best foods to strengthen the immune system against coronavirus

Corona virus cases continue to rise, daily precautions such as washing your hands, social spacing, exercising and getting enough sleep are essential to reducing the risk of infection.

But maintaining a healthy diet to help boost your immune system may also give you a necessary advantage. It is important to note that no research has been done on foods that specifically help fight Corona virus.

However, previous studies have found that eating certain foods can improve your health and strengthen the body’s ability to fight other invasive viruses.

Here are nine expert-approved foods to store during your next trip to the grocery store, along with creative ideas on how to add them to your diet:

Red pepper

Red peppers dominate when it comes to fruits and vegetables rich in vitamin C. According to the U.S. Department of Agriculture, one cup of chopped red pepper contains about 211% of the daily value of vitamin C.

A 2017 study published in the National Institutes of Health found that vitamin C contributes to immune defense by supporting a variety of cell functions and can reduce the risk of respiratory infections. It can also help grow and repair tissues in your body.

Taking vitamin C daily is essential for good health because our bodies don’t produce it naturally.

It suggests chopping one and eating it raw with chickpeas as a crispy snack or mixing some in salad. If you prefer to cook them, you can throw a handful of them into a pan to warm them quickly.


Broccoli is also rich in vitamin C. Only half a cup contains 43% of the daily value of vitamin C, according to the National Institute of Health.

“Broccoli is full of phytochemicals and antioxidants that support our immune system,” sarin says. It also contains vitamin E, an antioxidant that can help fight bacteria and viruses.

According to dietary guidelines for Americans, vitamin C is one of the nutrients americans don’t get enough in their diet, so finding simple ways to add it is critical.

“To gain the most of these strong vegetables, eat them raw or slightly cooked,” says Sarin. “I like to stir broccoli with garlic, or fry with peppers, ginger, garlic and mushrooms.”


Chickpeas contain a lot of protein, an essential nutrient made from amino acids that help grow and repair body tissues. They are also involved in the synthesis and maintenance of enzymes to keep our systems functioning properly, according to the Academy of Nutrition Sciences.

“Chickpeas are also packed with zinc, helping the immune system control and regulate immune responses,” says Emily Wonder, nutritionist and founder of health nutrition website Healthier Taste.

Roasted chickpeas are great as a quick snack or an excellent salad. Make sure it is completely dry before roasting. Then add some tablespoons of oil (vegetable oil, canola or grape seed oil all work well).


Half a cup of strawberries is enough to get 50% of an individual’s vitamin C needs during the day which improve your health against corona virus. Vitamin C is great for strengthening the immune system, as it can help protect cells from the damage caused by free radicals that we often experience in the environment.


According to Sarin, “garlic is not only full of flavor, but it is full of health benefits such as lowering blood pressure and reducing the risk of heart disease.” “Garlic immunity enhancement capabilities come from its high concentration of sulfur-containing compounds, which can help fight certain infections including corona virus.”

Garlic has been shown in the past to help ward off the common cold. In a 2001 study published in Advances in Therapy, participants who took a garlic supplement were less likely to have a cold. Those who became infected recovered faster than the placebo group participants.

“It’s an easy way to work with your diet,” sarin says. You can add anything – from pasta sauce and salad dressings to soups and frying dishes. It suggests consuming two to three lobes a day.


“Although sun exposure is the best source of vitamin D, it can also be provided from certain foods, including mushrooms,” says Wonder.

A 2018 review of mushrooms as a source of vitamin D found that “vitamin Sunshine” can help promote calcium absorption, which is good for bone health, and may also protect against certain cancers and respiratory diseases.


“Spinach is rich in vitamin C and is full of antioxidants that help protect our immune cells from environmental damage,” Sarin says. “In addition, it contains beta-carotene, and is the main food source of vitamin A – the essential ingredient of appropriate immune function.”

Like broccoli, it is better to eat raw or slightly cooked spinach. To incorporate more spinach into your diet


“Yogurt is a great source of probiotics, a good bacterium that can help promote the health of the intestines and immune system,” says Sarin. Recent studies have also found that probiotics are effective in combating colds and influenza-like respiratory infections.

Those on a dairy-free diet can still benefit from options for almond milk and coconut milk.

Sunflower seeds

“Sunflower seeds are rich in vitamin E, which acts as an antioxidant and helps strengthen the immune system,” says Wonder. One small ounce of dry roasted sunflower seeds can give you 49% of the daily value of vitamin E which improve your health against corona virus , according to the National Institute of Health.