As cases of COVID-19 are rising once again, it’s essential to remember that immunity doesn't come entirely from vaccines or medications – it begins with what we consume, how we care for our bodies, and how we live. People read headlines and then start taking action towards their health, why not build immunity right from the start, so headlines wont panic you anymore. Food is not just fuel – it is rather the core foundation for resilience. A deep-thought-out diet can provide your immune system with the major tools that it requires to fight infections and recover promptly if illness strikes. Here is how you can mindfully nourish yourself to effectively build internal strength during these times of uncertainty. 

Top-6 Diet Tips 

Have Protein Rich Meals 

Start your day and build each meal with high-protein choices. Whether it is breakfast, lunch or dinner, including clean sources of protein like chicken, eggs, sardines, salmon and mackerel is essential. Proteins are not just those building blocks of muscles, but they also potentially support the production of immune cells and antibodies. 

What will happen if Protein intake is not sufficient? 

A protein-deficient diet can often leave your immune system weakened and comparatively less capable of mounting a strong defence. Protein is also beneficial for producing antibodies that are essential for fighting off infections. When protein levels are sufficient, the ability of the body to effectively defend against pathogens can be potentially impaired. 

Consume Vitamin-C rich Fruits 

Adopt a diet rich in seasonal Vitamin C fruits, such as papaya, oranges, lemons, and guavas. Vitamin C is one of the most powerful antioxidants specifically recognised to bolster the function of white blood cells and protect the body against all viral infections. Having seasonal fruits ensures that you are consuming fruits at their nutritional peak and that they are also affordable and environmentally friendly. 

Avoid Processed and Packaged Foods 

Packaged and processed foods, on the other hand, must be mandatorily avoided. These food items often contain a lot of additives, preservatives, excessive sugar and transfats, all of which can cause weakened immune systems and increase inflammation. Processed foods downregulate the body’s natural immunity by interfering with metabolic functions and gut health. It’s never really just about “what you eat”, it's also about “what to exclude” that matters a lot in potentially maintaining a strong immune system. 

What to consume if not processed and packaged foods?

Only having home-cooked meals is another layer of protection. This ensures better nutritional value as well as hygiene, along with a major opportunity to use fresh and super-healing ingredients. It also ensures limited exposure to any outside contaminants and lets one have complete control over the ingredients that nourish you. 

Add Kitchen Herbs to your meals. 

Herbs such as tulsi, black pepper and turmeric oregano, and thyme, are proven to be the best additions one can make to their meals. Apart from being flavour enhancers, they are also significant anti-inflammatory and anti-microbial agents. Adding these herbs to soups, meals and teas can subtly boost immune and respiratory health, both of which are immensely important during a time when viral infections are prevalent. 

Add Omega 3 and Vitamin D

Omega-3 fatty acids as well as Vitamin D are essential nutrients that play an eminent role in minimizing inflammation and supporting a well-functioning immune system. Omega-3s, found in foods such as chia seeds, pumpkin seeds, walnuts, salmon and sardines, are renowned for their anti-inflammatory properties.. These help in regulating immune function and minimizing the risk of chronic inflammation, which is mostly the root of various lifestyle diseases.  

Vitamin D, on the contrary, not just supports bone health but is also an eminent modulator of the immune system. It also enhances the pathogen-fighting effects of white blood cells and lowers the risk of respiratory infections. Since Vitamin D deficiency is associated with increased susceptibility to illness, further ensuring adequate intake – via sun exposure and/or supplementation – is crucial, specifically during times when such outbreaks are common.  

Get Sufficient Sunlight 

Sun exposure is nothing but an immunity booster of nature, majorly due to UVB rays that trigger Vitamin D synthesis in the skin. Vitamin D plays a very important role in modulating the immune response. For optimal benefits, emphasize getting around 15-30 minutes of sunlight between 10 am to 3 pm, completely depending on skin type and location. 

Supplements

If you are unable to get sufficient of these due to weather or lifestyle constraints, do consider supplementing with a Vitamin D, B-complex, Immune Support, Detox Binder  and also involve a single Brazil Nut daily – a major source of selenium, a micronutrient crucial for immune function (Note: if selenium levels are low in blood test, only then consume Brazil Nut). 

Pro-Tip 

A simple yet the most powerful ritual of gargling with warm water infused with salt and turmeric can go a very long way. This very practice can be beneficial in cleansing the throat area and for dissolving pathogens way before they enter the respiratory tract fully. 

By consciously aligning habits and diet with the natural defence mechanisms of the body, you are not protecting yourself, but setting the stage for long-term well-being. In these tough times, food must necessarily be your first medicine. And if you are looking for a more holistic approach towards healing and immunity, guided well by experts, consider exploring iThrive – a platform that particularly specializes in personalized nutrition, functional medicine protocols and lifestyle intervention to strengthen your body from inside out.