top of page

How to increase your immunity by eating the right food?

Are you sitting at home but are worried about catching certain infections? Are you wondering about things that you can do at home to make your immunity stronger internally? This one's for you..


The current scenario of the COVID-19 spreading like wildfire has everyone tensed. A lot of us are wondering if some extra step can actually save us from getting infected. There are many government advisories on what you should and shouldn't do. In spite of following the instructions like not going out, washing hands repeatedly with soap, using sanitizers, etc, we can't be sure that we are safe.

In this article, I would like to recommend some immunity boosting food items which can increase your body's ability to fight infections. Though this is not a specific preventive measure for COVID-19, but the general increase in immunity sure helps!

I am going to list out 7 superfoods below. Most of these have been used since olden times in our houses. But many of us don't know what the actual purpose of using these is!

1. Turmeric/Haldi

Most of us know turmeric or haldi as the main reason for the yellow color of our dals and curries. But do you know it has loads of health benefits as well?

Turmeric and especially its most active compound curcumin, have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant.

A pinch of haldi is anyway added in our cooking. Apart from this warm Haldi milk is a good option for consuming some extra haldi.

2. Green Tea

Green tea is considered to be very rich in anti-oxidants due to it's minimal processing and thus is an important part of immunity boosting foods. It is believed to be able to prevent and fight off infections & has been traditionally used in both Indian & Chinese medicine.

People with heart disorders, diabetes, obesity among many others have found this to be effective in controlling the severity of the disease.

The best way to consume green tea is in it's natural flavor but a little sweetener can be added if you are unable to drink it as is. 1-2 cups a day are sufficient to provide you with that extra dose of anti-oxidants.

3. Citrus fruits

Citrus fruits are brightly colored fruits that contain loads of Vitamin C- which is the vitamin responsible for building immunity in the body. These fruits are not just good for immunity, but they make your skin glowing & healthy too!

Examples include oranges, lemons, limes, grapefruit, amla, kiwi etc.

Citrus fruits also have good amounts of other vitamins and minerals that your body needs to function properly, including vitamin B, potassium, phosphorous, magnesium and copper.

Additionally, they are rich in plant compounds that have anti-inflammatory and antioxidant effects.

Eating these fruits directly has been proven to be more beneficial than drinking their juices as most of the pulp is lost in the juicing process.

4. Berries

Berries are again very rich sources of anti-oxidants & thus help in building up immunity. They also have high fiber content which keeps your digestive track healthy. Studies have shown them to be effective in regulating blood pressure, heart disorder & weight issues.

The different berries include strawberries, raspberries, blueberries & blackberries.

These can be eaten directly as a snack or can be combined in so many variants of shakes and smoothies. Gorge up on a few daily to get their maximum benefit.

5. Garlic

Garlic is used widely as a flavoring in cooking, but it has also been used as a medicine throughout ancient and modern history. It has been taken to prevent and treat a wide range of conditions and diseases.

It is considered to have strong antibiotic properties & is used my many to prevent or manage condition like hypertension, cholesterol and atherosclerosis (thickening of arteries).

It is found to be useful in both raw and cooked form. Having said that, the raw form is not for everyone else!

Garlic is used in most Indian cooking including vegetables, gravies & chutneys. The content can be spiked up if the taste doesn't bother you.

6. Ginger

Ginger or adrak is used commonly in our houses as a medicine when we complain of a runny nose or a sore throat. But the benefits don't end just there!

It has strong anti-inflammatory properties which helps in preventing infection & also in the recovery process.

Ginger is also used routinely in Indian cooking as part of the 'tadka'.

Ginger has digestive benefits too. The gingerale, which is highly digestive, contains ginger as a primary ingredient.

To increase it's consumption in your daily routine, you can try ginger water which is basically just a small piece of ginger which is allowed to infuse in water overnight.

7. Bell peppers

Bell Peppers are an excellent source of vitamin C, vitamin A, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron. Along with being full of nutrients, they deliver a satisfying and low-calorie crunch with every bite.

Being rich in Vitamin C and anti-oxidants, they also boost immunity.

Plus they maintain weight as well!

These can be eaten as a snack directly or can be used in various dishes such as sandwiches, salads, pasta, etc.

Select the options that you like the best and start munching right away!

If anyone wants to contact me directly, I am listing my number below

21 views0 comments


bottom of page