As India surpasses Spain and ranks 5th on the list of the countries worst hit by COVID19, the coronavirus pandemic shows no signs of an end. Without an antidote or cure for the virus, it is thus important to boost our immunity in every possible way to reduce the severity of the infection in case hit by the virus. Here are a few tips that will help boost and keep your immune systems on the high;

1. Diet is what it takes:

Zinc, Vitamin B complex, and Vitamin C are the buzz words during the pandemic.

Therefore include more Fish, dairy products, eggs, and chicken all high in zinc and protein in your diet. Other sources of zinc are legumes, beans, nuts, wholegrains, peas, spinach, and tofu.

For Vitamin C, seasonal fruits and vegetables such as mangoes, papaya, peppers, tomatoes etc. should be focussed on. 

Vitamin B can be found in nuts, legumes, seeds and primarily wholegrains too.

Also, include foods with the essential nutrients and minerals in your daily diet. For a good source of Vitamin D, you can have fish, mushrooms, milk, orange juice, egg yolks. 

Use flaxseed, walnuts, and chia seeds in your daily intake of smoothies/deserts as they are rich in Omega-3 fatty acids. Include fruits with different colours like papaya, citrus fruits, blueberries, cranberries, grapes, apples and vegetables like sweet potatoes, broccoli, carrots, spinach, onions, beets, and mushrooms for a good boost of antioxidants. Having good probiotic food such as curd, yoghurt will keep the gut healthy and thereby make the absorption of these nutrients easier  for your body, thereby boosting your immune system. 

2. The doctor suggested supplements:

Zinc, elderberry, Vitamin B+, and vitamins C and D are some supplements that have been researched for their immune-enhancing potential against flus including COVID family viruses. You may want to consult your doctor about the dosage for the same.

3. Ayurveda related tricks:

Having chyawanprash, drinking warming decoction/kadha like herbal tea made from Tulsi (Basil), Dalchini (Cinnamon), Badi Elaichi (Black Cardamom),  Kalimirch (Black pepper), Shunthi (Dry Ginger) and Munakka (Raisin) - once or twice a day, including spices like Haldi (Turmeric), Jeera (Cumin), Dhaniya (Coriander) and Lahsun (Garlic) in cooking provides you with the good amount of herbs and nutrients that are necessary for physical well-being. Most of these spices are traditionally known to be warming herbs and thereby fight any cold and flu viruses.

4. Other tips:

Though the above-mentioned supplements and foods offer benefits for immune health, make sure that in the pandemic times you do not depend on them wholly as they cannot be used as a replacement for a healthy lifestyle. 

Thus, maintaining a balanced diet, drinking enough water throughout the day, having warm water/kadha twice a day, maintaining regularity in exercise/yoga/physical activity, getting enough sleep and avoiding any addictive substance use like smoking, drinking, are a few ways to help not just reduce the chances of infection and disease by keeping your immune system healthy, but also keep your mind calm and happy. Also,the best tool to fight COVID is social distancing and wearing masks.