Foods to Improve Immunity Power and Respiratory System

Foods to Improve Immunity Power and Respiratory System

In the flu days especially in the case of coronavirus or pneumonia, everyone is so much fearful about flu and all diseases, what we can do?

Here are a few things which we can do one thing we should take care of ourself and our loved ones

Especially our elder and grandparents another thing we should improve our immunity because as age increases the immunity of a person decreases so this time very high measures to take to increase immunity. If our immunity is strong then rarely any disease or flu can touch us. So in this post, we will see, how we can improve our immunity. Which food we should eat and which food we should take.

In the coronavirus case and other flu as well research show’s that we should avoid taking cold food,

Especially frozen foods like frozen pizza etc.

In the case of coronavirus this virus attack on the respiratory system and immune system, So we should strengthen our immune system, Eating certain food can help the strong immune system.

If you want to a strong immune system then the first thing you should buy some important groceries but keep in mind while going to purchase these groceries take proper precautions.

Plan the food in your diet which boosts the immune system.

Citrus Fruits

Citrus Fruits

The genes is native to East Asia, Southeast Asia, South Asia, and Australia.

Citrus fruit is very important to boost the immune system as citrus fruits contain vitamin c. vitamin c help to strengthen your immune system. Vitamin C also helps to increase white blood cells, who fight with any type of infection.

Try these citrus fruits





Key lime









This antioxidant vitamin fights with bacteria until they are dead. Vitamin C may play an important role in connective tissue in our bones. The stronger these tissues are, the more they can resist attack from microbes. Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune systems. 



Mushrooms are fungi. Mushroom is low in calories, antioxidant, rich in fiber and protein.

It also contains vitamin B, selenium, potassium, and copper as well.

Mushroom is Good for diabetes, heart health, weight loss, increase immunity and prevent cells from damage.

Mushrooms are high in polysaccharides, which boost the immune system. Eat white and clean mushrooms.

Red Bell Peppers

Red Bell Peppers

Generally, people think that orange or any sour fruit has more vitamin C than a bell pepper.

But you can be wrong here, bell pepper is high in vitamin C than an orange, so don’t underestimate bell pepper.

Red Bell Pepper is the mature version of green bell pepper, and orange and yellow versions fall in between.

Red bell peppers contain nine times more beta carotene than green bell peppers and twice the amount of vitamin C, but a serving of green peppers still provides over 200 percent of your suggested daily intake of Vitamin C.

In fact, all bell peppers contain high amounts of vitamin C and are among the best sources of the important vitamin.

Red pepper(Fresh) > Green pepper(Fresh) > Gold Kiwi > Green Kiwi > Oranges >= Lemons

The above calculation tells that red bell pepper has a high percentage of vitamin C after that green pepper, followed by gold kiwi, green kiwi, orange then lemons.

Include any pepper in your food to strong immunity.



Broccoli could be said to be one of the ultimate geniuses of the natural world!

Broccoli contains 12 Vitamins, 11 Minerals, all the Essential Amino Acids and the Phytochemicals known as Flavonoids, Quercetin, and Lutein.

Many people don’t like to eat broccoli but it has plenty of benefits.

There is plenty of vitamin C in broccoli. Vitamin C works to strengthen the immune system in the body and fight infections. There are also some elements that carry out the toxins from the body and provide immunity from the cold.

To keep nutrients in broccoli, cook broccoli as little as you can eat.



The benefits of garlic to health have been proclaimed for centuries; however, only recently have Allium sativum and it has antibacterial property with is good to boost immunity power.

Eating at-least 4 to 5 garlic cloves daily will boost your immunity.

Please take care of the season while eating garlic cloves. If the season is hot then avoid eating too much garlic clove.



Ginger is also a very important part of our kitchen as it also helps to decrease inflammation which in turn reduces a sore throat and other inflammation problems.

According to the research, Ginger has the quality to lower cholesterol levels and quality to improve immunity power.



Spinach is a very good source of Vitamin C as well as it has a lot of Vitamin K.

Vitamin K in spinach gives strength to bone, it also contains chlorophyll and carotenoids beta carotene, which increase immune system and eyesight as well.



Mostly people likes to eat yogurt, because some people do not drink milk directly.

In that case, yogurt or curd is very good option to eat. Yogurt/curd have properties to boost immune system to help fight diseases. Yogurt is a great source of vitamin d and calcium as well.

