11 Immunity-Boosting Foods to Strengthen Your Body Naturally

11. Legumes & pulses (lentils, chickpeas)

Legumes and pulses are staples in Indian kitchens and strong allies for immune-supporting nutrition. Lentils, chana, and other pulses provide zinc, iron, protein, and fiber — nutrients that support immune cell production and gut health. Regularly eating dal, chole, or a mixed pulse curry helps maintain steady protein and micronutrient intake without depending on meat. Soaking and cooking legumes properly improves digestibility and nutrient absorption; combining them with a vitamin C source like lemon or tomatoes helps increase iron uptake. Legumes are also tiffin-friendly: roasted chana makes a portable snack, while a small container of dal pairs well with rice or chapati for lunch. For those looking to increase zinc, add seeds like pumpkin seeds or a handful of nuts alongside pulses. Overall, pulses are affordable, seasonal, and versatile ways to support immune function as part of a balanced diet (Medical News Today).