8 Dietary Practices to Boost Your Immunity Against COVID-19

8 Dietary Practices to Boost Your Immunity Against COVID-19

Having a strong immune system is your best bet against the COVID 19 that has infected thousands of people across the world. Most deaths occur primarily because of the inflammation of the immune system. This is to say, that one’s body is in a state of overdrive ends up spiraling out of control and causing damage even to the cells that were ‘not’ infected by the virus. It’s almost similar to mass shootings, where the target isn’t locked and everyone in the radius gets killed. We need to prevent it by ensuring our immune system remains consistently healthy throughout the COVID 19 pandemic.

  1. These five dietary practices shall ensure you’re being fit and healthy:

  • Checking your Vitamins: It’s advisable to eat whole food sources in dealing with the infective pandemic rather than foods that are processed. Vitamins are to be especially consumed to ensure functionality.
  • Vitamin-C rich foods like oranges, strawberries, kiwis, kale, and other green leafy vegetables are an essential intake as they can defend against inflammation and infection, by increasing the production of white blood cells. One should note that overcooking vegetables can lead to the loss of vitamins.


  • Vitamin A is present in many carotenoids such as spinach, broccoli, carrots, and; melons and mangoes to name fruits that are easily available this season. Vitamin A acts as an anti-inflammatory to reduce toxins in the body. It’s also good for vision, skin, and genes and also the tissues of the respiratory tract. In its active form it can be found in egg yolk, cheese, and milk.


  • Vitamin D is activated inside the body in the presence of sunlight. It’s found to be the most deficient vitamin across the world. To increase its intake, make sure to have fish like salmon and tuna, egg yolks, and yogurt in your diet. Lack of Vitamin D has a significant impact on one’s bone health. One should make a healthy habit of soaking up sunlight to trigger its release in the body for about 10-15 minutes.


  • Vitamin E is found in nuts, seeds, and vegetable oils and is an essential antioxidant. One should consume chicken, chickpeas, bananas, and cereals to ensure vitamin B6 boosts RBCs in our body.
  1. Drinking-Water:

Water is the best detoxifier. It helps produce lymph that transport our white blood cells throughout the body and help maintain immunity. You can consume water indirectly by eating cucumbers and watermelons this season, as they are high in water content. One should stay hydrated to keep their blood sugar in check and maintain muscles and joints. 8-10 cups a day are recommended.


  1. Zinc

Is an important constituent for boosting immunity,  It plays a major role in anti-inflammatory actions by reducing internal injuries. It also helps fight infections and heal wounds. Good sources of zinc include beans, nuts, red meat, and whole grains. In case you’re taking supplements, be cautious of consuming above the recommended dose as it can irritate the stomach and the mouth.


      4. Eat less salt:

Avoid salty foods, especially pickles. One should, ideally not exceed above 5 grams according to WHO. Since cardiovascular and CHD tend to be at a greater risk, it’s always better to limit our salt intake to regulate our pulmonary system. Salt is also linked to obesity, water retention, and diabetes.


  1. Eat less sugar:

Candies, chocolates, jellies and anything that’s excessively sugary can weaken white blood cells in the body which are essential for the maintenance of the immune system.


  6. Probiotics:

Fermented dairy foods like yogurt contain properties that reduce inflammation and have an especially positive effect on gut health.


7. Nuts:

Almonds are a rich source of proteins, fats, and vitamin E. It boosts our immune system and has antioxidant properties that are rather beneficial in old age.


  1. Garlic:

Garlic, has been since time immemorial the favorite amongst medics. It has been found to have a positive effect on the immune system, especially the macrophages. It also helps reduce the risk of infections and should be a constant in our diets.


As the COVID 19 pandemic continues, it is more important than ever to regulate our lifestyle and ensure that we’re drinking and eating healthy. Responsible eating affects the chances of your survival in this world, and the consequences warn us with the death toll rising every hour in real-time, the least we could do is take care of ourselves and those around us by encouraging these dietary practices to help combat the deadly virus.

About the Author :-

My name is Aparna Sharma. Writing has invoked my curiosity since childhood and now that hobby has turned into my passion and profession. I have been practicing content writing for almost 2 years. I hope you all liked this article and would incorporate it into your life.

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14 thoughts on “8 Dietary Practices to Boost Your Immunity Against COVID-19”

  • Thanks for the tips and recommendations I think we all should eat healthy despite the pandemic we are going through right now. Healthy eating habits help tremendously with our overall health.

  • Great tips! I need to get better with taking in zinc and eating less sugar… but otherwise, I think I’m doing pretty well!

  • I am so glad that you pointed out that soaking up actual sunlight (sans sunscreen) is beneficial for our bodies to make Vitamin D. Getting it from food helps, but the combination of eating the right foods and getting some sun not only helps our bodies, but our minds and mental health, too. Thanks for sharing!

  • These are very important informations for protecting ourselves against Covid 19. I am not a fan of taking medications unless it is necessary, and following these dietary practices might be the only way to boost our immune system. Thank you for sharing them.

  • I so agree that diet is super important when it comes to keeping healthy and having a strong immune system. I know I need to drink more water and eat more fresh fruit than I do. Did you know that current research into Covid-19 has pinpointed vitamin D deficiency as one contributing factor in fighting the virus successfully!

  • This is great information – very useful and I think it’s important for us to take care of ourselves even without the whole Covid-19 situation!

  • we should practice this most of the time not only if there is a pandemic like the COVID -19 it is very appreciated of you to make a post like this Kalyon very much appreciated .diet is super important to have a healthy lifestyle I very much agree. amazing tips given!keep posting these kind of posts!

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