The recent outbreak of COVID-19 has plagued lives across the planet. According to experts, the best defense against this novel coronavirus is to boost your immune system. While regular exercise and a balanced diet can do wonders for your immunity, there are certain foods that can help you fight off the harmful pathogens. Let’s have a look at them.



I am sure you have watched Popeye munching a can full of spinach and smashing Bluto. Spinach has got the power! This green leafy vegetable is a storehouse of iron and vitamin C. It helps in fresh blood production and removes any impurities. It’s also rich in antioxidants and nutrients like beta-carotene that boost your disease-fighting ability. You can add it to your diet in various ways. For example, you can cook a simple spinach soup or blend it in the form of a smoothie. Seeing its nutrition density, it’s also a popular choice among vegans

Citrus Fruits

Citrus fruits like oranges, lemons, grapefruit, and others are packed with Vitamin C, which boosts the production of white blood cells. It helps in fighting infections and diseases. The presence of white blood cells also removes the harmful free radicals from the body and reduces your chances of contracting any virus. If your intake of citrus fruits is less, it’s high time you should consume some. You can just grab a glass of orange juice or drink lemonade to supplement your daily intake of Vitamin C. 


Almonds are a rich source of vitamin E that plays a major role in boosting your immune system. Vitamin C helps in the production of red blood cells that facilitate smooth blood flow. Along with that, almonds contain healthy fats that reduce cholesterol and promote heart health. Almonds can be the perfect snack during quarantine. In fact, almonds are a popular gamers’ snack. If you’re a gamer, you’ll love this. Almonds keep you sharp and enhance your brain function. They increase the production of ACh acetylcholine, a neurotransmitter that enhances memory. 

So, you can grab 8-10 almonds and much it through your gaming session in quarantine. In fact, gaming is one of the most popular activities in quarantine. I have been playing Valorant, which is an upcoming game currently in beta. I am using Valorant boosting services to rank better on the game and it’s been fun. And let me tell you, almonds have been my saving grace. They keep my brain functional and help me strategize better. Well, it’s not just about the game, consuming almonds can keep you productive in quarantine. 


Yogurt is a great source of protein and vitamin D. Look for plain yogurts instead of flavored ones that come with high levels of sugar. You can sweeten your yogurt with healthy fruits and honey instead. When you are planning to purchase, look for ‘live and active cultures’ on the label. A good example is a greek yogurt. The presence of these cultures can boost your immune system and increase your body’s disease-fighting ability. There are clinical trials in works to check its effects on COVID-19. 

Green tea

Green tea is a rich source of flavonoids, which is a type of antioxidant. This helps in the removal of harmful free radicals from the body and helps in purifying blood. It’s not just limited to that, green tea is rich in another powerful antioxidant known as epigallocatechin gallate (EGCG. According to studies. EGCG plays a vital role in boosting immune function. Green tea is also a rich source of L-theanine, an amino acid that increases the concentration of disease-fighting compounds in your body. So, add green tea to your daily intake of beverages and it can surely help you boost your immune system. 


This spice is not just a key ingredient of delicious curries, it has great anti-inflammatory properties that can improve your body’s response to pain. It has been been used for years in treating arthritis. Well, research also shows that it contains high levels of curcumin that reduces muscle damage. Based on various animal studies, it promises to be a good immune booster and can increase the body’s ability to fight diseases.

Sunflower seeds 

Sunflower seeds are a storehouse of nutrients such as magnesium, phosphorus, vitamin B-6, and vitamin E. They are also rich in selenium and just an ounce of sunflower seeds covers a large of average adults’ daily needs.  According to various studies conducted on animals, it has shown the potential to fight infections like the swine flu. So, it can surely keep you in good health to reduce the risk of COVID-19.  You can add sunflower seeds to your favorite snack or just sprinkle them on your salad to ensure your daily intake. 

Consuming a good diet is highly important during this pandemic. These foods can help you boost your immune system and reduce the risk of the novel coronavirus. Make sure whatever you consume is fresh and clean. Other than that, just take care of yourself. We will win this battle against the virus pretty soon!