11 Immunity-Boosting Foods to Strengthen Your Body Naturally

2. Berries (strawberries, blueberries)

Berries pack polyphenols and vitamin C, which act as antioxidants and support immune function by reducing oxidative damage and modulating inflammation (Medical News Today). They’re easy to add to breakfast bowls, smoothies, or a quick chaat-style snack with roasted chana and a squeeze of lemon. A typical adult portion is about 80 g—roughly a small handful—so adding a handful to dahi or oats at breakfast gives an immediate nutrient lift. Frozen berries retain much of their antioxidant content and work well year-round in North American grocery stores; choose unsweetened packs to avoid extra sugar. Berries also pair well with nuts and seeds for a balanced tiffin snack that offers fiber, healthy fats, and vitamin C. For those with sensitive stomachs, start with small amounts and monitor tolerance, as concentrated berry servings can be tart. Research reviews note berries’ beneficial roles for immune health, but they work best as part of a varied diet rather than a single daily fix (Medical News Today).