COVID-19 is affecting people of different age and in different ways. The symptoms may vary from person to person ranging from mild to moderate illness and some are recovering without hospitalization.

Instead of worrying you may add on some food items to your diet and stay Healthy, stay positive.

The following food may help to boost up your immune system-

1.Switch to Citrus fruits

Vitamin C plays a major role if you have caught cold. It really helps to build up your immune system.

It may help to increase the production of white blood cells, which are helping hand to fight against infections.

Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. some of the examples are listed below –

  • Oranges
  • Guava
  • Grapefruit
  • Tangerines
  • Lemons
  • Limes
  • Clementine
  • Peppers
  • Strawberries
  • Blackcurrants
  • Broccoli
  • Brussels Sprouts
  • Kiwi Fruit
  • Cantaloupe

Your body requires Vitamin C on daily basis because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is-

  • 70 to 75 mg for women
  • 80 to 90 mg for men

Supplements- Avoid taking more than 2,000 milligrams (mg)in a day.

2.The Red bell peppers

According to some studies Red bell peppers are a rich source of Vitamin C and also beta carotene which is converted into Vitamin A.

Vitamin C may helps to maintain healthy skin besides boosting your immune system.

Vitamin A is beneficial for your eyes and also good for your skin.

3. Broccoli

It is one of the healthiest vegetables which you can put on your plate. It is enriched with vitamins and minerals. It constitute of Vitamins-  A, C, and E , highly fibrous and contains many other antioxidants.

In order to keep its nutrient intact one should cook it as little as possible or may steam it.

4. Garlic

It is famous throughout the world as it adds a good flavor to the food and one must add on to their diet in order to achieve its health benefits.

It is been used for ancient period of time for fighting infections, It may also slow down hardening of the arteries.

It seems to come from a heavy concentration of sulfur-containing compounds, such as allicin thus enriched with immune-boosting properties.

5. Ginger

In ayurveda it is used in both dry and wet form to treat various respiratory ailments like sore throat, Kasa(Cough and cold) etc.

It may help to decrease inflammation, which can help to reduce a sore throat and inflammatory illnesses. It may help in nausea as well.

It may be used in various dishes, desserts, Herbal tea, Ginger Candy etc.

According to some studies Ginger may also decrease chronic pain and even possess cholesterol-lowering properties.

6. Spinach

It is also a healthy choice as it is enriched with vitamin C along with numerous antioxidants and beta carotene. Thus it helps in fighting infection and up rise your immune systems.

It should be consumed like broccoli i.e. it is healthiest when it’s cooked as little as possible so that it retains its nutrients.

This make it easier to absorb the vitamin A content and allows other nutrients to be released from oxalic acid, an anti-nutrient.

7. Yogurt

The Greek yogurt is the best choice. It contains “live and active cultures” . These cultures may stimulate your immune system which in turn to helps to fight diseases.

Instead of flavored Yoghurt or loaded with sugar instead of this one should consume the plain yogurts. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

They may be considered as a great source of Vitamin D, so try to select brands fortified with this vitamin.

Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

8. Almonds

Almonds are enriched with Vitamin E, which is a powerful antioxidant which in turn helps to strengthen your immune system.

It’s a fat-soluble vitamin i.e. it requires the presence of fat to be absorbed properly.

They are packed with the vitamin and also contains healthy fats.

9. Sunflower seeds

They are full of nutrients like Phosphorous, magnesium, vitamins- B6 and E and also incredibly high in selenium

It is important in regulating and maintaining a healthy immune system and may help in fighting against viral diseases.

Other Similar foods items that are containing high amounts of vitamin E include avocados and dark leafy greens.

10. Turmeric

It is used as a key ingredient in many curries.

It is been used for years as an anti-inflammatory in treating both R.A.(Rheumatoid arthritis) O.A.(Osteoarthritis)

Based on some animal studies, the high concentrations of Curcumin may help to decrease muscle damage(induced by exercise) and boosting up your immune system.

Usage- Take 1/2 spoon of turmeric in a Cup of milk on daily basis.

11. Green tea

They are packed with poweful Antioxidants- flavonoids and epigallocatechin gallate (EGCG)

In some studies, EGCG has been shown to enhance the immune function. The black tea the fermentation process destroys a lot of the EGCG. But on the other hand i.e. Green tea, EGCG is preserved as it is steamed and not fermented.

It is also a good source of the amino acid L-theanine which may aid in the production of germ-fighting compounds present in your T cells.

12. Papaya

It is another fruit loaded with vitamin C. It is good for your digestive system as it is packed with digestive enzyme called papain that has an anti-inflammatory effects.

Constituents- Potassium, magnesium, and folate. They all of which are beneficial to your overall health.

13. Kiwi

It is an amazing and tasty fruit. It is enriched with folate, potassium, vitamin K, and vitamin C.

Vitamin C in turn helps to boost the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

14. Zinc

It is an essential nutrient that people need on daily basis in a moderate amount in order to stay healthy. Zinc is found in cells throughout the body.

Our body also needs zinc to make proteins and DNA, the genetic material in all cells. Also helps to fight against various bacteria and viruses. Some food that are packed with zinc are as follows-

  • Lean meats
  • Poultry
  • Eggs
  • Seafood
  • Beans
  • Peas
  • Lentils
  • Nuts and seeds
  • Soy products.
  • Oysters, red meat, and poultry are excellent sources of zinc.
  • Baked beanschickpeas, and nuts (such as cashews and almonds)

Zinc consumption should not be ignored as our bodies need it so that our immune cells can function as intended.