Citrus fruits and amla provide vitamin C, which supports the production of white blood cells. Garlic contains allicin, a compound with antimicrobial properties that has shown benefit in reducing the duration of common colds. Yogurt with live cultures supports gut bacteria, which play a central role in immune regulation.
Almonds and sunflower seeds are rich in vitamin E, an antioxidant that helps protect immune cells. Turmeric contains curcumin, which reduces markers of inflammation when consumed regularly. None of these are miracle foods, but together they support the conditions in which immune function works well.