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Foods and Spices to Boost Your Immunity

While there is no one way to avoid infection, strengthening your immunity with food ingredients can go a long way to reduce your risk of pollution, attack of virus & contamination in food. Vitamin C is an essential micronutrient for humans, with pleiotropic functions related to its ability to donate electrons. Super foods also have a major role to play in keeping infection at bay.

Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system.

Star Anise

The flower-shaped spice contains shikimic acid that is used as a base material to produce Tamiflu, which is used for influenza virus. It is super powerful as an anti-viral. Take star anise and boil it in water and add it to your teas like green tea or black tea.


Garlic has often been called a super food, thanks to its anti-oxidative, anti-inflammatory, antimicrobial and antibacterial properties. Allicin is the compound in garlic that boosts immunity. Mix chopped raw garlic with a tablespoon of unpasteurised, raw honey and consume a clove every day after two to three days. It’s a fantastic way to boost your immune system.


Nuts are known for their power to ward off viral infections. Research has shown that eating almonds with their skin intact improves the chemical in them to detect and fight viruses in the body. Besides boosting immunity, almonds are rich in monounsaturated ‘good’ fats. They also reduce the risk of heart disease and lower elevated LDL or bad cholesterol levels. Add this powerhouse of nutrition to your daily diet.

Green Tea

Green tea contains flavonoids that are believed to help block the production of virus-spreading enzymes in the body. Beyond this, it is extremely high in antioxidants and can give our bodies a much-needed boost to help fight viral symptoms when we become infected by a virus.


Studies time & again have found that turmeric has antioxidant, anti-inflammatory and anti-infective properties. The compound in turmeric known as curcumin holds a plethora of benefits. A  spoonful of turmeric mixed in warm milk has been favourite cure from cold and coughs to even more serious ailments. That is considered a nice way to warm up or boost your immune system when the chances of catching the flu are high.

Indian Gooseberry

Amla is one fruit that is known to boost immunity as it has a high concentration of vitamin C. It has a bunch of other health benefits. It is known to increase absorption of iron and calcium from other foods. Ayurvedic supplements have a strong base of this fruit and it is considered beneficial for the skin and hair too.


Yogurt contains gut-friendly bacteria known as probiotics. It aids in digestive health and boosts overall immunity. Experts suggest that it is a good idea to make a fresh batch of yogurt at home and consume it on the same day. Research has shown that yogurt consumption helps to boost immunity. It is a well-established fact that coronavirus has proved to be lethal for the elderly.

Number of fruits and vegetables supply this vital vitamin. Sources of vitamin C include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts and kiwi fruit, among others. You can enjoy these foods raw or cooked, but it’s important to note that fruits and vegetables lose vitamin C when heated or stored for long periods of time. To get the most nutrients, eat them as soon as possible after shopping and consider steaming or microwaving vegetables for short periods of time to limit nutrient loss.

Anti-viral herbs such as oregano, tulsi, dried thyme are great for immunity, and can be used in teas or curries for respiratory health including mucous problems which can become a “breeding ground for bacteria and pathogens”.

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