As a new COVID-19 variant spreads across the country, doctors and nutritionists are recommending people to focus on strengthening their immune systems. One of the most effective ways to do this is through the food you eat. A well-balanced, nutrient-rich diet plays a vital role in supporting your body’s natural defence system and keeping you safe from such viruses.
“While no food can directly cure or prevent COVID-19, a strong immune system gives your body the best chance of fighting off infections and recovering faster,” says Kanika Narang, Deputy Manager, Dietetics Department, Indraprastha Apollo Hospitals, New Delhi.
Here are some of the top foods that experts recommend for better immunity:
1. Citrus Fruits
Oranges, lemons, and grapefruits are high in vitamin C, a powerful antioxidant that helps the body make white blood cells. These cells are essential for fighting infections. “Vitamin C is key for immune function and tissue repair,” says Narang.
2. Leafy Greens
Spinach, kale, and other greens are rich in vitamins A, C, and K. These nutrients help strengthen your body’s ability to fight viruses and other pathogens. Steaming them helps your body absorb nutrients better.
3. Root Vegetables
Carrots and sweet potatoes are packed with beta-carotene, which your body converts into vitamin A. This vitamin helps protect your body’s first line of defence, your skin and mucous membranes.
4. Eggs
Egg yolks provide vitamin D, which helps regulate immune activity and reduce inflammation. “Vitamin D plays a major role in balancing immune responses,” adds Narang.
5. Yogurt
Yogurt with live and active cultures supports gut health. “Around 70 per cent of your immune cells live in your gut, so it’s important to keep your gut healthy,” explains Narang. Yogurt also adds to your daily vitamin D intake.
6. Nuts and Seeds
Almonds, sunflower seeds, and walnuts offer vitamin E, which helps protect cells from damage. The healthy fats in these foods also help your body absorb vitamins better.
7. Fatty Fish
Salmon, sardines, and tuna are rich in vitamin D and omega-3 fatty acids. These nutrients reduce inflammation and support a balanced immune response.
8. Garlic and Ginger
Garlic and ginger have been used in Indian households for generations. They contain natural compounds that have antiviral and anti-inflammatory effects.
9. Bell Peppers
Red and yellow bell peppers contain more vitamin C than oranges. Adding them to your meals gives your immune system an extra boost.
10. Fruits Like Berries, Bananas, and Apples
These fruits are loaded with antioxidants, vitamins, and fibre. They support immune function and help reduce inflammation during recovery.
11. Herbs and Spices
Turmeric, cinnamon, and oregano contain compounds that may fight viruses and reduce inflammation. “Turmeric in warm milk is a tried-and-tested remedy that still works,” says Narang.
Tips to Build Immunity Through Diet:
- Eat a variety of colourful fruits and vegetables
- Choose whole, natural foods instead of packaged items
- Add healthy fats like seeds and olive oil to meals
- Drink plenty of water and cut down on sugary drinks
Narang explains, “Food is not a replacement for vaccines or medical care, but good nutrition can make your body stronger and better prepared.” Hence, what you eat every day plays a powerful role in protecting you. A strong immune system starts in the kitchen.