Suvarna Sawant, chief dietician & HoD, Clinical Nutrition and Dietetics, Nanavati Max Super Speciality Hospital, says people can plan their meals according to the time of the day with many different types of immunity-boosting foods. On the other hand, Vedika Premani, clinical dietician at sir HN Reliance Foundation Hospital, says Indian cuisine, known for its rich spices and regional variety, offers many simple dishes that boost immunity.

The meals can comprise ingredients such as mushrooms, garlic, ginger, and spices like turmeric and cinnamon. Beyond these, fresh fruits like oranges and lemons, papaya, kiwi, pomegranate, amla, jamun, litchi, cherries and plums along with vegetables like gourd vegetables and drumstick leaves also help boost the immunity.

While animal-based sources such as milk and eggs are beneficial, including probiotic-rich yogurt for gut health, and a handful of nuts and seeds can help this season

For example, Sawant says for breakfast people can prepare dishes like oatmeal topped with almonds and fruits such as kiwi or papaya, or yogurt mixed with berries and seeds

Premani adds that people can also consider comforting options like turmeric milk, ragi raab, or idli with drumstick sambar and garlic chutney, each packed with immune-boosting nutrients

With breakfast sorted, Sawant adds that lunch can be simple salads incorporating carrots, onions, and garlic, dressed with lemon juice, are beneficial. Vegetable soups with ginger and turmeric or mushroom stir-fries are also excellent choices

Lunch can feature vibrant plates, says Premani, with the likes of rajgira roti with amla chutney, and methi thepla are both flavourful and healthy

For dinner, lightly steamed broccoli, spinach-based dishes, or curries prepared with garlic, onions, and turmeric can provide a nutrient-rich meal. Eggs cooked in various forms, including omelettes with vegetables or boiled eggs, add protein and essential vitamins to the diet

If you want to try out other options, Premani says enjoy Haldi ka sabzi,or methi ajwain paratha with beetroot raita. These dishes combine taste and nutrition to naturally strengthen your immune system

Beyond the dishes, even enjoying drinks such as herbal teas, made with ginger, turmeric, cloves, cinnamon, or cardamom, which possess antiviral, antibacterial, and anti-inflammatory properties; Green tea: Rich in antioxidants like epigallocatechin gallate (EGCG) and L-theanine, which enhance immune functions; turmeric milk: A traditional drink prepared by mixing turmeric powder with warm milk, offering antiviral properties and boosting cytokine production; fresh citrus juices: Oranges, lemons, or grapefruit juices are rich in vitamin C, crucial for immune cell functioning, and pomegranate juice which has antiviral properties and supports gut health, essential for robust immunity