Improve Your Diet

The food you eat plays a key aspect in determining your overall health and immunity. focus on a protein-
rich diet to keep you in good shape. And regularly consume vegetables and fruits rich in Beta carotene,
Ascorbic acid & other essential vitamins. Certain foods like mushrooms, tomato, bell pepper and green
vegetables like broccoli, spinach are also good options to build resilience in the body against infections.

You can also eat supplements rich in omega 3 & 6 fatty acids for your daily dose, if stepping out to buy
groceries is not an option during social distancing. Some natural immunity supplements include ginger,
gooseberries (amla) and turmeric. Some of these superfoods are common ingredients in Indian dishes
and snacks. There are several herbs that help in boosting immunity like garlic, Basel leaves and Black
cumin. Certain seeds and nuts like sunflower seeds, Flax seed, pumpkin seeds and melon seeds are
excellent sources of protein and vitamin E..

 Vitamins: Among all kinds of Vitamins, Vitamin C and Vitamin D play a major role in
strengthening one's immunity. For the same, one should have more citrus fruits and vegetables
like Amla, Lemon, Orange and others. Also, egg yolks and mushrooms are a good source of
Vitamin.     Vitamin C – Citrus Fruits & Greens
1. Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper,
broccoli, strawberries, kale, and kiwifruit are thought to increase white blood cell production,
which is key to fighting infection.

2.     Beta-Carotene – Root Vegetables & Greens

Beta-carotene converts into vitamin A, which is an anti-inflammatory vitamin that can help your
antibodies respond to toxins, such as a virus. Carrots, spinach, kale, apricots, sweet potato, squash, and
cantaloupe are all great sources of beta-carotene. Vitamin A is a fat-soluble vitamin, so consuming foods
with healthy fats will aid in its absorption. A great immune-boosting combination would be carrots with
traditional hummus or a spinach salad with avocado or olive oil in the dressing.

3.     Vitamin E – Nuts, Seeds & Greens

Vitamin E is a fat-soluble vitamin that is key in regulating and supporting immune system function.
Foods rich in vitamin E include nuts, seeds, avocado, and spinach.

4.     Antioxidants – Green Tea

Green tea is packed with antioxidants that have been shown to enhance immune system function. It
also contains amino acids that may aid in the production of germ-fighting compounds in your T-cells,
which reduces inflammation in the body and helps fight infection. Green tea can be consumed hot, cold
or as matcha powder.
5.     Vitamin D – Sunshine, Fish & Eggs

Vitamin D is essential to immune function and helps regulate the body’s immune response. Vitamin D
can be found in salmon, canned tuna, egg yolks, and mushrooms. Your body can also synthesize vitamin
D with just 13-15 minutes of sunshine three times a week.

6.     Probiotics, Gut Health & Immunity

Yogurt, Kombucha, Sauerkraut, Kimchi, Pickles, Tempeh (Fermented Soybeans), and certain types of
cheese contain live cultures, also known as probiotics, which are thought to help stimulate the immune
system to fight off disease. The microbiome or the “good bacteria” in your digestive system determine
how other nutrients and harmful bacteria are processed in your body, making probiotics perhaps one of
the most important also acting as an extra barrier for fighting off harmful bacteria and fungi.

7.     Garlic and turmeric – T-Cell Booster

The bright yellow spice, Turmeric, contains a compound called curcumin, which boosts the immune
function. Garlic has powerful anti-inflammatory and antiviral properties which enhances body immunity.

Garlic contains compounds that help the immune system fight germs in a variety of ways by stimulating
cells important to fighting disease and helping to regulate the immune system. It helps boost the
production of virus-fighting T-cells and can reduce the amount of stress hormones your body produces
which can help keep your immune system functioning at full strength.

8.     Vitamin B-6 – Lymphatic System Boost & Red Blood Cells

Vitamin B-6 is essential in the formation of new and healthy red blood cells, and aids in maintaining the
lymphatic system. Chicken, turkey, cold-water fish (salmon and tuna), chickpeas (traditional hummus),
bananas, fortified breakfast cereal, and nutritional yeast are great options for consuming vitamin B-6.

9.     Water – Hydration & Immunity

Water helps produce lymph which carries white blood cells and other immune system cells through the
body. There are many foods with high water content such as cucumbers, watermelon, and celery. If you
have a hard time drinking plain water, try a cup of green tea with lemon, watermelon, cucumber or
mint-infused water for an immune system powerhouse beverage. Think of proper hydration as a way to
make it easier for immune-boosting nutrients to get to where they need to go (cells) in your body.

10.   Zinc – Shellfish, Poultry, and BeansZinc: It is another nutrient that helps your immune system and
metabolism function. An individual can either take Zinc supplements or inculcate in their diet through
cashews, pumpkin seeds, chickpeas, among others.
Immune system cells need zinc to function as they are intended. Zinc is a mineral that our body does not
store or produce. While oysters have the highest food content of zinc, there are several other options
such as shellfish (crab, clams, lobster, and mussels), poultry (chicken or turkey), red meat and beans.
Zinc is also found in fortified cereal s.

 Drink warm water throughout the day.