12 Indian Herbs That Boost Immunity Better Than Supplements

5. Turmeric (Haldi): Anti-inflammatory and Immune Support

Turmeric’s curcumin compound gets a lot of attention—and with good reason. It displays anti-inflammatory and antioxidant effects that support immune cell function. In home kitchens, haldi is a staple in curries and in the beloved haldi doodh that many grandmothers recommend for general wellness. For better absorption, combine turmeric with a pinch of black pepper and a little fat, such as milk or ghee. At-home use is flexible: a warm turmeric milk at night, golden spice blends in cooking, or a small daily serving of culinary turmeric in food. When purchasing, choose culinary turmeric for food and standardized curcumin extracts for clinical-strength use, checking labels for bioavailability claims. Caution: high-dose curcumin supplements can interact with blood thinners and may not be suitable for everyone. Favor food-based use for routine immune support and reserve concentrated supplements for clinician-guided use.