These are unprecedented times. COVID-19 has officially been declared a pandemic by the World Health Organization.

However, the best weapon against coronavirus is bolstering up your immune system.

Most importantly, follow national guidance for preventing COVID-19: avoid spreading the virus and cut your chances of catching it by regularly washing your hands, avoiding touching your face and social distancing.

Secondly protecting yourself from the COVID-19 virus on the outside, you can also build up your defences from the inside by strengthening your immune system.

Moreover, certain foods may be helpful for boosting the immune system and preventing colds and the flu.

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Diet Holds the Key

Here’s a look at five types of nutrients that your immune system needs to perform and which foods to find them.

1. Vitamin C

That is to say, an essential nutrient, vitamin C acts as an antioxidant. However, antioxidants help fight free radicals, a type of unstable molecule known to damage the immune system.

However, there’s some evidence that vitamin C may be particularly helpful in boosting the immune systems of people under major stress. To increase your vitamin C intake, add these foods to your daily diet:

  • citrus fruits and juices (such as orange and grapefruit)
  • kiwi fruit
  • red and green peppers
  • broccoli
  • strawberries

2. Vitamin E

Further like vitamin C, vitamin E is a powerful antioxidant. Research suggests maintaining ample levels of vitamin E is crucial for maintaining a healthy immune system, especially among older people. To get your fill of vitamin E, look to these foods:

  • almonds
  • sunflower seeds
  • hazelnuts
  • peanut butter

3. Zinc

Moreover, zinc is an essential mineral involved in the production of certain immune cells. The National Institutes of Health (NIH) caution that even mildly low levels of zinc may impair your immune function. Here are some top food sources of zinc:

  • baked beans
  • cashews
  • raisin bran
  • chickpeas

4. Probiotics

In addition, yogurt can be found on pretty much any list of immune boosting foods and that’s because it contains “live and active cultures,” that can stimulate the immune system to help fight diseases.

Also dark chocolate is rich in probiotic which means it’s good for the digestive system.

5. Ginger

Likewise, ginger is a magical ingredient, especially if you’re already feeling under the weather.

The antioxidant is believed to fight off cold and flu symptoms, combat nausea, and is full of iron, zinc, calcium and magnesium.

In conclusion to keep your immune system healthy, it’s important to get sufficient sleep, exercise regularly, and manage your stress.

Although supplements containing high doses of antioxidants and other nutrients found in whole foods are often touted as natural immune-boosters, some research indicates that taking dietary supplements may have limited benefits for the immune system.