11 Immunity-Boosting Foods to Strengthen Your Body Naturally

4. Fatty fish (salmon, mackerel)

Fatty fish provide long-chain omega-3 fatty acids — EPA and DHA — which help manage inflammation and support immune health. Regular consumption of oily fish is associated with better inflammatory balance, a factor that can affect how the body responds to infections (Safeway Health; Medical News Today). In North America, a cooked portion of oily fish around 140 g per week is a reasonable target for many adults. Canned salmon or sardines are convenient and shelf-stable, while frozen fillets are budget-friendly and keep well. In Indian cooking, use mackerel in curry (bangda) or pan-sear salmon with simple spices for a fusion dish. For those who don’t eat fish, consider plant sources of omega-3s such as flaxseed and walnuts, but note these provide ALA, which converts only partially to EPA/DHA. If you take blood-thinning medication, discuss high-dose fish oil with your clinician. Remember that sustainable sourcing and low-mercury choices (smaller fish like sardines) are good options for regular use.