Covid19: 10 Foods You Must Include In Your Diet To Boost Immunity

by Angel Merchant
Covid19: 10 Foods You Must Include In Your Diet To Boost Immunity

The scare of the Corona virus has caused quite a massive ruckus around the world. With cities going under total lock down, it’s important for us to know what we can do to keep safe. Staying at home is something we’ve already been doing. But while we’re at home, other than the incessant hand washing, and sanitizing, what else can help? It’s crucial to take care of what foods we’re putting into our bodies. So below is a list of the top 10 foods that boost our immunities. Eat away and boost your immunity!

1. Citrus Fruits

We all know how vital vitamin C is for our immune system. The moment any of us have a cold, we down an orange or two. Vitamin C helps boost our immune system by  increasing the production of white blood cells in our bodies. White blood cells are our body’s army, in order for them to fight off virus’s and diseases successfully, they need to be strong. Hence, vitamin C is essential in warding off any foreign danger to our bodies, and the best part is, there are a list of tasty fruits that contain it. All citrus fruit such as oranges, lemons, grapefruit, tangerines, lime, and clementines, are popular carriers of the vitamin. It’s important to know, our bodies don’t produce vitamin C or store it, so we need a small daily intake to be safe.

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2. Red Bell Peppers

Unknown to most people, this vegetable contains twice as much vitamin C than any citrus fruit! Red bell peppers also contain a rich source of Beta carotene, which gives the vegetable its pigment. It’s also present in carrots, and it is important for our bodies because it provides us with vitamin A. We need Vitamin A for healthy vision, skin, and a strong immune system.

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Did you know that bell peppers have one of the highest nutrient & antioxidant profiles of all vegetables? (We were as shocked & awed as you).⠀ ⠀ Here are 5 surprising facts that’ll make you think twice before bypassing these guys for the carrot sticks on the hummus platter:⠀ ⠀ ? VITAMIN C FACTOR⠀ ⠀ 1 cup of red bell peppers will give you 200% your RDI of vitamin C — that’s double your daily quota of the super-V that doubles as an antioxidant, produces white blood cells, fights infections & produces collagen.⠀ ⠀ ? SKIN & EYES⠀ ⠀ That same cup will also give you ?% of your daily quota of vitamin A—the anti-aging nutrient that regenerates cells & tissues, smoothes out wrinkles. and is essential for eyesight. Combine the V-A with the V-C, and you’ve got a powerhouse for your eyes ? and a battle hero for your wrinkles ?⠀ ⠀ ? Brain Function⠀ ⠀ Red peppers have large amounts of 2 specific carotenoids—lutein & beta-carotene—which have been proven to fight inflammation & prevent brain cell breakdown. They’re also a rich source of B6 & folate, both of which are essential for the nervous system to function—so much so they’re a staple for pregnant women to prevent brain defects in newborns.⠀ ⠀ ? Antioxidant Powerhouse ⠀ ⠀ . Making them even more remarkable is their rich mix of phytonutrients. ⠀ ⠀ Herperidin has repeatedly been shown to protect our bodies from damage caused by UV rays, tobacco smoke & air pollution. Quercetin aids endurance by making oxygen more available to the lungs, while serving double-duty as an anti-inflammatory. And research has linked kaempferol to lowered risk of heart disease, diabetes, arthritis & even certain cancers.⠀ ⠀ ? Sweet Versatility⠀ ⠀ These beauties add a kick to your salad & taste fantastic grilled or roasted. Blanching is a great way to cook them so they're not raw but still retain their sweet flavor & nutrient profile.⠀ ⠀ ? TEAM RED⠀ ⠀ Note: The highest concentration of these antioxidants & nutrients are found in the red variety. Green peppers are actually just unripe red peppers — hence, the bitter after-taste.⠀ ⠀ Welcome the new belles of the ball ? . . ? @naturelovefoods

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3. Broccoli

We’ve all grown up seeing popeye’s, so nobody can deny the knowledge of the importance of broccoli. This vegetable is packed with vitamins, minerals, fibres, and antioxidants. This is probably the most important vegetable to put down on your tables. It is crucial however, to cook it as less possible. Or better yet, don’t cook it at all. Make sure you’re saturating your diet with lots and lots of broccoli in order to keep your self safe and healthy.

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The word “broccoli” means “branch” or “arm” for the cross-shaped stems, like mini trees bearing the blossoms. Cauliflower, Brussels sprouts, cabbage, and kale also are crucifers. . Broccoli can be considered a dark green leafy vegetable, and may help lower the risk of mouth throat, lung, breast, ovarian, endometrial, cervical, and prostate cancers. Raw broccoli specifically may also help bladder cancer survival. Broccoli may even protect against DNA damage, affect gene expression, and boost liver function. Broccoli is most nutritious when steamed, raw, or microwaved and less nutritious when baked, boiled, pressure-cooked, or fried. Microwaving broccoli for more than two minutes, however, will significantly decrease its nutritional quality. . Broccoli is an excellent source of vitamin C, containing 60 g or 130 percent of the daily value. A 1-cup serving is equal to 1207 IU or 46 percent of the daily value for vitamin A. Broccoli is also rich in the fat-soluble vitamins E and K. Broccoli provides 84 mcg or 24 percent of the daily value of folate, as well as trace amounts of thiamin, niacin, riboflavin and pantothenic acid. One cup of steamed broccoli provides close to 3 g of fibre, or 20 percent of your daily needs. . Packed with nutrients, it is best briefly steamed, stir-fried, or eaten raw. . #Broccoli #Fibre #Vitamins #DNA #5aDay #Leafy #Green #SafirNutrition #Nutrition #Nutritionist #Health #Lifestyle #Diet #RealFood #NaturalMedicine #Micronutrients #HealthyBalancedDiet #Health #HealthyCooking #Cook #EatHealthy #Nourish #RealFood #WholeFood #Plants #Kitchen #Minerals #Vitamins #Nutrients #LondonNutrition #LondonNutritionist #Food

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4. Yoghurt

This is another great addition into your diet that can boost your immune system. When you pick out yogurts, look for ones that have active and live cultures on their label. Greek yoghurt is an example of both a tasty and healthy stimulation of your immune system. Try and refrain from choosing flavoured yoghurts, due to the excess sugar involved.

