- By Bornika Das
- Fri, 02 May 2025 08:49 PM (IST)
- Source:JND
Superfoods For Immunity: Boosting immunity does not mean just popping pills or relying on synthetic supplements. There are ample superfoods that nature offers, which not only nourish the body but also enhance the natural defences. Incorporating superfoods that are rich in zinc and other essential nutrients plays a major role in supporting the immune system. Besides, these superfoods also help in cell growth, heal wounds and reduce inflammation.
Immunity is the body’s first line of defence that relies on key nutrients to function smoothly. Zinc, when paired with other essential nutrients like vitamins A, C, E and iron, creates the perfect shield to fight against infections and support daily well-being. In conversation with Jagran English, Dr Partap Chauhan – Founder and Director of Jiva Ayurveda, World-renowned renowned AyurvedaAcharya and author, listed ten superfoods that deliver zinc and other immunity-enhancing micronutrients.
Superfoods That Boost Immunity Naturally
Hemp Seeds
Often overlooked, hemp seeds are a fantastic source of zinc, magnesium, iron, and omega-3 fatty acids — all crucial for modulating inflammation and supporting cell repair.
Moringa Leaves
Known as a traditional Ayurvedic superfood, moringa is rich in vitamin A, vitamin C, calcium, and zinc, making it a powerful natural immunity booster.
Chickpeas (Chana)
These protein-rich legumes offer a solid dose of zinc, iron, and folate — nutrients that assist in immune cell development and tissue healing.
Spinach
This green is loaded with vitamin C, vitamin A, iron, and a modest amount of zinc, all of which help regulate immune responses and reduce oxidative stress.
Sunflower Seeds
A crunchy immunity ally, these seeds provide vitamin E, selenium, zinc, and healthy fats to protect and energise immune cells.
Cashews
Not just a snack, cashews are packed with zinc, magnesium, and copper, supporting enzyme function and the body’s natural defences.
Cashews To Boost Immunity (Image Credits: Canva)
Greek Yoghurt
Apart from being rich in probiotics, Greek yoghurt offers zinc, vitamin B12, and protein, which collectively strengthen gut and systemic immunity.
Lentils
Affordable and versatile, lentils deliver iron, zinc, protein, and folate, making them a great vegetarian option to keep your immune system sharp.
Amaranth (Rajgira)
This ancient grain offers zinc, magnesium, iron, and B-vitamins, supporting overall cellular health and immune function.
Dark Chocolate (Above 70% Cocoa)
In moderation, dark chocolate contributes zinc and potent antioxidants (like flavonoids) that help fight cellular stress and support immune resilience.
Good immunity is built one choice at a time — through mindful eating, quality rest, and balanced living. These superfoods bring more than flavour to your plate; they offer targeted nutritional support that empowers your body to heal, protect, and thrive. If you're looking to stay healthy year-round, start by feeding your immunity from within.
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