For years I thought a strong immune system lived in a bottle. Every time the weather changed and someone at home sneezed, out came the vitamin C tablets, the kadha, Healthy Food the “immunity booster” powder with a very confident label.

Then a nutritionist [or “a friend who studied nutrition”, use what’s true for you] said something that annoyed me at the time: “Your immune system isn’t one switch. It’s the result of how you eat, sleep and live, most days of the year.”

Ugh. Not a hack. Not a secret. Just boring, regular life.

But she was right, and once I stopped hunting for a miracle ingredient, my kitchen got simpler and, honestly, my meals got better. This is what I eat now, what I think is overrated, and what I’d tell a friend who asked.

Amla Healthy Food: the cheap one that actually deserves the hype

If there’s one Indian food I’d defend, it’s amla. Gooseberry is a very rich source of vitamin C, and it’s available fresh in winter for almost nothing.

My grandmother used to make amla murabba, and as a kid I hated it. Too sour, too sticky. Now I eat a fresh amla with a pinch of salt or have it as a quick chutney with [mint / green chilli / whatever you use]. It’s sharp and makes your face scrunch, but I’ve grown to like it.

Honest caveat: amla juice from a packet is often watered down and sweetened. Fresh or homemade is better. And if you have acidity problems, go slowly. It’s sour, and it can bother some stomachs.

Citrus and other vitamin C Healthy Food (it’s not just oranges)

Everyone says oranges. Fair. But I was surprised to learn that bell peppers (capsicum), guava, kiwi and even raw tomatoes are also good vitamin C sources. Guava especially. It’s cheap, local, and I eat it with a sprinkle of chaat masala like a little rebel.

A small thing I learned the hard way: vitamin C is sensitive to heat and to long storage. So fresh, lightly cooked or raw often beats a limp vegetable boiled for twenty minutes.

I squeeze lemon on my dal and salad most days now. It isn’t dramatic. It’s just a habit that adds a bit of everything.

Dal, rajma, chana: the Healthy Food

I’ll be honest, I used to think dal was boring “ghar ka khana” and I wanted something more exciting. Now I think it’s one of the smartest things on my plate.

Your body needs protein to make immune cells and antibodies, and lentils and beans are a great, affordable source. They also give you fibre, iron and zinc.

Some things I do:

• Moong dal khichdi when I feel run down. It’s soft, gentle, and comforting.
• Rajma or chole a couple of times a week, with plenty of onions and tomatoes.
• Sprouted moong in a salad with lemon [if you actually do this].

If you’re vegetarian like I am [change this if it isn’t true], pairing dal with some vitamin C Healthy Food, like that lemon, also helps your body absorb iron better. A tiny trick, but it works.

Curd and the gut conversation

Leafy greens: yes, you’ve heard it, but here’s what I actually do

I’ll admit I ignored spinach and methi for years. Every adult in my life told me to eat them, so naturally I resisted.

What changed is that I stopped treating them like medicine and started hiding them in things I like:

• Palak in dal, or in a paratha dough
• Methi parathas in winter (the smell alone brings people to the kitchen)
• Sarson ka saag when it’s in season [if that’s your thing]

Leafy greens bring folate, iron, vitamin A and vitamin K, and they’re also a good source of fibre. They don’t need to be fancy. A quick stir-fry with garlic is enough.

One thing worth knowing: if you have kidney stone issues, talk to your doctor, because some greens like spinach are high in oxalates.

Garlic, ginger and turmeric In Healthy Food: the kitchen trio

These get talked about like magic. I don’t think they’re magic, but I do think they’re worth using.

Garlic and ginger go into almost everything I cook, and a warm ginger tea with honey makes me feel better when my throat is scratchy. Does it cure a cold? No. Does it feel comforting and warm? Absolutely, and sometimes that matters.

Turmeric is lovely in food, especially with a pinch of black pepper, which helps your body absorb its active compound, curcumin. My haldi doodh is hit or miss. Sometimes it’s too bitter, sometimes I add too much and it tastes like paint. But on a cold evening, I like it.

I’d be careful about the claims, though. Studies on turmeric are interesting but not conclusive for most of the things people say it does. Treat it as a good ingredient, not a medicine.

