With the emergence of COVID-19, it is more important than ever to discover methods to strengthen our immune systems to the greatest extent feasible.

To preserve your health and wellbeing, you need to ensure that you consume a diet rich in immune-strengthening elements.

When it comes to protecting and strengthening your immune system, eating is one of the most effective methods — but not just any meal will do. Certain nutrients included in meals are essential for maintaining a healthy immune system. It’s essential to concentrate on these foods while you’re unwell, but it’s just as important (if not more so) when you’re well since it allows your immune system to be at its best if it comes into touch with dangerous viruses and bacteria.

When nutrients are obtained from whole food sources such as fruits and vegetables rather than processed meals or supplements, your body is better equipped to utilize and absorb them. The importance of including a range of these foods and nutrients in your diet is much more important than concentrating on just one or two in big amounts. The more colorful your dish is the better, and the more options you have, the better. Here are some immune-strengthening foods that will help you stay healthy. body.

Background of fresh fruits and vegetables
  1. Broccoli

Broccoli is an excellent source of vitamin C and beta-carotene. It also includes Sulphur compounds that, according to studies, may help increase the synthesis of glutathione, an antioxidant molecule, in the body. When it comes to immune support, glutathione works by fighting free radicals and reducing the potential harm they may do. This enables the immune system to concentrate on remaining healthy and strong rather than on mending itself once it has been damaged. Other Sulphur sources include most cruciferous vegetables, such as cauliflower, bok choy, and kale, which have a faint odor when cooked and are high in Sulphur.

2. Antioxidants — Green Tea

Green tea has a high concentration of antioxidants, which have been proven to improve the function of the immune system. Also included inside green tea are amino acids, which may assist in synthesizing germ-fighting compounds by your T-cells, thus reducing inflammation in the body and aiding in the battle against infection. Green tea may be consumed hot, chilled, or in powder form as matcha.

3. Eggs

It is important to consume enough protein to maintain a healthy immune response, and eggs are an excellent source of this protein. They also include minerals such as vitamin D, zinc, selenium, and vitamin E, all essential for normal immunological function. If at all possible, choose eggs from hens who have been given a vegetarian diet. You’ll find ones that have somewhat greater concentrations of omega-3 fatty acids, as well as vitamins D and E. There is no need for organic or cage-free variants since the nutritional content does not seem to be affected by these factors.

4. Super Spinach

Spinach is considered a superfood due to its high concentrations of folate, vitamin A, vitamin C, fiber, magnesium, and iron, among other nutrients. Nutritional supplements such as spinach can help to improve immune function by providing the body with the resources it needs for cell division and DNA repair. Consume spinach fresh or gently cooked to retain the most nutrients possible to get the most advantages.

5. Orange Juice

Orange juice contains a significant amount of vitamin C. One cup of raw orange juice naturally contains 100 percent of your Daily Value (DV) for vitamin C, an antioxidant vitamin that is essential for maintaining a healthy immune system, as well as 25 percent of your Daily Value (DV) for vitamin D. This is critical since the majority of individuals have vitamin D levels that are below optimal levels, which, according to studies, makes them more vulnerable to disease.

6. Salmon

The immune system may likely devote more of its attention to protecting the body against infections and combating disease due to this. The ability to strengthen immunity is not a health benefit that is often associated with salmon. Still, sufficient and regular consumption of omega-3 fatty acids (especially DHA and EPA, which are two types found in cold-water fish) is critical for reducing inflammation. Keep canned salmon or mild tuna in water in the cupboard for quick meals. The vitamin D and antioxidant mineral selenium found in both fish are also beneficial to immunological health, making them excellent sources of these minerals.

7. Yogurt

Yogurt is a very lucrative dairy product. Consuming yogurt with little added sugar is a simple approach to help your immune system function more effectively. The probiotics, or beneficial bacteria, in yogurt provide health advantages because research indicates that the immune system and microbiome collaborate to target infections and fine-tune immune responses. This implies that having an imbalance of beneficial bacteria may negatively influence the efficiency of the immune response. To build your microbiome, reduce gut permeability, and strengthen immune function, include yogurt and other probiotic-rich foods in your daily diet.

8. Bell Peppers

Citrus fruits are excellent sources of vitamin C, but red or yellow bell peppers are even better if you want to load up on the antioxidant. A medium-sized red bell pepper has more than double the amount of vitamin C found in a medium-sized orange. Aside from that, bell peppers are high in the antioxidant beta-carotene and contain a small amount of vitamin E, which is also an antioxidant. Slices may be tossed in a salad or stir-fried with other vegetables, or they can be used to dip hummus into instead of pita bread.

9. Water

When you’re feeling sick, a glass of good old water may be one of the most soothing liquids to consume. Staying hydrated may aid in the loosening of mucus that has been stuck. Drink at least the suggested eight glasses of water each day to keep yourself hydrated since we tend to lose more fluids when we’re ill.


Strengthening the immune system has now become more important than ever due to Covid-19. Many people who had strong immune systems recovered from this virus just by taking preventive measures. Diet plays the most important part in strengthening your immune system, so make sure you are consuming rich vitamins and antioxidants. If these substances are present in your diet, you will feel the positivity inside your body.

Book a Free 10 Minute Call With Dr Liz

Your health is your best asset!