How one sick week reminded me what food should really be
A year ago, I had the kind of flu that made even hot water feel like a gourmet meal. Between paracetamol and pity, I found myself wondering why my immunity felt like it was on a vacation.
The answer was simple. I had replaced real food with quick fixes. Forgotten my roots. Ignored the everyday immunity heroes that once sat in my mother’s kitchen. I stopped eating the way nature intended. That’s when I switched back. I went back to the organic and natural foods. Sprouted grains, fresh natural and organic vegetables, healing spices. And what followed was not just recovery, but resilience. Immunity boosting didn’t need a new supplement. It needed old-school wisdom.
This blog is a reminder. Not to follow the latest trend, but to return to what works. The foods that have stood the test of time and still know exactly how to support your health. As it is meant to be.
Habit & Lifestyle shift For Boosting Immunity
When people ask how I fixed my immunity, I tell them the truth:
And I made it a habit.
And over time, my body responded:
It wasn’t a detox. It was a decision. And the more consistent I became, the more powerful the results were
Why This Matters Right Now
Why this matters right now is simple: because what we eat today shapes the health we carry into tomorrow. Today, my body feels stronger. I rarely fall sick. I have more clarity, energy, focus, and recovery, but it also does more. It reduces the risk of chronic inflammation, life-threatening illnesses, and diseases like cancer.
And I know, if I continue this way, I’m not just building my immunity, I’m laying the foundation for my future generation to thrive. It all begins with food. That’s why this matters right now.
1. Organic Fruits and Vegetables
Nature’s Immunity Builders, Straight From the Soil
When I switched to organic fruits and vegetables, everything started to change. My gut felt calmer, my digestion improved, and I stopped falling sick so often. It wasn’t about chasing food trends. It was about eating what my body could recognise and absorb. These were the most accessible immunity boosting foods I had overlooked for too long.
If you pause and notice, nature quietly takes care of us. Nature provides what the body needs in every season. Eating local, seasonal fruits and seasonal vegetables organically produce means better nutrition and better immunity. These foods are easier to digest, taste better, and offer nutrients in their most active form. These foods are easier to digest, taste better, and offer nutrients in their most active form. For Example:
Fruits: guava, papaya, orange, jamun, watermelon, custard apple
Vegetables: pumpkin, sweet potato, beetroot, okra, ridge gourd
Organically produced exotic fruits and vegetables also enhances your immune system with extra antioxidant support. These help fight oxidative stress, improve gut function, and provide a wide spectrum of vitamins and minerals. For Example:
Fruits: kiwi, blueberries, strawberries, avocado
Vegetables: kale, bell peppers, zucchini, asparagus
Choosing seasonal and exotic organic produce is one of the most effective ways to build immunity through real food.
2. Whole Grains & Millets
Everyday Staples That Strengthen Immunity
I used to think all grains were the same. But the more I learned, the more I realized how much difference it makes to eat them in their whole, unprocessed form. Whole grains keep all three parts of the seed; the bran, germ, and endosperm , which means they retain fiber, B vitamins, and essential minerals. Grains like rolled oats and barley became regulars in my kitchen. Rolled oats replaced my instant breakfasts. Barley became a go-to for soups and salads.
Then I Discovered Sprouted Grains. I thought sprouted grains were just another health trend. But after switching to them, I noticed real changes—lighter digestion, stable energy, and less bloating. Sprouting breaks down antinutrients and makes minerals like zinc, iron, and magnesium easier to absorb. These grains became my go-to for rotis, porridges, and snacks. They blended seamlessly into my meals while building immunity from within.
Benefits of Sprouted Grains and Flours
Examples: sprouted ragi flour, jowar flour, mung flour, brown rice
Millets had always been in my kitchen, but I had underestimated them. Once I understood their nutritional value, they became a core part of my daily meals.
Why Millets Work
Examples: ragi, jowar, bajra, foxtail, barnyard, brown top millet
A small shift, but one that made a big difference to my health.
3. Spices
Powerful Spices That Heal from Within
I used to think spices were just for flavour. But the more I leaned into natural eating, the more I realised they do so much more, especially for gut health and immunity. Over time, I began to see my spice rack differently, not just as a flavour kit, but a daily dose of wellness. Indian kitchens are built on powerful, functional spices.
Turmeric calms inflammation, ginger soothes the gut, and cumin improve digestion and nutrient absorption. Ajwain ease bloating, while hing balances gut microbes. Clove and cinnamon are antioxidant-rich and support immune and respiratory health. Black pepper enhances nutrient absorption, and red chilli powder, when used mindfully, stimulates circulation. Even Bay leaves contribute antibacterial and metabolic support.
Spices form the base of most Indian meals, and when used regularly and in the right combinations, they become some of the most accessible, effective immunity boosting foods. These age-old ingredients support your body from within, laying the foundation for stronger immunity, cleaner digestion, and lasting gut health.
