The nutrients that help your body's natural defences
Here is what your body's defences actually need from your plate, with a game to build your own defence plate.
26/10/20267 min readInteractive
Every winter and every monsoon, the same question comes up in Indian homes: what should we eat so the children stop falling sick?
The honest answer first. Your immune system is a whole team of cells and organs, and it works best when the basics are in place: enough sleep, regular activity, clean water and hygiene, vaccinations on time, and a varied diet that covers the nutrients the team needs.
Food is the part you control three times a day. So let us look at what goes on the plate.
Try it
Build your defence plate
Tap a food on the plate to take it off.
Nutrients on your plate
Protein
Vitamin C
Zinc
Iron
Vitamin A
Vitamin D
Fibre
Tap or drag foods from the tray onto your plate.
Food tray
The plate shows food variety only. Vitamin D also comes from morning sunlight.
Start tomorrow with two corners in one bowl
Takmeeli Talbeena cooked in milk (whole grain + protein), topped with chopped fruit: 2 to 3 spoons, 1 cup of milk, 3 to 5 minutes.
The nutrients your defences rely on
| Nutrient | What it does | Everyday Indian sources |
|---|---|---|
| Protein | Builds the cells and antibodies the immune system uses | Dal, chana, rajma, milk, curd, paneer, eggs, fish, chicken |
| Vitamin C | Contributes to the normal function of the immune system | Amla, guava, oranges, lemon, tomato, capsicum |
| Zinc | Contributes to the normal function of the immune system | Whole grains, pulses, nuts, seeds, milk, eggs, meat |
| Iron | Needed for normal immune function and carrying oxygen | Green leafy vegetables, jaggery, pulses, meat, eggs; eat with a vitamin C food to absorb more |
| Vitamin A | Helps maintain the lining of the gut and airways | Carrot, pumpkin, papaya, mango, spinach, milk |
| Vitamin D | Contributes to the normal function of the immune system | Morning sunlight, eggs, fish, fortified milk |
| Fibre | Feeds the friendly bacteria in the gut | Whole grains such as barley, jowar, bajra, ragi; fruit; vegetables; pulses |
Why the gut keeps coming up
A large part of the immune system sits along the gut. The bacteria that live there feed on fibre, especially the soluble fibre found in grains like barley and oats, and in pulses and fruit. A diet low in fibre and high in refined, packaged food gives those bacteria very little to work with.
Curd, buttermilk and homemade pickles fermented without vinegar add their own friendly bacteria. Fibre keeps them fed.
A simple defence-plate rule
At each main meal, try to cover four corners:
- A whole grain (barley, jowar, bajra, brown rice, whole wheat roti).
- A protein (dal, egg, paneer, curd, meat or fish).
- Something colourful (a vegetable or fruit).
- Something fresh and raw (salad, fruit, a squeeze of lemon).
You do not need fancy superfoods. Amla, guava, dal, curd and a seasonal sabzi cover more of the table above than most imported powders.
The non-food basics that matter just as much
- Sleep: children need more hours than adults, and teenagers need more than they usually get.
- Movement: the guidelines suggest at least 30 to 45 minutes of moderate activity a day for adults and 60 minutes for children.
- Hand washing before meals and after the toilet.
- Vaccinations on schedule, for children and for elders.
- Less sugar and fewer ultra-processed snacks.
Where breakfast fits
Breakfast is the easiest meal to get two corners right: a whole grain and a protein. A bowl of Takmeeli Talbeena cooked in milk and topped with chopped fruit gives you whole-grain barley, milk protein and a colourful fruit in one bowl. It is part of a balanced diet, along with everything above. It is not a medicine and does not replace one.
This article is general information about nutrition. It is not medical advice. If you or your child fall ill often, speak to a doctor.
Ready for a better breakfast?