Best Indian Superfoods & Ayurvedic Ingredients to Boost Immunity

Ayurvedic immunity boosters | Best Indian Superfoods & Ayurvedic Ingredients to Boost Immunity

Why Ashwagandha is the best ayurvedic immunity booster?

Including some immunity boosters to your diet during the time of public health emergencies when the world is prone to COVID-19 is important. People who usually possess lower immunity levels like old people, children who are below the age of 6 and those who have some serious health conditions are more vulnerable to getting infected.

Some of the ayurvedic herbal immunity boosters might help your body to fight invaders. When we talk about immunity booster tablets or powder, Ashwagandha comes first to our mind.

Immunity-boosting foods

There are various different foods that can help boost your immune system. Some of these foods are rich in vitamins and minerals that are essential for good health, while others contain compounds that help fight off infection. Here are a few of the best immunity-boosting foods to eat.

1. Citrus fruits: Citrus fruits are a good source of vitamin C, which is a nutrient that helps boost the immune system.

2. Red bell peppers: Red bell peppers are also a very good source of vitamin C.

3. Broccoli: Broccoli is a nutrient-rich vegetable that contains vitamins A, C, and E, all of which are essential for a healthy immune system.

4. Garlic: Garlic is a potent food that has been shown to boost the immune system.

5. Tea: A cup of black tea can fresh your mood and also boost your immunity as it is full of anti-oxidants. Various teas like green tea and Anise tea act as anti-oxidant that contain polyphenols and flavonoids that are helpful to boost your immunity.

6. Berries: Berries like Blueberry, Elderberry, and Acai berry are full of anti-oxidants that really help your body to fight against various infections.

7. Sweet potatoes: Sweet potatoes are actually very beneficial as they are high in beta-carotene which increases the WBCs and ultimately enhances the immunity of your body.

8. Dairy products: Yoghurts and smoothies are some yummy foods that can boost your immunity. Probiotics are good bacteria present in your gut for better digestion. These products are also rich in proteins, fats, and vitamins which help to boost your immunity.


Ashwagandha or Indian ginseng is popular Indian superfoods for its medicinal functions and is used in Ayurvedic treatment. It is an excellent adrenal-supportive herb and is beneficial not just for your immune system but also for muscles and the reproductive system as well. It has a whole rejuvenating effect on the human body and provides several benefits ranging from stress relief to acting against diseases.

Traditionally, all parts of the ashwagandha plant such as leaves, roots, bark, fruit, and seeds are believed to hold some medicinal properties and are consumed. But the root of the plant is chosen to be the best for therapy.

Charaka Samhita which is an ancient ayurvedic text has recommended ashwagandha as a Rasayana herb to help in improving vitality, longevity, and resistance to infections and diseases.

Benefits of ashwagandha

  • Usually, ashwagandha is used for treating stress and anxiety problems and it is classified as an adaptogen and a small dose of it can relieve some stress.
  • It helps in reducing insomnia, fatigue, and depression as it has a strengthening structure.
  • In a few cases, it has also been proven to reduce the levels of cholesterol and blood pressure if taken in the correct dosage. People who are suffering from diabetes might also take the supplement for 30 days as it helps lowering sugar levels.
  • As its name suggests ‘strength of a horse’ has been used to increase energy levels and improve anaemia. It has also helped to improve the concentration levels of some people.
  • It may have anticancer properties. It has not been proven but a compound in ashwagandha induces apoptosis which is the programmed death of cancer cells. It also helps in stopping the production of new cancer cells in some ways.
  •  Ashwagandha is an overall pain reliever. It prevents pain signals from travelling along with the nervous system. It has been proven effective in treating arthritis in some people.
  • Since ashwagandha lowers blood sugar levels and improves cholesterol levels it has been proven effective for boosting our heart health.
  • In ancient times, people used to take ashwagandha as an anti-ageing herb. It has also been proven to improve the quality of sleep and mental alertness if taken in small doses.
  •  Ashwagandha has an adaptogen that relieves stress and eases anxiety which also prevents hair loss. This natural herb has worked for a lot of people suffering from hair loss and other hair problems.
  •  Some players and athletes take this as a supplement before their tournaments to improve their efficiency in the game.
  • Ashwagandha has also been proven to improve brain function in people which are being treated for bipolar disorder.
  •  It has also been proven to improve the performance of men in bed. It has helped to improve erectile problems in men.
  • It increases testosterone and sperm quality. 
  • It also helps in reducing cortisol levels which is beneficial in many ways.