Vitamin D helps to boost the immune system, try to take yogurt without sugar.

Excess use of sugar with yogurt can lose the neutralist properties of yogurt/ curd. If you like sugar in curd then try to use honey instead of sugar with curd.



Almond is a very good source of vitamin E. Almond also contains manganese, magnesium, and fiber.

Vitamin E is important to boost immunity power.


turmeric face mask

Turmeric is very important part of the kitchen, as we use turmeric in our daily food.

Turmeric has many hidden benefits, it has anti-inflammatory properties used to treat arthritis.

Daily use of turmeric boost immunity of body. Turmeric can also heal any injury when taken with milk. It can also cure muscle damage.

You should take turmeric water daily in the morning after brush.

Here you can see how to make turmeric water to boost your immunity.

See How to make Turmeric Ginger Cumin Water/ Haldi Adrak Jeera Pani to boost immunity power.

Green Tea

Green Tea

Green tea has antioxidant properties. Which helps to increase immunity of the body.

It also contains amino acid which helps in fighting with germs.

Green tea should not be taken with sugar, you can add little amount of honey.



Papaya is a great source of Vitamin C, it also contains Vitamin A, B, C, and K.

Papaya is very good immunity booster. It is also good for digestion, hair, and skin.

1 cup of papaya gives sufficient amount of required vitamins.



Kiwi has a ton of important nutrients, which contain vitamin K, vitamin C, potassium and folate.

Vitamin C is important to increase white blood cells, which is good to fight any type of infection and also increases the immunity power of the body.



Watermelon is full of water, but it has super quality to boost immunity power.

Watermelon is full of vitamins, minerals. Watermelon is a fat-free and a good source of Vitamin A, B6, C, and thiamin. Research shows that a cup of watermelon contains about 9 milligrams of lycopene. Watermelon has 40 percent more lycopene than the raw tomato.

Lycopene gives watermelon to red color and also has health-building benefits, help to reduce respiratory inflammation, which can fight with infection.



Cinnamon is full of antibacterial, antifungal, antiviral properties. Which helps to increase immunity power. You can add cinnamon powder to your tea and enjoy the benefits of cinnamon.



Egg is important source of protein which help to function immune system properly.

Try to eat boiled egg daily in the morning or you can also make egg bhurji or mashed egg or egg curry.

Click on the links and try following recipes of egg in your kitchen,

How to boil egg .

How to make egg bhurji/ mashed egg.

How to make egg curry.

Peanut Butter

Peanut Butter

Peanut butter is full of protein, fiber and potassium. Peanut butter contains Vitamin E as well, which is good to boost immunity.

Brussels Sprout/ Cabbage

Brussels Sprout

Some people like to eat brussels sprout/ cabbage others don’t. But brussels sprout/ cabbage has tons of benefits. It is rich in vitamin A, vitamin C, which help to increase the immunity power along with this, it also helps to fight with cancer. So include this vegetable in your diet or eat as a salad.

Cantaloupe/ Melon


Cantaloupe is rich in Vitamin A, Vitamin C. Vitamin A is good for skin and eyesight and Vitamin C helps to boost immunity and it also decrease recovery time.

Squash/ Pumpkin


Squash or pumpkin is packed with vitamins and antioxidants that are good for improving immunity and also helps to reduce inflammation. For cold and flu this is very important fruit to fight with common cold and flu.

You can try to make vegetable of pumpkin.

You can try following recipe of pumpkin

Dry pumpkin recipe

Pumpkin poori/ bread

There are variety of fruits which can help to increase your immunity and helps in fighting with any illness.

Because if your immunity is strong, then it is not tough to fight with any type of flu or illness like coronavirus these days.

Eating good and quality food is important but it is also important how much quantity you are taking, So take significant amount of vitamin and protein is important.

Eating is one part but other things are also very important like proper cleaning of body , hand and use good sanitizer. In any virus or flu, it is very important to care not to catch any virus from environment.

The people who are elder or have less immunity power are less prone to get any flu, cold, cough and virus-like coronavirus.

There are some more steps to take to fight with virus and germs

1. Exercise regularly

2. Maintain healthy life

3. Avoid alcohol

4. Avoid and stop smoking

5. Take proper sleep

6. Do not take stress

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