Foods and Natural Ways to Boost your Immune System

Immune system
  • The immune system helps in fighting off illnesses
  • Covid-19 has been seen to severely affect people with ‘low immunity’
  • The virus has no cure but can be prevented

Covid-19 is a respiratory illness that can spread from person to person. While a cure or vaccine still awaits, there are several measures that can be observed to keep the disease at bay.

The impact of the virus continues to be felt all around the world. By practicing preventive measures- such as regular hand washing, avoiding crowded areas, using a disposable handkerchief or tissue while blowing the nose, sneezing or coughing into a flexed elbow – help in preventing one from catching the novel pandemic.

Moreover, boosting one’s immune system through proper nutrition and other lifestyle measures influence immune strength and susceptibility to diseases.

It may not be clear whether these measures do or do not influence susceptibility to coronavirus, however, there is a need for each of us to have an understanding of various foods that are necessary for improving one’s immune system.

The following are some health practices and foods/fruits – easily available in markets – which can go a long way in boosting one’s immunity:

Citrus fruits

Citrus Fruits

Citrus Fruits contain high levels of Vitamin C which are thought to increase the production of white blood cells necessary to fight off infections and diseases. Citrus Fruits include Oranges, Lemons, Limes, Grapefruits.

Red Bell Peppers

Red Bell Peppers contain high levels of Vitamin C which are vital in the production of Vitamin C. They also contain beta carotene which helps in maintaining healthy skin.

Garlic for immunity


According to the National Center for Complementary and Integrative Health, Garlic is vital in helping lower blood pressure as well as slows down the hardening of arteries. Garlic contains Allicin that contains has a heavy concentration of sulfur that is vital in boosting one’s immunity.


Ginger has for years been used to help in fighting cold and flu around the world. It helps in fighting inflammation and reduce sore throats. It may also help in decreasing chronic pain and contains vital properties necessary for lowering cholesterol levels in the body.


Spinach contains numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. It also contains high levels of Vitamin C.


Yogurt contains probiotics that can strengthen the body’s immune system and help the body fight off infections. It is also rich in Vitamin D, which gives your immune system a healthy boost.

Papaya for immunity


Papaya is another fruit loaded with Vitamin C. One can find 224 percent of the daily recommended amount of Vitamin C in a single Papaya. They also have digestive enzyme papain that has anti-inflammatory effects.

Adequate Sleep

Sleep is vital in revitalizing the body after tedious and strenuous engagements or work. The body needs sleep to rest and recharge.


A smile a day keeps the doctor away… Laughing and maintaining an overall happy mood helps in lowering stress levels that often lead to illnesses.


Communication and Media Trainer. Believer in humility and kindness. Ardent Sports Fan.

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