25 Foods that boost immune system-must include in your diet


The novel Coronavirus (Covid-19) has put a terrible hand on the world. People are dying every day. Many are being attacked. The antidote has not yet been discovered. Scientists say those who are less immune to the deadly virus are at greater risk. Not only covid-19, any disease can easily settle in the body if the human immune system is weakened.

That is why doctors are urging everyone to increase their immunity in this critical situation. He says to put nutritious food in the food. Advising to avoid unhealthy, unhealthy foods. So let’s know what to put in the food every day, what to skip to increase the immunity.

In this case, we should give more importance to prevention and increase the immunity for this.

10 effective ways to boost immunity :

1. Diet: Eat balanced and nutritious food. Eat lots of vegetables and fruits. It is better to eat whole fruit instead of fruit juice. It also contains fiber along with nutrition. Drink enough water, 8 to 10 glasses. Avoid fast food, oil-fat and spicy foods as much as possible.

2. Vitamins and Minerals: Plays an important role in boosting the immune system.

Vitamin C: Natural sources are fruits, such as lemons, oranges, malts, mangoes, grapefruits, etc. It is also available in local market, which you can suck 1-2 times a day for flu symptoms. However, the effectiveness of vitamin C obtained from natural sources is high.

Vitamin D: Its natural source is sunlight. You can use it to expose certain parts of the body (such as face, hands or neck, etc.) from 10 am to 4 pm. In addition, you can eat foods rich in vitamin D such as egg yolks, fish oil, omega, beef liver, cheese.

Zinc: Zinc has many benefits for flu or cold-cough symptoms. Zinc-rich foods are ginger, garlic, pulses, beans, nuts, marine fish, etc. You can take zinc supplement in the form of lozenge in the market every 2-3 hours.

3. Honey: Honey contains some antiseptic ingredients (such as hydrogen peroxide, nitric oxide). So honey is quite beneficial in flu symptoms. However, in the case of diabetic patients should be eaten with caution.

4. Probiotics: Foods such as yogurt, cheese, etc. contain certain ingredients that help boost the immune system.

5. Stay stress free: Excessive stress lowers our body’s resistance to disease. So you have to try to stay stress free. Stay away from the news on TV, social media that is putting you under stress. Have a good time with other family members, listen to music, read books, watch movies or concentrate on learning something new. Meditation is a very good way to keep the mind calm.

6. Exercise: Exercise is essential to keep the body healthy and boost the immune system. Especially in the current situation when we are all at home. Adults should exercise for at least 30 minutes daily and children for 1 hour every day. All you can do from home is walking, cycling, yoga, weight shifting, climbing stairs, and even performing naafil prayers.

7. Avoid smoking and alcohol: Smoking, in particular, directly damages your respiratory system. Since the corona virus is a respiratory disease, it increases the risk of infection. So quit smoking and keep up the good content.

8. Weight control: There is no substitute for weight control to keep the body’s immune system intact. Eat moderately and stay physically active.

9. Sleep: A very important issue. Try to get at least 8 hours of sleep every night. Adequate rest is very important to increase our immunity.

10. Hygiene: If we want to protect ourselves from Corona virus infection, it is very important to maintain cleanliness in ourselves and the surrounding environment. Wash your hands with soap and water from time to time. Clean usable items with disinfectant. Keep door handles, switches, elevator buttons clean with disinfectant and use a mask.

At present, in such a situation of the country, the physical well-being of the people is most important. So to prevent any virus, not just coronavirus, you need to take prophylactic food.

25 Foods that boost immune system:


1.Liquid food:

Any liquid and lukewarm food enhances immunity. Consumption of liquid food fills the fluid deficiency in the body and increases energy in the body. Liquid foods are – soup, clear stock, fruit juice, detox juice, any tea, etc.

2.Mixed Vegetable Soup:

Mixed vegetable soup contains all the vegetables especially carrots, papaya, barbati, cauliflower etc. It is liquid so it increases immunity. It contains vitamins, minerals and anti-oxidants which are able to give energy to the body as well as increase immunity.


Garlic contains anti-oxidants which increase the resistance to viruses as well as immunity. Garlic keeps the heart healthy and fresh and prevents cancer.

4.Green Tea:

Green tea contains anti-oxidants called catechins which are good for the body and green tea contains more catechins than other teas. Increases immunity as well as increases metabolism and helps reduce excess body fat.

5.Ginger Tea:

Ginger is a high quality anti-oxidant in spices. Ginger tea enhances immunity. Ginger tea is very beneficial during this time.

6.Seasonal fruits:

Any seasonal fruits are beneficial for the body. Such as mango, blackberry, jackfruit, kamaranga etc. at this time. However, those who have diabetes, those who have high blood sugar should avoid sweet fruits.

7.Green leafy vegetables:

Green leafy vegetables contain antioxidants called chlorophyll. It contains vitamins and minerals that boost immunity. Barbati, bean, eggplant, coriander, green leafy vegetables, spinach, etc.

