Having good and healthy food will help keep your immune system to stay strong and fight against COVID. Not only the pandemic but it can also help you in preventing colds, the flu, and other infections. In this article we will be talking about the best food you should eat to build your immunity and for that, you need to go to your local grocery store before lockdown to buy few things and then plan your meals to include these 5 powerful immune systems boosters. Do not opt for any supplement as it is not going to cure or prevent the ongoing pandemic.

With the COVID-19 pandemic, it’s very important to understand that no supplement, diet, or other lifestyle adjustments other than social distancing, and proper hygiene practices can guard you against the deadly virus. There is no such validated supplement issued by any authority that helps in fighting against COVID. The vaccine will also help you only if your immune system is excellent and ready to fight the virus.

Citrus fruits

citrus fruitsMany of us turn straight to vitamin C after we’ve caught a cold because it helps in building our immune system. Vitamin C is believed to increase the production of white blood cells, which are essential to fight against infections. Almost all citrus fruits are high in vitamin C and you have a nice variety to choose from, and it’s easy to add a squeeze of this vitamin to any meal.

Common citrus fruits include:

• grapefruit

• oranges

• clementines

• tangerines

• lemons

• limes

As our body doesn’t produce or store it, we need daily vitamin C for continued health and researchers made the recommendations of daily amount for most adults is:

• 75 mg for women

• 90 mg for men

Red bell peppers

Red bell peppersCitrus fruits contain a good amount of vitamin C but red bell peppers contain almost 3 times as of vitamin C (127 mg) and they’re also a rich source of beta carotene. Apart from boosting your immune system, vitamin C can also help in maintaining skin health. As red bell peppers have beta carotene, which is converted into vitamin A by your body helps in keeping your eyes and skin healthy.


broccoliBroccoli is a powerhouse of vitamins and minerals and packed with vitamins A, C, and E, as well as fiber and many other antioxidants. Broccoli is among the healthiest vegetables you can put on your plate and you just need to cook it a little or even can consume it without cooking it. Various researches have determined that steaming is the best way to keep more nutrients in the food so you can just boil or steam your broccoli and enjoy having it.


GarlicGarlic is found in almost every cuisine in the world and a favorite food ingredient for Indians too as it adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections and also reduce down the solidification of the arteries, and there’s no confirmed evidence that it helps lower blood pressure. However, its immune-boosting properties appear to come from a heavy concentration of sulfur-containing compounds, such as allicin.


GingerGinger is another ingredient many turns to after getting sick. It helps with nausea and decreasing inflammation, which can help reduce sore throat and inflammatory illnesses. Also, it is used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin, and also decreases chronic pain and might even possess cholesterol-lowering properties.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


Paayel is a correspondent at Sportz Business Magazine and pursuing Journalism from Lady Shri Ram college. She is an aspiring and passionate journalist, who is on her way to gain more knowledge and wisdom.

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