10 Foods to Boost your Immunity

Last updated 27 Mar 2020 . 1 min read

https://img.sheroes.in/img/default_img.jpg https://img.sheroes.in/img/default_img.jpg

As coronavirus has affected so many communities around the world, many people are wondering what are the steps they should take to fight COVID-19. We all know the everyday preventive measures - washing your hands, social distancing, avoiding any contact with sick people and good hygiene - all these things can go a long way in preventing your risk for viruses, bacteria and other pathogens. 

In addition to all these things, we are also well aware that good nutrition, healthy food habits and certain lifestyle measures can improve our immunity and sensitivity to illnesses. Nutrients, vitamins and herbs are proven to avoid getting any levels of respiratory infection. The best way to fight COVID-19 is by giving attention to your immune system and strengthening it. It is time to invest in you and your family’s health seriously.

Here is the list of food items that could help you support your immune system - 

Garlic, Onions and Ginger - These vegetables have a higher concentration of sulphur-containing compounds like allicin. They have powerful antioxidant and antimicrobial properties. They are especially helpful as antivirals. 

Mushrooms - Mushrooms are considered to be very healthy. These vegetables are a great source of Vitamin B12, magnesium and zinc. There are also rich in proteins and Vitamin D. You could include them in your daily diet like with omelettes for breakfast or just mushroom curry and rice for dinner.

Almonds - These are excellent sources of proteins, fibres, Vitamin E, calcium, iron, zinc and magnesium, which are essential for a healthy immune system. They help in lowering cholesterol levels thus reducing the risk of any heart problems. A study also found that women who consumed higher quantities of nuts - Almonds, peanuts, walnuts have a much lower chances of developing breast cancer.

Citrus Fruits - Grapes, Oranges, Kiwi, Guava, Strawberries, Lemons, papayas are all packed with Vitamin C which is very important in fighting flu. It helps to build your immune system. Your body doesn't store or produce it, so you need to consume citrus fruits every day for a continued supply of Vitamin C in your body. 


Fish -  Another food group that is very good for your immunity is Fish. They are a good source of zinc. Zinc helps in repairing damaged cells. Tuna has 84% protein, they are also rich in nutrients and contain omega-3 fatty acids, which increases the activity of white blood cells. Salmon has 22% protein. 

Eggs - Whole eggs are rich in protein. They are the healthiest and nutritious foods available. They are an excellent source of vitamins, minerals, healthy fats and antioxidants. 

Broccoli -Broccoli is a very healthy vegetable and is a nutritional powerhouse full of Vitamin C, Vitamin K, fibre and potassium. Vitamin C is crucial for a healthy immune system and broccoli are loaded with it. It also helps to fight against cancer. 

Spinach - Just like Broccoli, it is packed with many antioxidants and fibre which enhances its infection-fighting ability. It has several other nutrients including Vitamin B, potassium, iron etc. It is extremely healthy food.

Red bell peppers - Red sweet peppers are good for your immune system because they're high in both vitamins C and A. They also offer vitamin E. 

Yogurt - Your microbiome plays a strong role in strengthening your immunity, and the best way to get them is by consuming yogurt every day. Yogurt is probably the best-known dietary source of probiotics that can give your immune system a boost and are also high in protein. You will also obtain a bit of Zinc and Vitamin A.

Eating a healthy diet that is rich in nutrients on an everyday basis is the best way to support your immunity. Supporting your immune system is extremely crucial during the ongoing coronavirus pandemic.

Make sure you fill half of your plate with vegetables and fruits like oranges, strawberries and mangoes, and the rest of it with protein-rich foods, like eggs, fish, chicken breast, and beans and some of it with whole grains like brown rice or oats.


Pooja Singh
A serial foodie. Restless traveller and a spunky techie with an adventurous soul. Writing is my tool for venting.

Share the Article :