The Food Nutrients to Supercharge Your Immune System

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The Food Nutrients to Supercharge Your Immune System

We have, unfortunately, come across a global pandemic called COVID-19. As we all know, Coronavirus (COVID-19) weakens our immune system and directly affects our respiratory ability. First of all, we have to take personal hygiene precautions. Then, we need to nourish our bodies. Instead of drinking liters of orange juice, or hoping for the best, you can add foods that support your immune system to your daily routine. Let’s take a look at foods that help your immune system and help ward off viruses

Herbal Teas

Drink 2-3 cups of echinacea, linden, rosehip or sage tea to support your immune system.

Echinacea tea:  One of the most used herbal teas to protect against a cold. It also helps to treat upper respiratory tract diseases.

Linden tea: A pain-relieving, anti-inflammatory, and expectorant tea. It helps to reduce cold symptoms.

Rosehip tea: High in vitamin C and commonly used to help with infectious diseases, such as flu and cold.

Sage tea: Very effective in mouth and throat inflammations. This herbal tea reduces sweating when you get a cold.

Vitamin C

Vitamin C is one of the most powerful immune system protectors. Add vitamin C sources to your meals daily. Kiwi, oranges, grapefruit, lemon, strawberry, broccoli, cauliflower and bell peppers are good sources of vitamin C. Don’t forget, though, that because your body doesn’t store it, you need vitamin C daily for continued health.

The Food Nutrients to Supercharge Your Immune System

Vitamin A

Known as an anti-inflammatory vitamin, vitamin A is involved in the development of the immune system. It has a therapeutic effect in the treatment of various infectious diseases. Eggs, sweet potatoes, pumpkin, carrot, and spinach are good sources of vitamin A.

Garlic and Onion

Allicin, a natural chemical found in garlic, fights common viruses and helps your immune system. You can add it to your cooked foods and salads.

Onion is also a powerful immune supporter that contains sulfur. The polyphenols in onions act as antioxidants, helping to build a strong immune system.

Vitamin E

Vitamin E is also an antioxidant and modulates immune functions. Supplementing with vitamin E has various beneficial effects on the immune system. Sunflower seeds, almonds, peanuts, salmon and avocados are good sources of vitamin E.


Probiotics encourage the growth of good bacteria in your gut. Gut health is directly related to your immune levels by defending you from viral infections. Probiotic foods include fermented foods like sauerkraut, kefir, yogurt, kimchi, kombucha, and miso.

Ginger and Turmeric

Ginger and turmeric are some of the most precious spices. They are anti-inflammatory and antioxidants. You can add these spices to your yogurt, milk or cooked foods. You can make an immunity shot by mixing these spices with lemon.


Propolis has been used for strengthening your immune system for many years. You can add propolis to your milk, yogurt or smoothie bowls.

*Note that; these foods don’t stave off viruses or won’t cure coronavirus, but it will help you to strengthen your immune system and stay healthy.

In Addition

  • Stress is one of the worst enemies of your immune system. Try to reduce your stress.
  • Improve your sleep habits. Good quality sleep without light will help to straighten your immune system. Try to sleep at least 6-8 hours a night.
  • Keep moving! Outdoor walking or running and home exercises like yoga and pilates will make you feel better and support your immune system.


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