11 Immunity-Boosting Foods to Strengthen Your Body Naturally

7. Garlic (and related alliums)

Garlic has been used for generations in home cooking for its flavor and health properties. It contains sulfur compounds, such as allicin, that show antimicrobial and immune-supportive actions in laboratory and some clinical settings. Adding fresh garlic to dals, sabzis, tadka, or pickles is an easy way to include these compounds in everyday meals. Crushing or chopping garlic releases more allicin, so allow it to sit briefly before cooking to maximize potential benefits. Cooking reduces some of the raw potency but keeps culinary flexibility and taste. If you take blood-thinning medication, discuss garlic intake with your clinician, because concentrated supplements and very large amounts may increase bleeding risk. For those bothered by raw garlic, roasted garlic provides gentler flavor and still contributes beneficial compounds. Use garlic as a regular everyday ingredient rather than relying on high-dose supplements to support immune function.