12 Foods to Increase Your Immunity During Pandemic


The immune system is also known as the body’s system to fight disease. This system will protect the body from the attack of organisms or germs that can cause disease.

Therefore, the immune system must be maintained so that we can avoid the possibility of contracting diseases. Especially during this pandemic, we must always maintain our health. Besides exercising and wearing mask, the food we consume also plays an important role in binding immunity.

Summarizing from Health Line and Medical News Today, here are some good foods to increase immune system:


Many people have been looking for a source of vitamin C when they have flu. This is because vitamin C can help to build the immune system. Vitamin C is also can increase the production of white blood cells, which are key to fighting infections.

Meanwhile, almost all citrus fruits are rich in vitamin C. Popular citrus fruits such as:

  • Pomelo
  • Tangerine
  • Lemon
  • Lime

Since the body cannot produce or store vitamin C, you need daily intake of vitamin C from food for sustainable health. The recommended daily amount for most adults is 75 mg for women and 90 mg for men.

If you choose a supplement, avoid taking more than 2,000 milligrams (mg) a day. In the meantime, vitamin C can indeed help you recover faster from the flu. However, there is no evidence that vitamin C is effective against Covid-19 either.

2Red paprika

Like oranges, papripa is a food ingredient that is also rich in vitamin C. When compared to the weight of the same material, red peppers even contain almost 3 times as much vitamin C than oranges.

Paprika is also a great source of beta carotene. Apart from being able to boost the immune system, vitamin C is also useful for keeping the skin healthy. Meanwhile, beta carotene can be converted into vitamin A, that can help maintain eye health.

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Broccoli is a vegetable that is loaded with vitamins and minerals, such as Vitamin A, Vitamin C and Vitamin E.

Broccoli also contains fiber and many other antioxidants, so it is very useful for supporting the immune system.

The key to maintaining broccoli’s nutritional content, is to process or cook it as simply as possible, like just steaming it. Broccoli is even better consumed immediately after going through the cleansing process.


Garlic can be found in almost every cuisine in the world. This food ingredient turns out to not only improve the taste of food, but also good for health.

Early civilization recognized its value in fighting infection. Garlic can also slow hardening of the arteries, and there is weak evidence that it helps lower blood pressure. Garlic contains alicin, a compound that has immune-boosting properties.


Ginger can help to reduce inflammation, such as sore throats and inflammatory diseases. Not only can increase immune system, ginger is also proven to overcome some health problems:

  • Overcoming nausea
  • Reduces chronic pain
  • Has cholesterol-lowering properties.


Spinach is a type of vegetable that is rich in vitamin C. Spinach also contains a lot of antioxidants and beta carotene, both of which can increase the body’s ability to fight infection by strengthening the immune system.

Similar to broccoli, the healthiest consumption of spinach is by cooking it as simply as possible so that it can maintain its nutritional content.


Yogurt is a dairy product that contains probiotics. This probiotic content then makes yogurt to help increase immune system. To be healthier, try to eat plain yogurt without sugar mixture.

If you want to get a taste, you’d be better off sweetening plain yogurt with the addition of healthy fruit or honey. Yogurt can also be a great source of vitamin D. So try to choose a yogurt brand that is fortified with this vitamin.

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Vitamin D is known to help regulate the immune system and increase the body’s natural defenses against disease. It is said that clinical trials of yogurt are even underway to study the possible good effects of Covid-19.


Vitamin E is a powerful antioxidant as a key to support the immune system. Meanwhile, It is a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly.

Therefore, in order to increase the immunity, you are also advised to eat nuts such as almonds. Almonds are packed with vitamin E and also contain healthy fats.

Adults only need about 15 mg of vitamin E per day. To achieve sufficient vitamin E, you can eat 46 whole peeled almonds.

9Sunflower seeds

Sunflower seeds are food ingredients that contain a variety of nutrients, including phosphorus, magnesium, and vitamin B-6 and vitamin E. Vitamin E is important here in regulating and maintaining the function of the immune system.

Sunflower seeds are also very high in selenium. Where, when consuming 1 ounce of sunflower seeds, you have met half of the daily selenium needs of the average adult.


Turmeric has empirically anti-inflammatory benefits for treating osteoarthritis and rheumatoid arthritis. The high concentration of curcumin in turmeric has been proved that can help to reduce exercise-induced muscle damage.

Not only that, curcumin can also be a booster for the immune system and antivirals.


Papaya is another fruit that contains vitamin C. Papaya also has a digestive enzyme called papain which has anti-inflammatory effects.

Not only that, papaya has a good amount of potassium, magnesium and folate, so it is beneficial for overall health.

12 Kiwi

Like papaya, kiwi is naturally full of important nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C here can increase white blood cells to fight infection. Meanwhile, other kiwi nutrients are useful for keeping the entire body functioning properly.



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