4. Herbs
Rooted in Ayurveda, Backed by Science
During that one week of being sick, when nothing else seemed to help, herbs felt like a quiet miracle. They didn’t just ease symptoms, they helped my body bounce back. That’s when I discovered the power of adaptogenic herbs. They don’t offer instant relief like a tablet, but they go deeper, regulating stress, restoring balance, and gently supporting long-term immunity and gut health. These natural immune boosters shine especially when your body is under stress — physical, emotional, or environmental. They became part of my daily healing ritual.
What They Do:
These immune-boosting herbs are quiet but powerful and exactly what my body needed to bounce back.
5. Herbal ImmuniTea & Hydration
Simple Sips, Stronger Immunity
One of the simplest yet most powerful shifts I made during recovery was replacing my usual tea and coffee with herbal infusions. I used to rely on caffeine to start and end my day, it felt normal, even comforting. But the fatigue never truly lifted. Over time, I realised the constant caffeine was disrupting my sleep, irritating my digestion, and throwing off my hormonal balance. That was my wake-up call.
Herbal Brews That Supported My Body
Gentle Detox That Actually Worked
These small, intentional shifts didn’t just help me recover, they became a daily habit to keep my immune system steady and my energy balanced.
6. Natural Sweeteners
Sweet Choices That Don’t Weaken Immunity
There was a time I thought all sweets were off-limits if I wanted to stay healthy. But the problem wasn’t sweetness, it was the kind of sugar I was choosing. Once I switched to natural, unrefined sweeteners, I could enjoy my cravings without compromising my immunity or gut health.
Natural Sweeteners that Work Better
I now use these sweeteners in my traditional recipes or even to balance a spicy dish, they satisfy the craving without confusing the body.
7. Immunity Foods for Kids
Building Strength as They Grow
As I focused on rebuilding my own immunity, I realised something important, these habits aren’t just for adults. What we feed our children now shapes their immunity for life. I started making simple swaps in my kid’s meals that were gentle on digestion, free from additives, and packed with real nourishment. Some great options for kids:
These small food shifts don’t just keep kids full, they help build strong foundations for lifelong health.
Real Food, Real Resilience
I used to think building immunity meant complicated supplements and restrictive diets. But the more I simplified, the stronger I felt. What my body really needed was clarity, in what I ate, where it came from, and how it supported me from within.
That’s when I found Rootz Organics. At Rootz, it’s not just about what you eat. It’s about how you live
Rootz isn’t just a brand. It’s a way of eating that respects your body and honors your roots. Ready to Nourish Your Immunity… Starting Today? Explore the Nutrition-rich Pantry at Rootz → Shop now for immune-supportive staples.
Rootz Organics – Health and Happiness Always
Frequently Asked Questions
1. How long does it take to see results from eating immunity boosting foods?
Some changes like better digestion or energy can show up within days. But building true immune strength takes consistency. The more regular your clean eating habits, the deeper the results.
2. Is it necessary to eat organic for better immunity?
Yes. Organic foods are grown without harmful pesticides and chemicals. They protect your gut microbiome, reduce toxic burden, and help your body absorb nutrients more effectively, all of which support immune health.
3. Can I get enough immunity support from food alone, or do I need supplements?
Whole, natural foods are often enough when eaten consistently. Supplements can help with deficiencies, but they’re not a replacement for real nutrition your body understands and absorbs best.
4. What’s the difference between sprouted grains, millets, and whole grains and which is best?
Sprouted grains are easier to digest and rich in bioavailable minerals. Millets are gluten-free, fiber-rich, and good for gut health. Whole grains retain all parts of the grain for lasting energy. Each has unique benefits, and combining them gives your immunity a strong foundation.
5. How can I encourage kids to eat more immunity boosting foods?
Make small, tasty swaps. Use sprouted millet in dosas or porridges, sweeten treats with jaggery, and offer herbal drinks instead of packaged ones. Keep meals colourful, simple, and naturally flavorful, kids respond well to real food when it’s part of their routine.
6. Can immunity boosting foods help during seasonal changes or viral outbreaks?
Yes. Foods that support your immune system like fruits, vegetables, spices, and herbs prepare your body to fight infections more effectively. They help reduce inflammation and keep your immune defenses active.
7. I eat healthy, but still fall sick often. What am I missing?
Immunity isn’t just about food. Factors like poor sleep, chronic stress, dehydration, or weak gut health can affect how well your immune system functions. Addressing these alongside clean eating creates better balance.
8. Do immunity boosting foods really work for adults over 40?
Yes. As we age, nutrient absorption slows, inflammation may increase, and recovery takes longer. Eating immunity-supporting foods like sprouted grains, natural vegetables, and herbs becomes even more important after 40.
9. What are some immunity boosting breakfast foods?
Rolled oats with fresh fruits, sprouted millet porridges, smoothie bowls with seeds, and vegetable-stuffed dosas are nourishing, energy-sustaining options.
10. What are the best immunity boosting foods for children?
Sprouted millet porridges, seasonal fruits, jaggery-sesame snacks, and herbal drinks like tulsi water help strengthen immunity while supporting growth.
