In the current situation the best way to stay safe is by taking the necessary basic precautions like wearing a mask, washing hands, maintaining social distancing, and most importantly, building a stronger immunity so that your body can fight the virus effectively.

As your immune system is intricate to combat invaders like bacteria and viruses, you can strengthen your immunity by integrating some healthy habits into your lifestyle such as exercising, having a proper sleep routine, managing stress, avoiding smoking and drinking, and most importantly eating a healthy diet.

Hence in this article, we will tell you the best foods that will help to boost your immune system and keep you protected and safe.



Papaya is a fruit that is loaded with Vitamin C, the important antioxidant for your immunity, you can find about 157% RDA of vitamin C in a single papaya. It also contains an enzyme called papain which helps your body to digest and assimilate food better. This simple fruit also contains a decent amount of potassium, folate, vitamin B, antioxidants, and vitamin A which are important for your immune system in keeping it strong.

The best time that you can add papaya to your diet is first thing in the morning on an empty stomach or along with your breakfast, you can squeeze some lemon juice and add some black pepper as well to make your papaya more enjoyable.


2.Green Tea

Green tea might not be that beneficial for you in losing weight, but it is really good for your immunity as green tea is packed with flavonoids and Epigallocatechin gallate (EGCG) which are two powerful antioxidants that are been shown to enhance immune function. Due to the presence of a good amount of antioxidants in green tea, it has such powerful medicinal properties. To enhance the taste of the green tea you can squeeze some lime in your hot green tea.



Broccoli is supercharged with vitamins and minerals packed with Vitamin A, C, E, and many other antioxidants and fiber, broccoli is one of the most nutrient-dense vegetables that you can put on your plate. The rich amount of vitamin C found in broccoli helps to boost your immune levels, as 100gm of broccoli contains about 89 mg of vitamin C which is more than form a lot of citrus fruits.

Broccoli is also a good source of beta carotene and a host of other antioxidants which makes it a perfect food for your overall immunity. The key to keeping all nutrients intact is to cook broccoli as little as possible, the best way would be to steam it or cook it moderately in butter/oil.



Spinach is rich in vitamin C and also packed with numerous antioxidants and beta carotene which helps to increase the infection-fighting ability of your immune system. You can incorporate popeye superfood quite easily into your diet as it is affordable and very easy to prepare as well. Spinach is a good source of calcium, iron, magnesium, potassium, Vitamin A, and folate which are essential micronutrients for a healthy immune system,

Similar to broccoli, spinach tends to be more beneficial when cooked as little as possible so that it retains its nutrients, as overcooking spinach may not be that beneficial.



You probably would have added garlic to your food to add some good flavors, but apart from this quality garlic is good for your immunity as well. one single clove of garlic has about 5 mg of calcium, 12mg of potassium, and more than 100 sulphuric compounds which are powerful enough to wipe out bacteria and infections from your body. Garlic also helps to reduce blood pressure and blood cholesterol levels which also helps to enhance your overall health.

The best way to consume garlic is raw or mildly cooked as cooking in extreme temperatures can inactive and diminish garlic antibiotic effects.



Ginger is one food item that has been time tested and to cure various types of illness, ginger has anti-inflammatory and antioxidative properties that may help in reducing inflammation which further helps to cure sore throat, cold and flu and joint pains.

The best way that you can add ginger to your diet is by adding a little amount of ginger to your normal tea or green tea, you can even have it with hot lime water as well.

Just make sure that you don't overdo this superior food in your diet as ginger has a hot tendency in nature which may cause some problems if consumed in excess.



Eggs are often resonated with the word nutrients dense as one egg is a powerhouse of essential nutrients like zinc, selenium, folate, phosphorus,  Vitamin A, D, E, K, B12  all of which helps act as a catalyst for a healthy immune system.

Apart from the essential nutrients eggs are a good source of protein as it provides with all 9 essential amino acids and omega 3 as well that again helps your body to fight well against viruses and infections.

To get the best benefits out of this superfood make sure you never eat it in a raw form as eggs require a bit of cooking for their nutrients and protein to get in an absorbable form to our body

You can have in the form of scrambled eggs, omelet, french toast, boiled eggs to get all the goodness from this superfood.


Other ways to boost immunity

Keeping the basic protocols in check like washing your hands frequently, maintaining social distancing. Apart from a good and healthy diet make sure that you are leading a healthy lifestyle too, which is getting a good amount of sunlight, exercising daily or being active for the most part of the week, and having a good sleep routine. Also, not abusing alcohol and smoking to be on the top of your health.


Now that you have built up your immunity, why not pair it with some energizing workouts?


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