A strong immune system is the body’s best defence against infections and illnesses. While lifestyle factors such as adequate sleep and exercise play a vital role, diet remains one of the most effective ways to strengthen immunity. The good news is that many immunity-boosting foods are already part of our everyday meals.

1. Garlic

Often called nature’s antibiotic, garlic contains compounds like allicin that help fight off infections and support overall immune health.

2. Ginger

Used widely in Bangladeshi households, ginger has anti-inflammatory properties that reduce sore throat and improve resistance to cold and flu.

3. Turmeric

This golden spice, rich in curcumin, is known for its powerful antioxidant and anti-inflammatory effects, making it an excellent immunity booster.

4. Citrus Fruits

Oranges, lemons and grapefruits are rich in Vitamin C, which increases white blood cell production—the key to fighting infections.

5. Yogurt

Packed with probiotics, yogurt supports gut health. Since most of the immune system is linked to the gut, probiotics play a vital role in overall immunity.

6. Green Tea

Loaded with antioxidants such as catechins, green tea enhances immune function and helps the body ward off viruses.

7. Spinach

A rich source of vitamins A, C and E, along with iron and antioxidants, spinach contributes to stronger immune defence.

8. Almonds

These nutrient-dense nuts provide Vitamin E, a powerful antioxidant that helps protect cells from damage.

9. Honey

Known for its antibacterial and antiviral properties, honey soothes the throat and supports the body’s natural healing process.

10. Fish

Fatty fish like hilsa, salmon and tuna are rich in omega-3 fatty acids and Vitamin D, both of which improve immune response.

Incorporating these simple foods into daily meals can go a long way in building resilience against seasonal flu and common infections. Instead of relying solely on supplements, focusing on a nutrient-rich diet ensures the body gets natural protection every day.