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One of the very few meals that I cooked for myself this weekend (no exaggeration ?), but it was a good one, as a chunky bowl of oats is hard to beat! As usual, I loved being offline and just letting the weekend run it’s course. This weekend was a busy one, but such fun, exploring new restaurants, catching up with friends, grabbing lunch in my favourite local market and even a roast dinner cooked by a pals ☺️. Now it’s back to reality as I’ve got a deadline to meet and a dissertation that won’t write itself! ? What did you get up to? Deets: chunky cinnamon & vanilla porridge (1/2 cup jumbo oats, 1 heaped tbsp flaxseed, 1 tbsp @missfitsnutrition salted caramel protein, 1/2 tsp cinnamon, a pinch of salt + soya milk cooked stove top) topped with a big dollop of Greek yoghurt, a sliced banana and @grecious_ltd coca tahini ✨ #mylifeisforliving

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Also Read: 6 Things To Consider Before Cancelling Your Trip Due To Coronavirus

5. Turmeric

If you’re indian, you know how vital this spice is, in all our foods and curries. But this spice has been used for years in alternative medicine, for anti- inflammatory issues, to stop bleeding, and more. Once again, the bright pigment and hues present in turmeric, help provide us with ways to boost our immune systems. You can add it to curries, milk, and juices.

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Hello everyone!! In light of the growing concern for increasing risk of catching flu and infections, i have been using this very effective home remedy for boosting immunity to fight against infections in general. This immuno-booster shot, inspired from @luke_coutinho ‘Magic Lung Tea’, is a herbal tea- a tisane.. Make this your morning wake up brew and enjoy its immense benefits… …. TURMERIC- Anti Oxidant/ Builds up immune system. BLACK PEPPER- Anti Inflammatory/ Fights cough & Cold. GINGER- Excellent for chronic coughs & sore throat. CAROM SEEDS/AJWAIN- Fights bacteria & Viruses. Improves airflow. CARDAMOM- Protects liver. CLOVES- Regulates blood sugar/ kills bacteria. JAGGERY/GUR- Detoxes the body/ Flushes out toxins. LEMON JUICE- Powerhouse of Vitamin C/ Immunity… …. It's simple and quick, just like this shot I clicked this morning from my phone. I will be sharing more such health hacks in coming days. Meanwhile stay safe and eat healthy! . . . #coronavirus #covid_19 #healthylifestyle #healthyfood #immunity #boostimmunity #foodtalkindia #lungdetox #detox #cleanse #immunityboost #turmeric #ginger #vitaminc #healthyrecipes #corona #selfquarantine #quarantine #socialdistancing #healthy #wellness #realfood #homemade #india #delhi #lukecoutinho #health #workfromhome #instagood #instagram

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6. Green Tea

We all know this tea is famous for losing weight. However, it also helps keep you safe and strong. Green and black tea are both supercharged with antioxidants. It has been shown to enhance immune function. It increases compounds in our bodies that fight germs. Have a cup of green tea every day. It’ll help you relax, rejuvenate and stay safe!

7. Kiwis

This green citrusy fruit is packed with all kinds of vitamins. You can get your vitamin K, C, and a bunch of essential nutrients. A lot of the nutrients help your body fight against foreign infections, viruses and diseases. You can eat it plain, or even put it in a smoothie!

8. Sunflower Seeds

Sunflower and pumpkin seeds are quite a popular local snack. They’re a good way to pass time, and especially now, we have a whole lot of time. Sunflower seeds are an extremely healthy snack. They are saturated with antioxidants, and nutrients, such as phosphorus, magnesium, and Vitamin B-6. All of these help in maintaining the healthy functions of your body, and keeping you safe from disease.

9. Papaya

Papayas are not my personal favourite, but they are a healthy way to stay safe this vacation. Once again, this fruit is loaded with vitamin C. They also have other essential nutrients that help boost the strength of your immune systems. You can try it out in milkshakes, salads, or just plain!

10. Poultry

I’m sure this section is probably everybody’s favourite! Chicken soup can be extremely beneficial to prevent colds and flu’s, or to even cure them. Chicken and turkey are high in in vitamins nutrients. They are also vital for the reproduction for red blood cells. For those who have a cold or the flu, chicken and Turkey broth both catalyse your way to recovery.

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It’s a #brothathon #stock making factory here today as we get ready for the days ahead. I’m making #chickenbroth #fishbroth and we have some #porkribsoup from yesterday as well. Don’t waste your bones – they are full of nutrition and minerals to help us fend off colds and viruses. Get my #immunoboosting #chickenstock #chickenbonebroth recipe on and I will post my fish stock recipe soon. #immunebooster #immunehealth #immuneboosting #immunesupport #chickensoup #chickensoupforthesoul *************** For the chicken bonebroth Get the recipe in bio link or go to #healthyrecipes #healthyfoodrecipes #homemade #wholesomefood #wholesomerecipes #foodwriter #foodbloggers #foodblogger #foodbloggersingapore #foodbloggersireland #foodbloggerfrance #eatforhealth #wellnessfood #thefeedfeed @thefeedfeed #winterrecipes #chaletlife ?Get the recipe in bio link or go to

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