11 Immunity-Boosting Foods to Strengthen Your Body Naturally

9. Mushrooms (vitamin D sources)

Certain mushrooms can be good dietary sources of vitamin D when they’ve been exposed to sunlight or UV light, and they also contain beta-glucans that may modulate immune response. Vitamin D plays a role in immune signaling and low levels have been linked to higher susceptibility to respiratory infections (Safeway Health). Include mushrooms in curries, stir-fries, or as a filling for parathas. In North America, look for UV-exposed mushrooms or choose fortified foods if sunlight exposure is limited, especially in winter months. Portobello, shiitake, and maitake are flavorful choices that cook well with typical Indian spices. As with other foods, mushrooms support the immune system as part of a balanced diet rather than acting as a standalone cure. If you suspect low vitamin D, check levels with your clinician before starting high-dose supplements.