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10 healthy foods to improve your immunity naturally

by qalfit

As the world is struggling to navigate through this coronavirus situation, the key to lower the risk of infection lies in your immunity power and personal hygiene. It is paramount to maintain a balanced diet and take healthy foods for immune system despite taking daily precautions like washing your hands, social distancing and wearing masks. 

Although, physical exercises and yoga have been proven to improve your immunity, where better to start than your own plate. For starters, filling your plate with immunity-boosting foods is one of the best ways to stay healthy. There is no fixed vitamin or mineral that is said to boost your immunity naturally, your body needs a set of nutrients to do this and there is no magic pill that guarantees to boost your immune system overnight and protect you against coronavirus. Thus, your body needs a steady supply of various nutrients to maintain a healthy and proper functioning immune system.

Nutrients you need for improving your immunity naturally:

These are some of the nutrients that your immune system needs to perform well.

  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Zinc
  • Iron
  • Protein
  • Probiotics
  • Antioxidants

Here are the 10 healthy foods to improve your immunity naturally: 


Beans are a rich source of Zinc and micronutrients like iron, magnesium, phosphorus and vitamin B. In fact, adding one cup of fiber-rich beans like black beans or garbanzo beans to your daily diet can give you 13% of Zinc you need for the day. Taking sufficient amounts of Zinc can help you heal from your injuries quickly and also lowers the duration of the cold.  


Eggs are one of the nutritious foods you can add to your daily diet. Eggs are loaded with proteins, minerals and Vitamin A and D. Vitamin D is particularly useful in the production of a certain protein that kills infectious agents in the body. It also boosts the activity of white blood cells that play a major part in protecting our body from diseases. 


Berries like strawberries, blueberries, and raspberries are a rich source of vitamin C, flavonoids and antioxidants. They are very useful in removing the harmful free radicles from the body and in reducing the risk of chronic diseases. 

4. Ginger

Ginger contains loads of nutrients and bioactive compounds that have powerful benefits for your immune system. Adding ginger to your foods gives your body the iron, zinc, potassium, vitamin C, Vitamin B3, and B6 content, it needs for the day. These nutrients improve the function of your immune system.


Probiotics are live helpful bacteria that your body needs for maintaining a healthy digestive system. Recent studies show that probiotics boost the health of microbiome which in turn boosts your immune system. Adding Yogurt to your diet helps you to maintain a proper balance of these ‘helpful bacteria’ that supports your immune system. 

6. Honey

Honey is one of the richest sources of antioxidants you can find in the world. Raw honey contains antioxidants and antibacterial compounds that help fight harmful free radicals in the body and rejuvenates our entire system. Taking a spoonful of raw honey daily helps stimulate your immune cells.

7. Spinach

Spinach is loaded with vitamin A which plays a crucial role in the proper functioning of your immune system. All the leafy greens like spinach, kale, and collard greens are a great source of vitamins A and C, antioxidants and flavonoids that enhances immune function and regulates cellular immune response.

8. Oranges

Vitamin C is one of the biggest immune system boosters of all. The vitamin C present in Oranges and other citrus fruits like kiwi, lemon and grapes increases the level of antibodies and helps enhance the function of white blood cells in the body. Also, vitamin C aids in fast recovery of illness and injury.

9. Sweet potatoes

Sweet potatoes are rich in beta carotene, which the body converts to vitamin A. Vitamin A is very much essential for a strong immune system. It helps the antibodies to respond to toxins and foreign substances. Sweet potatoes are also rich in fiber, manganese, potassium, and antioxidants that stimulate the immune cells.

10. Whole grains

Whole grains like oats, millets, quinoa, and brown rice offer a high content of fiber and plant compounds like sterols and polyphenols. These help the body to maintain a better immune response. It also contains vitamins and minerals like iron, zinc, and magnesium.  

Apart from various precautions, you take during these high times, having a strong immune system can be a major plus. So, add these healthy foods for immune system in your daily diet to improve your immunity power naturally.

Learn more about how working our at home can make you stay fit and healthy during this lockdown period.

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