7 healthy superfoods for a long life

The changing weather and daily wear and tear caused by aging increases the risk of infections and illnesses. With age, sudden sickness, and exposure to poor lifestyle conditions, the immune system can weaken, making the body more susceptible to colds, flu, and other ailments. One must focus on foods that are not only rich in essential vitamins and minerals but also possess powerful antioxidant and anti-inflammatory properties that help protect the body from infections.Here are 7 superfoods that one must include in your daily diet for a long life

Almonds are a powerhouse of nutrients that can significantly boost your immune system when included in daily diet. They are rich in 15 essential nutrients including vitamin E, zinc, folate, copper, and magnesium that ensure boosting immunity, extremely important for overall well being. In fact, according to guidelines shared by Food Safety and Standards Authority of India (FSSAI), almonds should be consumed everyday as they contain magnesium, which plays an important role in building innate and adaptive immunity by boosting immunoglobulin.

Ginger is renowned for its anti-inflammatory and antioxidant properties. It helps boost immunity by reducing the risk of infections and supporting the body's natural defences. Incorporating ginger into your tea, soups, or meals is a great way to strengthen your immune system.


According to Sheela Krishnaswamy, nutrition and wellness consultant, “Turmeric, a spice widely used in Indian cuisine, contains curcumin, a compound known for its potent anti-inflammatory and antioxidant effects. Incorporating turmeric into your diet can enhance immunity and reduce the risk of infections during the monsoon. It can be consumed by adding it to warm water or milk, soups, Indian curries, broths, and stews.”

Yogurt is rich in probiotics, which support gut health and, in turn, boost your immune system. Regularly consuming yogurt can help maintain a healthy balance of gut bacteria, which is essential for a strong immune response. The best time to consume yogurt is in the morning or afternoon when the digestive system is generally more active, allowing for optimal absorption of nutrients, especially the beneficial probiotics.


According to Rohini Patil, MBBS and Nutritionist, “Seasonal fruits like papaya and jamun, which are easily available, are excellent for boosting the immune system. Jamun, also known as Indian blackberry, is rich in vitamins A and C, which support immune health and skin protection. Papaya is packed with vitamin C and enzymes that aid digestion, further enhancing your immune system. These fruits are also hydrating, helping to counterbalance the dehydrating effects of humid weather.”

Lemon is an excellent source of vitamin C, which is crucial for maintaining a strong immune system by helping to fight off free radicals and supporting the body against infections. Adding lemon to your water, salads, or meals can not only enhance flavor but also provide a refreshing boost to your immune health during the monsoon season.


Garlic is a spice often regarded as a superfood, particularly during the monsoon season, for its ability to boost immunity and combat seasonal illnesses. Garlic contains allicin, a compound with potent antimicrobial and antioxidant properties that can help strengthen the immune system and fight off infections.