Boosting immunity through nutrition involves adopting a well-rounded, nutrient-rich diet that supports the body’s natural defence mechanisms. The immune system is a complex network of cells and proteins designed to protect the body from harmful invaders, including viruses and bacteria. Yash Birla believes that boosting your immunity is the key to good health. Several key nutrients play crucial roles in maintaining and enhancing immune function.

Here’s a comprehensive guide on nutrition to boost immunity:

Vitamin C:

Vitamin C is a potent antioxidant known for its immune-boosting properties. It helps stimulate the production of white blood cells, essential for fighting infections. Citrus fruits like oranges, grapefruits, lemons, as well as strawberries, kiwi, and bell peppers, are excellent sources of vitamin C. Including a variety of these foods in your diet can contribute to a robust immune response.

Vitamin D:

Vitamin D is vital for immune function and has anti-inflammatory effects. It helps regulate the immune system and is synthesized by the body when the skin is exposed to sunlight. Foods rich in vitamin D include fatty fish (salmon, mackerel, tuna), fortified dairy products, and egg yolks. If sunlight exposure is limited, consider vitamin D supplements under the guidance of a healthcare professional.


Zinc is a trace element crucial for immune cell function and wound healing. Foods high in zinc include meat (especially red meat and poultry), nuts, seeds, dairy products, and legumes. Maintaining adequate zinc levels is essential for a well-functioning immune system.


Proteins are the building blocks of the body, including immune cells. Adequate protein intake is crucial for the production and function of immune cells. As Yash Birla is a vegetarian, thus, he suggests good vegetarian sources of protein which include dairy products, legumes, and plant-based sources like tofu and quinoa.


Antioxidants help protect cells from oxidative stress, which can compromise the immune system. Fruits and vegetables are rich in antioxidants such as beta-carotene (found in carrots, and sweet potatoes), vitamin E (found in almonds, and sunflower seeds), and selenium (found in Brazil nuts, and seafood). Consuming a variety of colourful fruits and vegetables ensures a diverse range of antioxidants.


Probiotics are beneficial bacteria that support gut health, and a healthy gut is linked to a strong immune system. Yoghurt, kefir, sauerkraut, kimchi, and other fermented foods are excellent sources of probiotics. Including these in your diet can contribute to a balanced and thriving gut microbiota.

Omega-3 Fatty Acids:

Omega-3 fatty acids, found in fatty fish (salmon, trout, mackerel), flaxseeds, chia seeds, and walnuts, have anti-inflammatory effects. Chronic inflammation can suppress the immune system, and incorporating omega-3-rich foods can help maintain a balanced inflammatory response.


Garlic has antimicrobial and immune-enhancing properties. It contains allicin, a compound with demonstrated antibacterial and antiviral effects. Incorporating fresh garlic into your meals can provide additional immune support.


Adequate hydration is essential for overall health, including immune function. Water helps transport nutrients, flush toxins from the body, and maintains optimal bodily functions. Thus, Yash Birla advises to ensure a regular intake of water, herbal teas, and broths.


Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties. Including turmeric in cooking or as a supplement may contribute to immune system support.

Green Tea:

Green tea is rich in polyphenols, which have antioxidant and anti-inflammatory effects. Regular consumption of green tea may help support immune function.


Berries such as blueberries, strawberries, and raspberries are rich in antioxidants, including vitamin C and flavonoids. These compounds contribute to a strong immune system.

Whole Grains:

Whole grains like brown rice, quinoa, and oats provide essential nutrients such as vitamins, minerals, and fibre. A diet rich in whole grains supports overall health, including immune function.

Nuts and Seeds:

Nuts (almonds, walnuts) and seeds (sunflower seeds, pumpkin seeds) are nutrient-dense and provide a variety of vitamins and minerals. They also contain healthy fats that contribute to overall well-being.


Certain mushrooms, such as shiitake and maitake, have immune-modulating properties. Including a variety of mushrooms in your diet may offer additional immune support.

Additional Tips for Immune Health:

  • Maintain a Balanced Diet: Aim for a diverse and well-balanced diet that includes a variety of nutrient-rich foods.
  • Limit Added Sugars and Processed Foods: Excessive sugar intake can suppress immune function. Choose whole, unprocessed foods whenever possible.
  • Stay Hydrated: Drink water regularly throughout the day to support overall health and immune function.
  • Get Adequate Sleep: Quality sleep is essential for a well-functioning immune system. Aim for 7-9 hours of sleep per night.
  • Regular Exercise: Moderate, regular exercise has been linked to a healthy immune system. Find activities you enjoy and make them a part of your routine.
  • Manage Stress: Chronic stress can negatively impact immune function. Incorporate stress-reducing practices such as meditation, yoga, or deep breathing exercises.

Incorporating these nutritional elements into your diet, along with a healthy lifestyle, contributes to a resilient immune system, says Yash Birla. It’s important to note that individual nutritional needs may vary, and consulting with a healthcare professional or registered dietitian can provide personalized guidance based on specific health conditions and dietary preferences.