11 Immunity-Boosting Foods Against Viruses & Infections

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This post will be suggesting eleven immunity-boosting foods that will protect you against viruses and infections.

It’s currently lockdown week three and I think we can all agree that most of us have eased into it. Between last week and this week, I’ve seen fewer complaints from people on Twitter about the entire situation. Instead, I’m seeing inspiring ways people are making the best of it including practising self-care and keep busy with creative crafts. It feels like rather than allowing the stress and anxiety to get to us, we have all collectively decided to move on with our lives indoors one way or another. Regardless of how productive or not our new routines are, it’s reassuring to know that a lot of us have something going on.

The other day, I was creating my weekly grocery list and thought about healthier things to include. This drove me to research about immunity-boosting foods. Apparently, one of the ways your body can fight the coronavirus is by having a strong immune system. This also greatly improves your chances of a quick recovery. At first, I decided to splurge on food supplements but then I remembered how much I hated taking medications. So, I figured I could just buy specific groceries for my immune system. This for me meant more raw fruits instead of fresh juices as I eat healthy already.

My last grocery shopping was a success because I took my time to stock my basket with as many fruits as I could. This included an entire watermelon which I’m happy to say that I consumed in 48 hours.

So, let’s get down to business.

But first, pin this!

11 Immunity Boosting Foods Against Viruses & Infections

Here are 11 immunity-boosting foods that will protect your body against viruses and infections.

  • Garlic

If you’re not including raw garlic in your meals, what are you even doing? I remember during the Ebola outbreak, my family and I consumed raw garlic every day to boost our immune system. When the coronavirus was finally announced as a pandemic, I realised that it was time to take the same drastic actions I took then. Garlic has anti-bacterial and anti-inflammatory properties which fight viruses and infections and help you recover quickly. The best way to maximise the benefits of garlic is by using it raw. So, find a way to include it in your diet henceforth. Either slice and swallow it in the mornings or crush and include it in your salad dressing.

  • Ginger

Garlic and Ginger are two peas in a pod. When combined together, they can either upgrade the flavour of your meal or boost your immune system. Ginger is a natural decongestant which makes it ideal for soothing colds and coughs. You know that popular remedy for a cold? Ginger, honey and lemon? There’s a reason why it works until today. So, make sure you’re garnishing all your meals with enough ginger. I’m so obsessed with garlic and ginger that I sometimes go overboard with it.

11 Immunity Boosting Foods Against Viruses & Infections

  • Lemons and Limes

Personally, I prefer lemons to limes because the latter tends to be too acidic for me. As you probably know already, lemons contain vitamin C is the most common way to boost your immune system. They also contain polyphenols which help regulate your immune response. So, to answer that popular question, drinking freshly squeezed lemon in warm water in the mornings is totally good for you. I know some people still doubt the authenticity of that ‘trend’.

11 Immunity Boosting Foods Against Viruses & Infections

  • Bell peppers

I recently got into bell peppers but then I got out of it. For some reasons, I don’t like the raw taste so I’d rather had them blended with my tomatoes and chillies. Turns out, bell peppers contain a lot of vitamin A which helps repair your body’s mucosal barrier damaged by infections. So, if you have recovered from the coronavirus, you should be eating a lot of bell peppers to repair your body.

  • Chillies

If you think chillies aren’t good for you, think again! These red and green bad boys contain lots of vitamin A and C which help boost the immune system and clear congestion.

  • Greek Yogurt

A couple of weeks ago, immediately I saw the early signs of spring, I bought two tubs of greek yoghurt. For some reasons, I avoid it during the winter. But now, I’m stuffing myself with as much as I can with it. The original Greek yoghurt ( not Greek-style yoghurt. Yes, there is a difference) is made from goat milk which contains friendly bacteria that helps boost the immune system. So, swap your regular flavoured yoghurt with some healthy Greek yoghurt to help your immune system.

  • Pumpkin/Sunflower seeds

While doing my research on the best supplements to buy, I noticed that there was an increased demand for zinc. I actually never knew that zinc is important for the immune system until a few days ago. Turns out the higher your zinc levels, the faster your body can fight off colds and infections. You know how some people have colds for two days and they’re fine. While some have theirs dragged into weeks? That could be a function of their zinc levels. So, try to include pumpkin or sunflower seeds in your meals or alternatively eat more fish, red meat and eggs.

11 Immunity Boosting Foods Against Viruses & Infections

  • Oranges

One of the fruits that have become a staple in my grocery shopping is oranges. Although, I feel like I prefer orange juice to the actual fruit. Everyone and their mom know that oranges are the best source of vitamin C to fight infections. So try to have one daily especially since you can’t store vitamin C in your body. You need to continually feed your body vitamin C. Which is why I also have chewable vitamin C tablets by my bedside. That’s literally the only supplement I’ve been able to take religiously.

11 Immunity Boosting Foods Against Viruses & Infections

  • Watermelon

When I found out that watermelons are rich in vitamins A and C, I was so excited because I could finally splurge on huge watermelons without feeling guilty. (They tend to be pricey sometimes). The red flesh of watermelons gives your body lycopene which supports your immune system and ensures that it is well balanced. So, slice up your watermelons and devour them as a whole, in salads or smoothies.

  • Cinnamon

The only time I use cinnamon is when I make French toast but I think I need to fix that. It’s always just hiding in my cupboard because I never know what to do with it. Apparently, cinnamon is amazing for your immune system as it reduces the ability of the bacteria to multiply. Can you beat that? That’s major if you ask me. I saw a girl in TikTok use cinnamon in place of lemon for her morning potion. I thought it was weird but now it all makes sense. I’ll give it a try and see if it’s something I can get behind.

  • Salmon

Is it a coincidence that one of the most expensive fishes is vital in helping your immune cells function properly? I think not. This just means that salmon fillets need to take its place at my healthy dinners. I really don’t have a choice now.

As you can see, the most important nutrients in these immunity-boosting foods are Vitamins A, C, Zinc and Garlic. If you’re not sure you can follow a nutritional diet consistently, you might as well get those four major supplements. Just make sure you are using them religiously.

But seriously, this is the time to eat healthily and build good eating habits. You have plenty of time now. When next you go grocery shopping, make sure you prioritise these immunity-boosting foods and lets defeat coronavirus together!

What ways are you working to boost your immune system?

About Author

Lifestyle & Travel Blogger obseesed with Korean Skincare, strength training and solo travel.

(8) Comments

  1. These are great tips! Especially now a days, we’ll definitely have to look into incorporating these more into our diets.

    1. ebunoluwole says:

      You definitely should!

      1. These are great tips. I never knew there were two types of Greek yogurt! I’ll have to look for it the next time we go to the store.

        1. ebunoluwole says:

          You’re welcome. Yes, there are different types of yogurt. Look out for zero fat Greek yogurt which is very high in protein.

  2. I definitely didn’t know about the pumpkin seeds! Thanks for sharing!

    1. ebunoluwole says:

      You’re welcome!

  3. Bossylibrarian says:

    Thorough list! Love all the foods here. Lemon is so high in vitamin c that I have been focusing on getting that right now. Thanks for this helpful list!

    1. ebunoluwole says:

      You’re welcome! Glad I could help

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