Nuts and seeds: small handfuls, not giant bowls

I keep a small box of mixed nuts and seeds in my bag: almonds, walnuts, pumpkin seeds. A handful is enough.

Almonds have vitamin E, pumpkin seeds have zinc, and walnuts give you healthy fats. Zinc is one of those nutrients your immune system needs, though more is not better, and you don’t need supplements if you’re eating a varied diet.

My honest advice is to watch the portions. I once ate half a packet of salted cashews while working and felt weirdly proud of how “healthy” I was being. Calories count too.

Eggs, fish and other animal Healthy Food (if you eat them)

I’ll keep this brief, since not everyone eats these. If you do, eggs are a very easy source of protein, vitamin D (in small amounts) and B vitamins. Fish, especially oily fish like salmon, mackerel or sardines, gives you omega-3 fats.

I eat eggs [a few times a week / say what is true for you]. Nothing fancy. A simple masala omelette with onions, tomatoes and green chillies is one of my favourite fast meals.

If you’re vegetarian, you can still get plenty of protein and nutrients, but it’s worth paying attention to vitamin B12 and vitamin D. Many vegetarians in India are low in B12, and a blood test with your doctor’s advice is more useful than guessing.

Colourful fruits and vegetables Healthy Food: the “rainbow” thing is actually true

I used to roll my eyes at “eat the rainbow.” It sounded like a poster in a school canteen.

But it’s a useful shortcut. Different colours mean different plant compounds and vitamins. Orange foods like carrots, pumpkin and sweet potato give beta-carotene, which your body uses to make vitamin A. Red tomatoes and beetroot, green beans and cucumbers, purple brinjal and cabbage all bring something different.

My rule is simple: look at the plate and see if it’s all one beige colour. If it is, I add something. A handful of chopped cucumber, a quick salad, a seasonal fruit on the side.

And I buy seasonal produce when I can. It’s cheaper, fresher and often tastier. Winter oranges and carrots, summer mangoes and watermelon. Nature does some of the planning for you.

Water, tea and the boring but important stuff

I’m bad at drinking water. Genuinely terrible. I’ll go four hours without a sip and then wonder why I have a headache.

What helped was keeping a bottle on my desk and tying water to things I already do. A glass when I wake up, one before each meal, one when my tea is done.

Herbal teas, plain tea and soups also count towards your fluids. I don’t think you need to chase a “perfect” number of litres. Just keep an eye on thirst and urine colour, and drink more when it’s hot or you’re active.

Mushrooms, sunshine and the vitamin D problem

This is something I didn’t take seriously until a blood test [if this applies to you, mention it. Otherwise, remove this sentence] showed it can be a real issue. Vitamin D plays a role in immune function, and a lot of people in India are low in it, despite all the sunshine, because we cover up, work indoors, or use sunscreen heavily.

Food sources are limited: eggs, fatty fish, fortified foods, and mushrooms that have been exposed to UV light. Sunlight is the main source for most people, and a short time outside a few times a week helps.

If you suspect you’re low, get tested and talk to a doctor. Please don’t self-prescribe high-dose supplements. Too much vitamin D can be harmful.

What I stopped believing

“Immunity booster” products. Many are expensive, vaguely worded and not backed by strong evidence. I’ve bought a few. They didn’t do anything I could notice.

Detox drinks. Your liver and kidneys already do that job. I wasted money on a “detox tea” that mainly made me run to the bathroom.

Mega-doses of vitamin C. Beyond what your body needs, extra vitamin C is mostly excreted. For most people, regular food is enough.

Cutting out entire food groups. I tried that, and I was just tired and cranky. Balance worked far better than rules.

Perfection. Some weeks I eat beautifully. Some weeks it’s maggi and chai. Both happen, and my body survives.

A day of eating that actually looks like mine

This isn’t a plan to follow strictly. It’s just what a decent day looks like for me:

Morning: warm water, then tea, and something like poha, upma or an egg with toast. [Customise.]

Lunch: roti or rice, dal, a sabzi, curd and a small salad with lemon.

Evening: fruit, or a handful of nuts, and tea.

Dinner: something lighter, like khichdi, vegetable soup, or sabzi with roti.

Do I stick to it every day? Not even close. But it’s a rough shape I return to.

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