With the onset of coronavirus across the globe, many people are looking for ways to stay healthy. The officially recommended measures to prevent the infection such as handwashing, avoiding contact with sick individuals, and good hygiene—can go a long way in reducing your risk for the virus.

But in addition to this, healthy food and nutrition can highly influence your immune system and help you stay healthy. Read more to know-how!

Boost Your Immune System With These Foods:

Here are some foods to stay healthy and boost your immune system:

Sunflower seeds and almonds

Vitamin E is a major immunity booster. The leading nutritionists say that a quarter cup of sunflower seeds supplies about half of the daily recommended target for vitamin E. Similarly, a quarter cup of almonds contains 45% of the daily goal. The soluble fat in the foods boosts the activity of the immune system to combat invading bacteria and viruses.

Fermented foods

Probiotics, the good bacteria present in certain yogurt and other fermented foods like pickled vegetables can actually help boost your immune function. It performs this by invigorating your immune response to fighting diseases and promoting beneficial bacteria growth in the gut. So, adding these to your daily diet can boost your immunity.

Green vegetables

Green vegetables provide anti-inflammatory antioxidants and other vital nutrients to help boost the immune system and enhance natural weight loss. You can also saute veggies along with garlic, turmeric, and black pepper, or add them to the soup. You can also blend leafy greens, like kale or spinach, into a smoothie.

Dry Fruits and Nuts

Dry fruits such as walnuts, almonds, and dates provide the essential vitamins and minerals for building immunity. These nuts and dry fruits contain vitamin E, which is an antioxidant that helps keep cells healthy. Eating nuts can help you adapt and deal with your stress levels better. In fact, you can mix them with a handful of dried fruits to give you a proper mixture of sugar and protein to keep your body energy levels high.


Watermelon is an immune-boosting fruit with little calories. It provides vitamins B6 and glutathione. The body needs these vitamins and nutrients. One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C.

Carrots and Sweet Potato

Carrots and sweet potatoes are helpful by producing white blood cells, which fight bacteria and viruses. If you bake one sweet potato, it contains over 150% of your daily vitamin A goal, and a cup of raw carrots over 100% of the recommended intake. You can top a baked sweet potato with nuts or seeds, and munch on carrots with healthy dips.


Mushrooms are rich in antioxidants and vitamin B. The B vitamins play a part in healthy immune system functions while selenium has been linked to a decreased risk of severe infections. They act as a good source of protein comprising all the crucial amino acids required by the body.


Lastly, our bodies need proper sleep to recharge. Without adequate sleep, we increase our risk of developing serious health problems such as cardiovascular diseases, obesity, and Alzheimer’s. So, make sure you get those hours of sleep for a healthy immune system.

Boosting your immunity can be easy when you have the right food and the right quantity to eat. Try adding healthy foods, fruits, vegetables, grains, and beans to your diet. These are some foods and tips that you can eat to build your immune system and keep yourself healthy in these times.