immunity boosting food


Masks. Check. Sanitisers. Check. Hand wash regimen. Check. Social distancing. Check. Working on immunity. What? While we are busy taking all possible precautions to fight the pandemic that’s making the world lose its sleep, most of us are probably not spending enough time to strengthen our own immune system — perhaps the only way to fight coronavirus, if not prevent it completely. Here are a few simple ingredients that you can stock up on (no panic buying). Keep these handy to boost your immunity in order to help yourself and in turn, the world at large. Remember, worrying won’t help, improving your gut and immunity will


Superfoods like berries, onions, garlic, ginger, carrots, and even pumpkins are high on antioxidants. Include one of these in your diet at least once a day. They are extremely essential for building our immune system, which in turn fights off the virus. These foods also contain abundant amounts of Vitamin C, B, and E, which help get rid of infections.

Our body relies on these nutrients to launch an effective immune response. So, stock up on lots of citrus fruits like guavas, oranges, amla, berries, lime, etc. Add vegetables of different colors to your plate and include moringa, basil leaves, spirulina, neem, and green tea in your diet.

Turmeric, rich in anti-inflammatory properties, has an active compound called curcumin, which is known to have multiple benefits. Add turmeric and black pepper to your diet. It’s an age-old, tried and tested recipe for boosting your immune system. Have it in the form of tea along with water and spices like cinnamon, cloves, cardamom, saffron, etc or have a glass of haldi doodh.

One of the major compounds within star anise is shikimic acid, which is the primary ingredient used for the past 15-plus years to synthesize antiviral drugs. It has many potent ingredients and of which it has amazing healing properties. You can make delicious Thai-style soups and curries and add it to that or else just boil some water with two pieces of star anise, let it seep in for at least 15 minutes, and have it warm.

Start your day with 1-2 tsp of organic coconut oil. It helps in reducing inflammation and digesting fat-soluble vitamins. Coconut oil has antiviral properties that can attack a variety of bacteria and viruses.

Just a spoonful of fermented foods encourages the growth of good bacteria in your gut. With high levels of good bacteria comes strong immunity. Sauerkraut, miso, kefir, yogurt, kimchi, homemade pickles, and kanji water are some great options for fermented foods.

Known as mulethi in Hindi,it has many antiviral, antimicrobial, and anti-inflammatory properties. It is known to be very effective in many viral illnesses. So, brew yourself a warm cup of licorice tea if you feel like you have a cold coming up.

Prebiotic foods — including flax seeds, chia seeds, apples, oats, barley, potato, bananas, garlic, and kiwi — promote the growth of friendly bacteria in the gut and help with digestive problems. It even helps build a strong immune system.


Besides eating right, certain lifestyle modifications can also prepare your body to fight the virus head-on. Here are a few:

Keep stress away: Stress produces hormones that affect our immune system deeply. So, one of the most important ways to increase our immunity is to reduce stress.

Sleep well: With an increased workload, we often indulge in caffeinated beverages without realizing how tired our body actually is. This disturbs our sleep, which in turn causes stress that again hampers our immune system.

Exercise regularly: Mild exercise often releases stress and boosts our immune system. If you are tired, rest and sleep well, but do include light workouts in your daily routine.

Give up smoking/vaping/e-cigarettes: Smokers, especially those with respiratory conditions, are more susceptible to coronavirus. Now is the time to quit.

Take more of Vitamin D: Since there are few sources for this, try absorbing it the natural way.

Stay positive: Half of the battle is won when you don’t let negative thoughts and anxiety affect yourself. Having a positive attitude can go a long way in coping with a crisis.

In the event that you like to begin your day with some chai, how about you transform your morning tea into an immunity-boosting refreshment? These healthy tea recipes can assist with warding off illnesses and boost your immune system. They likewise help to help your absorption and weight reduction. Also, they are tasty! A pleasant cup of tea assists with quieting your faculties and safeguarding your body against cold and influenza. So next time you need to have a cuppa tea, settle on these recipes and add a solid turn to your everyday chai.

Tulsi adrak chai (holy basil-ginger tea):

Tulsi is known as the ‘Sovereign of Herbs’ because of its various health advantages. It assists with safeguarding our body from different infections, and infections and furthermore brings down glucose levels. Ginger helps with flushing out poisons from the body. Its mitigating properties work on bone wellbeing, decrease glucose, and battle diseases. To set up this heavenly recipe, strip and shred the ginger and wash the tulsi leaves. Add water to a skillet and let it bubble. Presently add destroyed ginger and tulsi leaves. Add tea leaves and let them stew till the water decreases a little. You can add milk and sugar according as you would prefer whenever required. Strain the tea and serve.

Gud wali chai (jaggery tea):

Jaggery is loaded with iron, minerals, and a few fundamental nutrients. Jaggery tea could do ponders for processing as well. According to wellbeing specialists, jaggery expands veins and further helps us with sparkling from the inside. To set up this recipe, utilize a mortar and pestle and pulverize cardamom, dark peppercorns, and fennel seeds. Presently take a dish and bubble milk in it. Add some ground ginger, tea leaves, and the pre-arranged flavors combination. Give it a bubble. Strain and add a teaspoon of jaggery powder or a little piece of jaggery. Blend well and let the jaggery dissolve. Serve hot for immediate consumption.

Kashmiri kahwa (saffron-cardamom tea)

Kashmiri kahwa is wealthy in cell reinforcement properties which helps in building resistance and keeping occasional contaminations under control. Simply a solitary cup of the Kashmiri Kahwa can further develop processing and furthermore help in weight loss. To attempt this flavorful recipe, heat water in a dish. Presently take a few cardamoms and cinnamon and squash them. Add these alongside green tea leaves in the bubbling water and let it stew for 3-4 minutes. Strain the tea and add almond and saffron strands to it. Partake in the delectable hot drink.