Eating fresh and healthy is one of the best ways to boost and strengthens one's immunity. A strong immune system will help most of us fight symptoms of COVID-19 and help us control the worsening of symptoms. This article has a list of foods that one should consume during the home quarantine period to become stronger and healthier.

Before we look at the list, it is important for us to remember that the pH for coronavirus varies from 5.5 to 8.5. While we load up on immunity-boosting foods, we need to take more of alkaline foods that are above the above pH level of the Coronavirus. 

Some of which are: 

  • Lemon - 9.9pH  
  • Lime - 8.2pH  
  • Avocado - 15.6pH  
  • Garlic - 13.2pH  
  • Mango - 8.7pH  
  • Tangerine - 8.5pH  
  • Pineapple - 12.7pH  
  • Dandelion - 22.7pH  
  • Orange - 9.2pH

9 Foods to Boost Your Immunity

1. Fruits – such as amla, orange, lemons, papaya, kiwi. These are rich in vitamin C and help in improving your immunity. Daily have 100g to 150g of any of these fruits as a snack.

2. Vegetables – such as bell peppers and broccoli. Where bell peppers contain twice as much vitamin C like citrus fruits and they are also a rich source of beta carotene. Broccoli is rich in vitamins A, C, and E, as well as many other antioxidants and fiber. Consume both as a soup during dinner. It will enhance your immunity.

3. Spices – such as garlic and ginger contains sulfur compounds such as allicin that helps in boosting immunity. Ginger has anti-inflammatory properties that will help in improving immunity. Hot beverages like herbal teas, rasam with garlic and black pepper (South Indian recipe), etc will be very helpful. 

4. Nuts and seeds - such as almonds and walnuts are rich in vitamin E, have antioxidant properties and help in improving immunity. Eat 5 almonds or 3 walnuts daily. A teaspoon of sunflower seeds can be added in the daily diet too.

5. Fish and lean meats – Fish is a rich source of omega 3 fatty acids and chicken is rich in iron and vitamin B6. Make sure to cook non-veg thoroughly at home only. In a day, 100 g of non-veg food can be consumed. Limit to weekly only once. Completely avoid eating non-veg food from outside.

6. Eat enough prebiotics and probiotic-rich fermented foods - Probiotics like curd and yogurt enhance gut health and thereby immunity. Include curd and buttermilk in your daily diet.

7. Water - Drink plenty of water, if possible warm water with fennel, cumin or coriander seeds. Water helps our body to produce lymph which carries white blood cells and other immune system cells. Hydrate yourself with healthy liquids like lemon water, ginger water, tulsi water, and mint water.

8. Turmeric - Turmeric is a key ingredient in most Indian kitchens. This magical spice is also used as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research shows that its regular consumption can help decrease exercise-induced muscle damage.

9. Green Tea - Green tea has antioxidant properties and boosts immunity. Swap regular tea with green tea in your daily routine.

A quick list of dos and don'ts for improving immunity:

  • Ideally, pressure cook most foods. Consume homemade and easy to digest foods.
  • Regular exercise, yoga, or pranayama help in improving immunity by better oxygenating the tissues.
  • Incorporate 30 minutes of daily workout at home. During this lockdown, you can opt for skipping, jumping and doing aerobics at home.
  • Stay stress-free. Research shows that people who are under severe stress have low white blood cell count and they have low immunity. Mediation is an effective tool to calm your mind, alter brain waves and thereby reduce stress.
  • Avoid raw foods, juices or ice creams, and avoid deep-fried foods.
  • Avoid mucus forming foods like guava, banana, cold milk, ice cream, cold drinks, cakes, cold and frozen foods.

Besides the above, it is important to continue to follow face and hand hygiene practices. Wash your hands regularly with soap and water for at least 20 seconds and regularly disinfect surfaces at home.

Let's all stay safe, stay home, stay strong!