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List of Immunity Boosting Foods Available at Home

By Ritika Samaddar in Nutrition And Dietetics , Dietetics

Jun 11 , 2021 | 3 min read

Eating a healthy diet is very important during the COVID-19 pandemic. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections. While no foods or dietary supplements can prevent or cure COVID-19 disease, healthy meals include immunity power-increasing foods which are important for supporting immune systems. Good nutrition can also reduce the likelihood of developing the infection whether a milder severe form.

Immunity is the most searched word of 2020-21 across the internet. Having a good immunity helps in fighting any infection better. Eating a healthy diet, regular exercise, maintaining an ideal weight, reducing stress and adequate sleep are ways to boost one’s immunity. Yes, what you eat has a huge impact on one’s immunity and there are specific foods or nutrients which help to build on immunity. Key nutrients involved in reducing infection risk by supporting antibacterial and antiviral defence are Protein (approved by doctor), Vitamins ACDE; Minerals like Zinc & Selenium.

How to Boost Immunity at Home


Protein is the most important nutrient to boost immunity, the amino acids that are found in protein form the building blocks of all the body's cells – including the cells that power your immune system. Include proteins in your diet daily, a source of protein in every meal is a must.  Foods rich in protein include milk, curd, paneer, dals, eggs, chicken, fish & nuts.

Vitamins ACDE

Vitamin A, C, D and E are the super powerful immune boosters in our diet. Include 2-4 servings of seasonal fruits like mango, papaya, melons daily. Vitamin D is important for respiratory health, so don’t forget to get at least 30 minutes’ sunlight exposure daily. Some of the immunity power-increasing foods such as eggs, mushrooms, dairy are also good vitamin D sources. Also, snack on nuts like almonds and walnuts which are rich in Vitamin E, another important immune nutrient.

Minerals- Zinc & Selenium

These minerals are regarded as a ‘gatekeeper’ of immune function and are essential for the functioning of the immune system. Zinc & Selenium is found in nuts, seeds, egg, chicken, lentils and beans. If you wonder how to boost immunity at home, then just get started with these sources and you will notice a positive change happening in your body.

Gut Immunity

The Gut contains the largest number of immune cells in the whole body, constituting approximately 60-80% of our entire immune system. Good gut health and a strong immune system start with probiotics and prebiotics. Fermented foods are a great source of probiotics. Include natural yogurt, sour cream, miso, and kefir in your diet. Alternatively, you can take a probiotic supplement. On the other hand, prebiotics is types of carbohydrates (mostly fibre) that the microbiome feeds on. The best way to increase micro biome diversity is consuming a wide variety of plant based foods, which are high in fibre content, and limiting the intake of processed foods, including junk food.

The best way to increase micro biome diversity is by eating a wide variety of plant based foods, which are high in fibre, and limiting the intake of processed foods, including junk food. Becouse junk food is extremly tempting food for every human now a day.

Herbs and Spices

The healing power of spices is long known to prevent health problems. Traditional remedies which are validated by latest research will help you spice up your health regimen.

Remember, all the above food will help to build immunity but not guard against the virus. So, it’s important to remember and practice “SMS” - Sanitize frequently, wear a mask always and maintain social distance and also take the vaccine.

So, if you are thinking how to build strong immunity, then implementing the above mentioned useful tips will be highly beneficial in your daily routine and give an appreciating boost to your immune system.