8.Colorful vegetables:

Colorful vegetables, especially red vegetables, contain beta carotene, an antioxidant that fights viruses. Red spinach, carrots, sweet pumpkins, etc. contain vitamin A which helps in increasing the eyesight. Put vegetables in the daily diet 3 times a day. This will help the body to stay healthy as well as deal with any disease. However, those who do not like to eat vegetables, they will eat soup, khichuri, vegetable paprota.

9.Protein foods:

WHO recommends increasing protein intake during this coronary period. Animal proteins include eggs, milk, fish, meat, etc.


Tomatoes contain an anti-oxidant called lycopene which keeps the heart healthy and prevents cancer. It contains Vitamin C, Potassium, Folate and Vitamin K which are able to prevent corona virus. Tomato salad, tomato soup, curry can be cooked and eaten with tomatoes. However, when cooking tomatoes, vitamin C is lost in heat


Cucumber contains vitamins A, B, C, D and E which keep the body healthy. Cucumber is very useful in weight control, cancer prevention, virus prevention.


Mushrooms contain proteins and anti-oxidants that enhance immunity. Mushroom soup, garlic mushrooms are beneficial for the body.


This vegetable looks great like cauliflower. Broccoli, which is rich in vitamins A, C, K, potassium and iron, has almost no fat. So nutritionists recommend keeping this vegetable in the leaves. Broccoli is rich in lutein, flavonoids, carotenoids, beta-carotene and many other antioxidants. Broccoli is high in potassium, which helps control blood pressure and reduces the risk of heart disease. It contains omega three fatty acids that help boost immunity.

14.Red Capsicum or Bellpaper:

Bellpaper is full of antioxidants! Capsicum is rich in Vitamin-A, Vitamin B-1, B-2, B-3, B-9, Vitamin C, Vitamin E, Vitamin K, Potassium and Manganese. It contains sufficient amount of calories. It also contains a lot of fiber. Red bell peppers contain adequate amounts of antioxidants called capsanthin which are very good for the body.


This vegetable has multiple nutrients. Spinach is rich in vitamin C and beta carotene. Experts say to keep spinach in the diet of migraine, arthritis etc. Spinach is also very useful in preventing anemia due to its high iron content. Its favonoids help prevent deadly diseases like cancer. Spinach also helps to keep the memory strong by increasing the efficiency of brain cells.


Rich in vitamins and minerals, papaya has a lot of calories. In addition, papaya contains fiber, vitamin-B, antioxidants and folate. The enzyme papain in papaya is very effective in preventing inflammatory diseases! In addition, the proteolytic enzyme in papaya seeds helps to destroy multiple harmful germs that nest in the body.


yogurt is very useful to eliminate toxins in the body! yogurt contains a lot of vitamin D which helps in boosting the body’s innate immunity. The probiotic ingredient in sour yogurt, Lactobacillus, helps keep the liver healthy as well as control cholesterol. Sour yogurt is very useful in controlling blood pressure and shedding fat instantly

18.Black Pepper:

Black pepper contains anti-oxidants which prevent any virus as well as cancer. Black pepper powder can be used in soups, meat curries or various dishes.


Turmeric has many nutritional value as it enhances the taste in cooking. Yellow prevents corona virus as well as cancer, keeps the liver well. Even in case of fever, if the patient drinks a mixture of turmeric with milk, it also acts as an antibiotic.


Honey contains anti-oxidants and minerals especially zinc which enhances appetite as well as immunity. Honey is very useful for those who have colds, coughs, colds, fevers, rashes, sore throats and tonsils.


Onion contains anti-oxidants which increase immunity. It is beneficial for the heart.

22.Omega 3 and Omega 6 Fatty Acids:

Omega 3 and omega 6 fatty acids increase immunity as well as reduce the risk of heart attack. For example, marine fish, nuts, eggs, walnuts, olive oil, fish oil, etc. contain omega-3 and omega-6 fatty acids.


Vitamin-D-rich foods increase immunity. Calcium strengthens bones and teeth. Calcium-rich foods include milk, cheese, yogurt, butter, seafood, nuts, spinach, eggs, chicken bones, nihari, dried fish, etc.

24.Vitamin K:

Vitamin K is a national food that is able to prevent the virus. A study in the United States found that most people who died from coronavirus deficiency had vitamin K deficiency. Green leafy vegetables, tomatoes, cucumbers, cauliflower, coriander leaves, broccoli, cauliflower, hard cheese, etc. contain vitamins.

25.Sour Fruits:

Sour fruits contain an antioxidant called ascorbic acid which enhances immunity. For example, the amount of vitamin-C in mango is 100%. Lemons, tomatoes, cucumbers, guavas, kamaranga, raw peppers, capsicum, etc. contain vitamin C.

Eating more food than necessary causes various harms to the body. There are several foods that are harmful to the body and these foods should be avoided at this time. Such as –

  • Carbonated beverage
  • Sugar national food
  • Excess salt
  • Oily and fried food
  • Milk tea

Here are 10 effective ways to boost your immune system :

1. Do not add extra sugar to food

Sugar reduces the effectiveness of cells in the body that are capable of destroying bacteria. For this reason, do not add extra sugar in the food. Stop eating soft drinks, they contain a lot of sugar. Instead, satisfy yourself with fruit juices, tea and plain water without sugar. As the body will get the necessary vitamins, it will be clean from the inside.