How does Ashwagandha improve immunity?

While ashwagandha has a variety of benefits as mentioned above, the most widely recognized one is its ability to modulate and boost the immune system. An immunomodulator can either suppress, enhance or even induce an immune response in your body. Most studies that were done on rats have found that immunity booster kadha modulates immune response via multiple mechanisms:

  • It increases white blood count
  • It increases platelet count
  • It increases the number of stem cells in the bone marrow, which is measured as a bone marrow cellularity
  • This immunity booster drink helps in preventing myelosuppression which is a condition where bone marrow is not able to produce enough red blood cells, white blood cells, and platelets
  • It helps in activating peritoneal macrophages and enhances their ability to ingest invader cells, by inducing an increase in nitric oxide (NO) production
  • Helps increases the amount and diversity of antibodies produced by the body
  • Increases the levels of Interferon ­gamma 
  • Increases Interleukin­ 2 levels
  • It causes the proliferation of T cells and improves their ability to secrete both IL­2 and IFN­γ5
  • It inhibits delayed-­type hypersensitivity reactions

Can you take ashwagandha daily?

You must have a prescription before taking this medicine. Much research has been done but there is still a lack of long-term information on this drug.

If you are dealing with issues such as stress or anxiety then you can take the drug in small doses and for bigger problems, you must consult your doctor or specialist first. Children should not take this drug and the same for women who are pregnant. People suffering from autoimmune diseases should also avoid it unless they are recommended by a doctor.

Side effects

1) It is safe if ashwagandha is taken for a short period because its long-term effects are still not proven.

2) It can also cause stomach problems in some people if they are taking large doses.

3) Diarrhea and vomiting are other common side effects of this ayurvedic herb.

Ashwagandha Mix: Ashwagandha is considered the king of Ayurvedic herbs. Ashwagandha tab also function admirably for diminishing your pressure and uneasiness. It might also improve your strength, performance, and increment testosterone levels. Mars By GHC Ashwagandha tab can also function well as a testosterone booster for men. 

  • Directions for use:-

Ashwagandha in the morning: One Ashwagandha tab in the morning, will ensure that you have an energy-filled day.

Ashwagandha at night: One Ashwagandha tab with a glass of milk at night, just before going to bed.

  • Dosage:-

You can take 1 or 2 capsules daily after a meal or as directed by the Dietician


It is important to keep in mind that the immune system is complex. Eating a healthy, balanced diet is just a way to support immune health. It is also important to be mindful of the other lifestyle factors that may impact immune system health, like exercising and not smoking. Anyone who gets frequent colds or other illnesses and is worried about their immune system should speak to a doctor.

Frequently Asked Question

1. What are the signs of a strong immune system?

If you are rarely sick and bounce back quickly from illness, you likely have a strong immune system. Wounds that are quick to heal up also indicate that your immune system is functioning well.

2. Why is my immune system so weak?

Your immune system can also be weakened by certain things like smoking, alcohol, and poor nutrition. HIV, which causes AIDS, is an acquired viral infection that destroys vital WBSs and weakens the immune system. People with HIV/AIDS become seriously ill with infections that most people can easily fight off.

3. What vitamins help the immune system?

Some of the essential vitamins your immune system needs to perform:

  • Vitamin C
  • Vitamin E
  • Vitamin A
  • Vitamin D


1. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence

2. An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda

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