a Spice
People often use cinnamon to lose weight, but it does more than that. Thanks to its anti-inflammatory qualities, it also helps strengthen the immune system. The spice contains cinnamaldehyde, which delivers strong antioxidant effects and fights inflammation.
Cinnamon helps control blood sugar levels, which matters because unstable blood sugar can hurt your immune system. It also works as an antimicrobial helping the body deal with certain bacteria and fungi.
Ways to use it: Mix it into tea, coffee, oatmeal, or yogurt. Choose Ceylon cinnamon instead of the usual Cassia type to consume often.
Nutritional Comparison of Indian Superfoods
Essential Foods to Eat During Pregnancy for Immunity Support
Expectant mothers need to include specific foods to eat during pregnancy in their daily diet to strengthen their own immune system and support the baby’s growth. During pregnancy, the immune system goes through many changes to protect both the mother and the child, making healthy nutrition even more important.
“Pregnancy causes a one-of-a-kind immune state where certain functions get stronger while others weaken,” says Dt. Nandini Sikka. “Eating the right things supports this fragile balance.”
Out of seven top superfoods mentioned, moringa, amla, and tulsi stand out for pregnancy. Moringa supplies folate that is vital for the baby’s growth, amla provides vitamin C without the worry of causing heartburn, and tulsi helps with stress relief and fighting off minor infections.
Pregnant individuals can try extra options to keep their immunity strong:
Eat yogurt with live cultures to support gut health.
Include leafy greens to boost folate and iron levels.
Add citrus fruits to get a good dose of vitamin C.
Snack on nuts and seeds to get zinc and healthy fats.
Always talk to your doctor before starting any new supplements during pregnancy.
Expert Vitamin Nutritionist Recommendations for Immune Health
A knowledgeable vitamin nutritionist can explain what nutrients are present in these superfoods. Vitamins and minerals play an essential role in keeping your immune system strong and functioning well.
Amla is rich in vitamin C. It helps the immune system work at a cellular level.
Vitamin D does not come from the listed superfoods, but you can get enough from sunlight or supplements.
Zinc plays an important role in the growth and coordination of immune cells.
Moringa has vitamin A, which protects mucosal barriers in the body.
B vitamins boost energy in cells and keep the immune system running well.
"A single food cannot meet all nutritional needs," says Dt. Nandini Sikka. "To stay healthy, you must eat a variety of foods."
Health Benefits of Indian Superfoods Beyond Immunity
Indian superfoods don’t just boost immunity. They play a role in keeping you healthier overall and lowering the risk of diseases. Eating these foods has connections to:
Better digestion
Healthier heart performance
Improved brain function
Less body-wide inflammation
Stabilized blood sugar levels
Healthier skin
More energy and liveliness
These wide-ranging benefits show how adding these foods to your daily diet can steadily improve your well-being.
How Cinnamon to Lose Weight Also Supports Immune Function
Cinnamon is well-known for helping with weight control, but it does much more. This used spice has an effect on blood sugar by making insulin work better. Balanced blood sugar is linked to stronger immunity since poor blood sugar control can weaken your immune system.
The link between managing weight and a strong immune system is very important. Visceral fat, which is a type of body fat, triggers the release of inflammatory substances that can strain immunity. Cinnamon supports maintaining a healthy weight, which allows the immune system to work better.
To manage weight, cinnamon may help in these ways:
It slows how fast the stomach empties, helping you feel full.
It helps the body respond to insulin more .
It lowers inflammation levels.
It might even boost how your body burns energy.
Use a quarter to half a teaspoon to see noticeable effects.
Practical Implementation Tips
Fitting these superfoods into your day doesn’t need to feel overwhelming. Here are a few practical ideas to explore.
Begin your morning with tulsi tea mixed with a tiny bit of cinnamon.
Blend a teaspoon of amla powder into your smoothie.
Use turmeric while cooking or drink golden milk at night.
Add moringa powder to soups or sprinkle it on salads.
Store some ashwagandha powder nearby to mix with milk or water.
Plant tulsi at home to always have fresh leaves ready.
Prepare a weekly batch of chutney with amla and spices to boost immunity.
Conclusion
Eating these seven Indian superfoods is a natural and strong way to boost immunity. Adding them to meals every day helps the body fight off common sicknesses while providing other health perks too.
To get advice that fits your health goals, it is helpful to meet a good dietician. If you live in Delhi, expert guidance is available to adjust your diet and improve both your immunity and overall health.
It is important to stick with it. These foods help the most when included in your eating habits along with a good lifestyle.
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