10 superfoods to boost your immunity


21 Jul 2023

Improve your immunity with 10 superfoods and lifestyle changes. For more information, check out the health insurance policy from Kotak General Insurance.

Are you prone to flu and other infections rather easily? If that is the case, looking for ways to improve your immunity can help you tackle the problem to some extent. The good news is that, with the help of diet and some changes in your lifestyle, you can improve your immunity system. Although a healthy diet is recommended but it does not always ensure no medical conditions. Thus, it is highly recommended that you opt for health insurance plans for all-around coverage to ensure no stress in case of an illness.

A health insurance plan will offer complete coverage for all your medical needs. It ensures that you receive the best medical treatment out there without having to worry about expenses. And health insurance offers tax benefits as well.

10 superfoods for your immunity:

Finding a way to incorporate the following superfoods into your diet is one of the easiest ways to build your immunity.

1. Citrus Fruits:

Vitamin C is known to be quite helpful for boosting your body’s immunity. Consumption of citrus fruits will help increase the production of white blood cells, which can fight injection easily. Common examples include grapes, oranges, lime, and lemon.

The recommended daily portion is 75mg for women and 90mg for men.

2. Broccoli:

Broccoli is a rich source of minerals, vitamins A, C and E, fibre, and antioxidants. It is without any doubt one of the healthiest options that you can add to your diet. To keep most of its nutrients intact, you can steam or sauté broccoli. It should be cooked as less as possible for highest benefit.

3. Ginger and garlic:

Garlic offers anti-inflammatory, antibacterial, and immune-boosting properties. Apart from adding flavours to your food, it offers a lot more as well. Should you include garlic in your diet, it will reduce the duration and severity of the common cold.

Ginger provides warmth and can help you with sore throats. It also helps with inflammation, the common cold and aids in digestion as well.

4. Yogurt:

Yogurt is a good source of Vitamin D and aids in the regulation of the immunity system. Thus, helping in your disease-fighting capabilities.

5. Nuts:

Most nuts, especially almonds, are a powerful antioxidant and loaded with healthy fats. It is full of Vitamin E and a daily dosage of 15mg is essential for a healthy immune system.

6. Sunflower Seeds:

These seeds are a rich source of vitamin E, Vitamin B6, phosphorus, and magnesium. Vitamin E acts as an antioxidant and boosts your immunity. This can help with inflammation and infections.

7. Green tea:

Both black as well as green tea has flavonoids and work as great antioxidants. However, green tea is loaded with EGCG (epigallocatechin gallate) which works as a powerful antioxidant to enhance the immune system. Since green tea is not fermented but steamed, the EGCG portion remains intact.

8. Turmeric:

Adding turmeric to your food is beneficial in more than one way. It can boost your immunity and keep you from infections and inflammation. It will keep you away from the common cold and flu.

9. Poultry:

Poultry products such as chicken and turkey are good sources of nutrients that our body needs to boost immunity.

10. Red capsicum:

If your body needs more Vitamin C, red capsicum or bell peppers can be an excellent source for the same. Apart from that bell peppers also are a good source of beta-carotene which converts into Vitamin A. The nutrients help you build immunity and are good for your skin and eyes as well.


Although the above mentioned superfoods can help you build your immunity, you need to follow some basic habits to enhance the same as well such as regular exercising, sleeping for 7-8 hours daily, quitting smoking and sugar intake and drinking lots of water.

The immunity will help you fight diseases but at the end of the day the body is a machine and anything can happen. Many diseases come announced and what we need is safety and protection. For all-around protection, it is recommended to opt for a health insurance plan. Health insurance plans can protect you against medical inflation and safeguard your family from medical conditions and thus, these should not be ignored.

Team Kotak GIC

The content of this blog has been created and carefully reviewed by the esteemed team at Kotak General Insurance, with the sole purpose of providing valuable guidance and sharing insights on the importance of general insurance. Our objective is to assist users in making informed decisions when purchasing or renewing insurance policies for their cars, bikes, and health. Our expertly curated information aims to empower our readers with the knowledge they need to protect their valuable assets and financial interests.