Healthy Fats to support cell function and to reduce inflammation 

Omega-3 fatty acids improve immune response and brain function.

1. Flaxseeds, chia seeds, hemp seeds
2. Walnuts, almonds, avocados
3. Olive oil, coconut oil

Drizzle olive oil on roasted veggies or add chia seeds to smoothies.

Protein and Iron for supporting growth of immune cells

Proteins help build and repair body tissues, including immune cells.

1. Lentils, chickpeas, black beans
2. Tofu, tempeh, quinoa
3. Eggs (if part of diet)

Make lentil or dal soup or chickpea hummus for a protein packed snack. Try steamed idlis for breakfast!

Hydration for flushing toxins and to supports immunity

1. Water (add lemon or cucumber for flavor)
2. Herbal teas (ginger, chamomile, or mint)
3. Coconut water for natural electrolytes

Tip: Avoid sugary juices and sodas—they weaken immunity!

Image curtesy: Photo by Ron Lach : https://www.pexels.com/photo/a-kid-having-breakfast-8669020/ (Free to use)