2. Do not take stress

Some amount of stress is part of life. But if this stress makes you sick, then you have to understand that it is time to get rid of stress from life. Being in the midst of too much stress can lead to colds, flu, fever and even more serious illnesses. Constant stress fills the body with cortisol and adrenaline, weakening the immune system. Don’t stress too much, meditate, take a deep breath and cut out all the work or people who are increasing your stress.

3. Ginger-garlic

Ginger is an ayurvedic medicine that keeps the body warm and prevents harmful toxins from accumulating in the body. Ginger does not cause damage to the lungs and sinuses in particular. And if you can eat garlic raw, it is very beneficial. This spice is rich in antioxidants which helps in eliminating bacteria and viruses and enhances immunity.

4. Vitamin C

We all know that this vitamin enhances immunity. Vitamin C is found in many fresh fruits and vegetables. Put vitamin C in the diet regularly.

5. Put a copy on the menu

Cauliflower, cabbage, broccoli, these vegetables basically help to keep our liver good. A healthy liver removes toxins from the body. For this reason, it is very important to keep the liver healthy by eating these copies to increase immunity. Not only that, make it a habit to eat all the other fresh vegetables. Fresh means fresh, not a vegetable that reduces food quality by keeping it in the fridge for a week. Try to eat as much fresh food as possible. Get plenty of antioxidants.

6. Keep the body moving

Sitting at a desk all day working or being lazy and keeping the body inactive can have a negative effect on your immune system. When the body is active, more oxygen enters and the amount of leukocytes (a type of immune cell) increases. This does not mean that you have to go to the gym by following the rules. If she doesn’t have time, go for a walk for at least 30 minutes, play with the kids and even dance in front of the TV.

7. Sleep comfortably

Fatigue reduces the ability to fight disease. Not only that, insomnia can be caused by an increase in stress hormones. Get 8-9 hours of sleep on time every night, it will reduce the chances of suffering from the disease.

8. Maintain a healthy weight

Being overweight is just as bad as being underweight. Maintain a healthy weight according to your body composition through proper diet, exercise and stress free lifestyle.

9. Stay close to loved ones

Having a good relationship with family and friends keeps you in good physical and mental health – a proven fact. People who live alone have stronger immune systems than those who live alone.

10. Keep the mind healthy

Keep the mind healthy, keep calm, the body will have the power to heal itself. You can meditate for this. Not only that, the habit of smiling regularly will also benefit you. It makes your body happy, and it has a much better immune system. Don’t try it yourself if you don’t believe

Want to boost immunity? Drink turmeric tea every morning:


If you want to prevent the attack of the disease by increasing the antiseptic, antioxidant ingredients, take a cup of turmeric tea in the morning.

  • Turmeric tea is good for the body
  • Anyone can drink this tea
  • Drinking this tea every morning will increase immunity

Turmeric is one of the elements of Ayurveda from the Aryan era. Turmeric is used in all Indian cuisine. Because, its antiseptic, antioxidant ingredients. Which enhances the body’s resistance to disease. So many people eat raw turmeric on an empty stomach in the morning. Many people like to mix a pinch of turmeric in hot milk. Turmeric reduces inflammation as well as prevents disease attacks. Reduces the pain of arthritis. When many people get pain, apply hot lime-turmeric paste there. Turmeric Tea is another healthy drink. Known as golden tea, this drink is also preferred by some people with ginger, black pepper and cinnamon. The rails whose every element naturally strengthens the body. Full of vitamins and minerals.

Here are four signs to consider if your immune system is weak :

1. Often getting sick, taking longer to recover :

Being sick often means that a little common sense is enough to understand that your immune system is weak. You are less likely to become infected because this weakened immune system cannot fight off harmful viruses, bacteria, fungi, and other germs that have entered the body. It will take more time to recover as well.

Experts say that if a person has a cold three times a year and it takes longer than usual to recover, then it should be understood that the immune system has become very weak.

Delays in healing cuts or other wounds are also symptoms of a weakened immune system.

According to the American Academy of Allergy, Asthma and Immunology, “If a person has to take antibiotics twice a year or has a mild bacterial infection, he should know that he has an immunosuppressive disease and should seek medical attention immediately.”

2. Extreme fatigue

If one feels tired even after getting enough sleep and rest, it can also be a sign of weakening of the immune system.

Since the immune system is weak, the body needs more energy than usual to continue its normal activities. As a result you are always exhausted.

3. Stomach problems

Experts say, “The human gut has a large part of the immune system. The gastrointestinal tract contains a number of beneficial bacteria that provide antibodies against the infection. An imbalance in the levels of these bacteria in the gut will naturally increase the risk of infection. It also increases the risk of various autoimmune diseases and inflammation.

Intestinal bacteria also play an important role in digesting food. So in their absence, various stomach problems will increase, which will prevent disease.

4. Mouth ulcers

Bites on the inside of the tongue or cheeks can cause mouth ulcers. However, frequent ulcers for no reason are also signs of a weakened immune system.

In addition, even if you are under emotional stress, you may get a sore face. That is also a sign of weakened immune system.



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