February 27, 2021


In an organism that protects against disease, the immune system consists of many biological structures and processes. In order to function properly, the immune system must detect and distinguish a broad range of agents, known as pathogens, from viruses into parasites.

You’re what you’re eating, experts say, and that includes foods that will help your body fight infectious diseases this winter. (Think about the colds, the flu, and the Covid-19.)

“What we eat is very important in terms of how our immune system responds to pathogens and how well it can defend itself against pathogens,” said Dr. Simin Meydani, senior scientist and leader of the nutritional immunology team at the Jean Mayer USDA Human Nutrition Research Center for Aging at Tufts University.

Micronutrients such as vitamin C, vitamin D, vitamin B complex, zinc, and selenium help to “pump” two basic parts of the body’s defenses. The innate immune system begins to act as the first line of defense, followed by an adaptive immune system that sends killer T cells, antibodies, and other soldiers into combat.


No supplement will cure or prevent disease. With the 2019 coronavirus COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19.

Currently, no research supports the use of any supplement to protect against COVID-19 specifically.

Below are foods that can help improve the immune system:

Red Bell Pepper

Think again when you think that citrus fruits have the highest vitamin C of any vegetable or fruit. Once per ounce, red bell peppers contain almost three times as much vitamin C (127 mg trusted Source) as Florida orange (45 mgTrusted Source). They are also a rich source of beta carotene.

In addition to boosting your immune system, vitamin C can help keep your skin healthy. Beta carotene, which your body converts to vitamin A, helps keep your eyes and skin healthy.

Citrus Fruits

After a catch of cold most people turns directly to vitamin C. It helps to build your immune system. The production of white blood cells that are key to combating infection is thought to increase with vitamin C. Vitamin C contains nearly all citrus fruits. It is easy to add a squeeze of this vitamin to any meal with a variety like this.

Popular citrus fruits:

  • grapefruits
  • orange
  • limes
  • lemon
  • tangerines

You need vitamin C daily for continuing health because it is not produced or stored in your body. For most adults, the recommended daily rate is:

  • 75 mg for women
  • 90 mg for men

Do not take more than 2000 milligrams (mg) a day if you choose to take supplements. Keep in mind that while vitamin C could help you recover faster from the cold, the new coronavirus SARS-CoV-2 still has no evidence to prove effective.


The vitamins and minerals are supercharged in the broccoli. Broccoli is one of the healthiest plates you can use with vitamins A, C, and E as well as fibre and many other antioxidants.

The key to maintaining its power is to cook it as little or better still, not at all. ResearchTrusted Source has demonstrated that steaming is the best way of preserving more nutrients.


In almost every kitchen in the world is garlic. Garlic. It adds a bit of zing to your food and is a must for your health.

Early civilizations acknowledged their value in infection-fighting. Garlic also may slow down artery hardening, and weak evidence of lower blood pressure is available.

The immune-supportive properties of garlic appear to originate from a heavy concentration of compounds that contain sulfur, like allicin.


After becoming sick, Ginger is another ingredient many turns to. Ginger can help lower inflammation, which can contribute to reducing sore throat and inflammatory diseases. Ginger can also be of assistance with nausea.

Ginger packs some heat as a gingerol, a relative of capsaicin, while it is used in many sweet desserts.

Ginger can also reduce the chronic Trusted Source pain and may even have trusted source cholesterol-reduction properties.


It’s also a lot of antioxidants and beta carotenes that can both enhance the infection-fighting capacity of our Immune Systems – not only because Spinach is rich in vitamin C.

Spinach, like broccoli, is healthier when it is cooked to keep its nutrients as low as possible. Light cooking facilitates the absorption of vitamin A and makes it possible to release other nutrients out of oxalic acid, a fungus.