A Quick Food Fix To Immunity

With the onset of infections and diseases...



With the onset of infections and diseases spreading through the common air, it is very important to boost your immunity. You must feed your body certain foods that could help boost your immune system and make it strong. Regularly consuming vegetables and fruits that are rich in Beta Carotene, Ascorbic Acid & other essential vitamins could help build resilience in your body against infections.

What foods to consider?

If your immunity levels are strong enough, your body can easily fight the virus and infections on contact. Make sure you include one of the 10 foods mentioned below in every meal.

Citrus Fruits

Delta, the lethal variant of COVID-19 was first discovered in India. This variant was majorly responsible for upper-scale infections and mortality. Whereas, the Omicron variant is known to be far more transmissible with a higher reinfection rate. A lot of details are still vague when it comes to the Omicron variant as it is still being studied. But there are certain symptoms that one could spot in a patient.

  • 75 mg for women
  • 90 mg for men

The best citrus fruits that you could easily include in your diet are;

  • Grapefruit
  • Oranges
  • Clementines
  • Tangerines
  • Lemons
  • Limes

Red Bell Peppers

Bell Peppers are known to contain Vitamin C in large amounts. They contain almost 3 times more Vitamin C than any citrus fruits. As you know, eating a diet rich in Vitamin C could boost your immune system by forming beneficial antibodies which further help fight infections. Moreover, being a rich source of Beta Carotene bell peppers can help your body convert Vitamin A. Thereby aiding you with healthy eyes and skin.


This veggie is high in organic substances like beta-carotene, potassium, magnesium, zinc, and iron. Broccoli contains an array of Vitamin B - B1, B2, B3 & B6. It also serves you with several other vitamins like Vitamin A, C, & E. Packed with fibers & antioxidants, it is the best vegetable you could include in your meals. To get the best out of it, make sure to cook it as least as possible or not at all. The vitamins & minerals offered by Broccoli help your body perform in the best way!


Being included in almost every cuisine in the world, this is sure to act as an immunity booster. The underlying reason is that it contains heavy concentrations of sulfur-containing compounds like allicin (4, 5) and antioxidants. Early civilizations recognized its value in fighting infections and viruses. It contains agents that slow down the process of hardening of arteries and help lower your blood pressure levels. Along with adding a zing to your dishes, it also decreases inflammation and increases the number of virus-fighting T-cells in your bloodstream.


Ginger helps decrease chronic pain, inflammation as well as boost immunity due to its cholesterol-lowering, anti-inflammatory, and antioxidant properties. Research suggests that consuming ginger on an empty stomach in the morning could help boost immunity and fight diseases. Although it is widely used in desserts and beverages, it tends to pack in some amount of heat in the form of gingerol, a relative of capsaicin.


Similar to Broccoli, this vegetable is best when cooked at least. As it is packed with numerous antioxidants and beta carotene, spinach is the best when it comes to fighting against infections and boosting your immunity.


Yogurt provides a great source of Vitamin D. Being packed with many other vitamins and lactobacillus (a probiotic or beneficial type of bacteria), it turns up your body’s defenses by enhancing the immunity levels of your body. Greek yogurts and non-flavored ones are usually considered to be the best.


Almonds are rich in Vitamin E, which provides your body with a very significant type of antioxidant to build a healthy immune system. Being a fat-soluble vitamin, nuts, especially almonds contain many healthy fats. An approx of 15mg is the required amount of vitamin E of an average healthy adult. That amounts to a half-cup serving of almonds, approximately 46 whole almonds.

Sunflower Seeds

Sunflower seeds are rich sources of Vitamins like B6 and E as well as nutrients like phosphorus and magnesium. As you know, Vitamin E is an inter=gral component to enhance your body's immune system. Vitamin E could be found in huge components in foods like dark leafy green vegetables and avocados. Moreover, these seeds contain high amounts of selenium. A single ounce of sunflower seeds contains approximately half the amount of selenium needed by an average healthy human body daily.


Being the key of curries, this bright yellow bitter spice is known for its inflammatory properties. It is a renowned ingredient to treat problems such as osteoarthritis and rheumatoid arthritis. Many pieces of research suggest that as it contains high concentrations of curcumin that provide turmeric with its one-of-a-kind color, helps decrease exercise-induced muscle damage potentially. This makes it popular amongst athletes & trainees. Curcumin is an immune booster that is sure to turn your body’s defenses up against any infections.

When it comes to immunity boosters, these 10 foods are a must-do. Assure you add these to your diet to build up your defenses against viruses and infections. Amidst these unhealthy times, it is necessary that you take certain precautions. Apart from these, wear a mask at all times and assure your immunity is enhanced to stay protected from the covid virus.


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