11 Immunity-Boosting Foods to Strengthen Your Body Naturally

3. Leafy greens (spinach, kale)

Leafy greens are nutrient-dense and bring vitamins A, C, folate, and several B vitamins that support immune processes and cell renewal. Spinach or mustard greens cooked lightly retain many nutrients and fold easily into dals, saag, or stir-fries. A couple of heaped tablespoons of cooked spinach or a small bowl of raw salad supplies important micronutrients, and combining these greens with citrus or a little fat (like a drizzle of oil) helps your body absorb fat-soluble vitamins. In Indian kitchens, adding greens to dal, parathas, or a quick palak paneer is a practical way to increase intake. For busy mornings, toss raw baby spinach into a smoothie with banana and frozen berries for a nutrient-packed tiffin addition. Keep in mind that some greens are high in vitamin K, which can affect certain blood-thinning medications, so discuss with your clinician if you’re on such therapy. Aim to include a variety of greens across the week for a broader nutrient profile (Medical News Today; Cleveland Clinic).