Immunity and Covid nutrition have been a hot topic ever since the pandemic hit. We’ve all been looking for ways to enhance our immune response now more than ever. However, we must realize investing in immunity is a long process. In other words, immunity cannot be built overnight. Also, there are multiple factors that promote a healthy immune system such as healthy food, eating practices, vaccinations, active lifestyle, adequate sleep, etc. When we look out for healthy food, there are few foods that have a great potential to fight off infection and boost our immune system. Read up about these 5 foods to boost immunity.

covid nutrition, foods to boost immunity

Your lifestyle determines how effective your immune system is.



Coconut as a superfood has been an important part of cuisines across the world for years. Its oil possesses antiviral, antifungal and antibacterial properties due to the presence of lauric and capric acid. These acids when applied or ingested get converted to monolaurin and monocaprin respectively by the digestive system. Both of these help to boost the immune system and make us stronger.

The coconut tree is also called the “tree of life” because all the parts of the tree are crucial for sustainable human life. This has been one of the oldest foods to boost immunity, and including it in our daily diet will surely improve our health.

Curry Leaves

curry leaves

Indian curries are incomplete without the aroma and flavor of curry leaves. Beside their distinct flavor, curry leaves are packed with calcium, iron, folate, vitamin A and many other antioxidants. These play a vital role in improving eye health, heart health, hair growth and preventing infections. It is very important to put them in the Covid nutrition list of foods to boost immunity. Here’s an easy way to include it in your diet:

Curry Leaves Chutney

curry leaves chutney, foods to boost immunity


  • Freshly grated coconut – 1.5 cups
  • Curry leaves – ½ cup
  • Green chili – 2
  • Onion – 1 medium size
  • Pink salt – 1/3 tsp

For tempering 

  • Mustard/ coconut oil – 1 tsp
  • Curry leaves – ½ tsp
  • Kashmiri red chilies – 2
  • Fresh curry leaves – 1 sprig
  • Onion – 1 small


  • Add all the ingredients to the grinder and add ½ cup of water.
  • Blend all the ingredients well. Add water to adjust the consistency.
  • Now, temper all the ingredients above and add it to the chutney.


flaxseed, foods to boost immunity

Flaxseeds are great for immunity because it is one of the richest sources of omega-3 fatty acids. They also contain lignans which have great antioxidant value. Due to its anti-inflammatory properties, it helps in many inflammatory diseases such as asthma, rheumatoid arthritis, etc. This is another one of those foods to boost immunity that one must eat regularly to feel the goodness of health.

Flaxseed Chutney

flaxseed chutney


  • Flaxseeds – ½ cup
  • Garlic cloves – 8-10 (finely chopped)
  • Kashmiri red chilies – 2
  • Sesame seeds – 1 tbsp
  • Mustard oil – 2 tsp


  • Heat oil in a pan, sauté chilies and garlic.
  • Now add sesame seeds and roast.
  • Add flaxseeds and roast nicely and add the seasoning.
  • Turn off the flame, cool down the mixture and grind.
  • This would be in a coarsely ground consistency.

 Neem Leaves

neem leaves, foods to boost immunity

Neem leaves have been known for their antiviral, antifungal, antibacterial, anti-inflammatory, anti-diabetic and anti-cancer properties, for a long period of time. It is one of the most popular ancient medicinal herbs and thus a must-have in terms of Covid nutrition. There are many traditional ways of consuming neem, such as neem tea, neem chutney, neem jhol, etc.

Caution: Consumption of neem leaves during pregnancy is not advisable.

Neem Chutney

neem chutney


  • Neem leaves – 1.5 handful
  • Curry leaves – 1 handful
  • Grated coconut – 2 cups
  • Tamarind water – 2 tbsp
  • Lemon juice – 2 tsp
  • Hing – ½ tsp
  • Jaggery – 2 tbsp/ as per taste
  • Green chili – 2/ as per taste
  • Black salt as per taste


  • First, add all the ingredients in a bowl except tamarind water and lemon juice.
  • Now blend these ingredients together coarsely.
  • Finally, Add the rest of the ingredients and blend again.
  • If required, add water to make it to the right consistency.


amla, healthy food

Amla has been used traditionally for various medicinal purposes. Moreover, many studies prove its properties to reduce blood sugar levels, inflammation, and cholesterol levels. In addition, amla is one of the richest sources of Vitamin C and is high in antioxidant value which helps in scavenging free radicals in the body. As a result, this is not just one of the foods to boost immunity but “an anti-aging food” too.

Amla Chutney

amla chutney, immunity booster


  • Amla – 5 pc
  • Onions – 2 small
  • Green chilies – 3-4 (as per your taste)
  • Roasted chana – 4 tsp
  • Grated coconut – 1 cup
  • Salt as per taste
  • Water – ½ – ¾ cup

For tempering

  • Coconut oil – 1 tsp
  • Mustard seeds – ½ tsp
  • Red chilies -2
  • Curry leaves – 4-5


  • First, blend all the above ingredients. Add water to adjust the consistency if required.
  • Then, heat the oil in a pan.
  • Add mustard seeds and let them crackle.
  • Now add red chilies and curry leaves.
  • Finally, sauté for a minute and put the tempered ingredients onto the blended mixture.


These 5 foods to boost immunity will only work if you look after several other aspects as well. These include things like sleeping well, eating healthy, and reducing stress. Remember that in the daily hustle, your health should never take the back seat.

FAQs On Foods To Boost Immunity

How Can I Boost My Immune System Fast?

There’s no quick way to boost your immune system. It takes a fair bit of time. Some things you can do for a healthy immune system are eating healthy, sleeping enough, getting some exercise, hydrate and reduce stress.

What Foods Boost Immunity To Coronavirus?

Some of the foods to boost immunity are neem, amla, coconut, avocado, flaxseed, curry leaves, and plenty of fruit.

What Are 3 Foods That Boost Your Immune System?

Neem leaves, flaxseed and coconut are three ingredients that you can use in your daily cooking that can greatly improve your immune system.