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Eat These 5 Foods To Keep Your Immune System Healthy Against COVID-19

The second wave of Coronavirus has once again wreaked havoc in our lives. The number of cases is increasing tremendously with each passing day, in such a situation it is of utmost importance that in addition to following the COVID-19 safety protocol, one must ensure that their immune system remains strong.

Although the vaccination campaign is going on in full swing, it will take time for all to be vaccinated. Staying at home, not venturing out until necessary and keeping our immunity tighter is our best shot to protect ourselves from this deadly virus. While there is no surety that a good immune system will protect you from coronavirus, it will certainly help you overcome it in case you catch the virus.

The food you eat plays a key role in determining your overall health and immunity. Here is a list of five food items that you must include in your diet to get your immunity boosted.

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One of the easiest things to do to increase your immunity is to fill your plate with healthy colourful foods. Antioxidants neutralize free radical damage in our body and soothe inflammation along with repairing damaged cells and DNA. Food items like berries, onion, garlic, and carrot are rich in antioxidants like vitamin C, D, E and A as well as zinc and selenium.  


Turmeric, a bright yellow spice, contains a compound called curcumin, which enhances immune function. Ginger is widely known to reduce inflammation and relieve nausea, which is why it is an excellent remedy for cold and sore throat. It also maintains digestion and cardiovascular health. According to some research, it can also reduce the risk of cancer. It can be taken easily by mixing it in tea and soup.


Most people turn directly to vitamin C after catching cold. This is because it helps build up the immune system. Vitamin C is believed to increase the production of white blood cells, which are important in fighting infection. For severe infections, including sepsis and acute respiratory distress syndrome (ARDS), high-dose intravenous vitamin C treatment has been shown to significantly improve symptoms in patients.

Citrus fruits such as oranges, lemons, grapefruits and clementines are a rich source of Vitamin C and their regular consumption can make your immune system stronger.


Probiotics such as yogurt, Yakult, kefir, homemade pickles and other fermented foods are excellent sources to rejuvenate the structure of gut bacteria, which is important for the absorption of nutrients by the body. These are also good options for the older generation. Consumption of these items is very helpful in common stomach problems like gas, acidity and constipation.

Yogurt can also be a great source of vitamin D, so try to choose brands that are rich in this vitamin. Vitamin D helps to regulate the immune system and is believed to enhance our body’s natural defences against diseases.


Broccoli is a nutritious vegetable as is a rich source of fibre, Vitamin A, C, and E. The phytochemicals in it are great for protecting and strengthening your immune system.

Broccoli is a good source of lutein and sulforaphane, which are both powerful antioxidants. It contains additional nutrients including some magnesium, phosphorus, zinc, and iron. The key to keeping its powerful nutrients intact and ready to help the body’s immune response is to cook it as little as possible – or even eat it raw.


Apart from maintaining a healthy diet, there are various ways a person can boost immunity. 


You should drink up to 8-10 glasses of lukewarm water throughout the day to keep yourself hydrated. Hydration will help remove the toxins from the body and lower the chances of injection. Other alternatives include juices made of citrus fruits and coconut water, to beat the heat.


Taking adequate sleep for at least 7-8 hours daily is the best way to help your body build immunity. Lesser sleep will leave you tired and impair your brain activity. It will prevent the body from resting and this will affect other bodily functions that will have a direct impact on your immunity.


A prolonged period of staying indoors has its implications on one’s mental wellbeing. The increasing anxiety and stress around the pandemic are concerns that are affecting millions across the globe.

Make daily practice of Yogasana a part of your routine. Do Pranayama and meditation for at least 30 minutes every day. The best way to relieve stress is through meditation, it is a tried and tested activity to calm the nerves.

Ishita Chhetri
A student in Delhi University, I love experimenting with colors. History and political science being my sphere, I've developed an acute interest to learn about historical events and trends, discovery of magnificent monuments and their origin in the last century, studies about governments and political behavior.


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