Post – COVID Immunity Boosting Plant-Based Foods

Eating cleaner and healthier has always been a given for better health and immunity.

A strong immune system is your body’s first line of defense against COVID-19.

Studies have shown that eating natural plant-based foods such as fruits, vegetables, seeds, and herbs may help in boosting immune function. These foods contain important nutrients such as beta-carotene, vitamins C and D, which are highly beneficial for you.

Here are a few foods that you can accommodate in your diet to reap the maximum benefits:


Top Recommendations: Basil, Moringa, Neem, Ginger, Turmeric


This aromatic tulsi leaf should be your go-to herb for boosting immunity during the COVID-19 pandemic. It is one of the most famous Ayurvedic herbs out there and rightly so. Basil is a powerful germicide that locates and destroys viruses and bacteria as soon as they enter your body. This is because it is filled with phytochemicals and antioxidants.

Simply chew basil leaves in the morning or boil in water to add them to your food or tea.


Also known as drumstick tree, it contains an abundance of Vitamin C, the chief nutrient that our body needs to build a strong and effective immune system. In fact, moringa contains 7 times more Vitamin C than a cup of orange.


Neem is an excellent antiviral herb that aids your body in fighting pathogen attacks. It has been famous since ancient times for its anti-fungal and antibacterial properties as well.
It also boosts immunity by cleansing your blood and flushing away toxins


Ginger has been added to tea as an age-old remedy for fighting flu and common cold.  It is good in preventing respiratory tract infections. Ginger contains gingerol, an antioxidant powerful enough to kill viruses and increase immunity.

Add ginger to your tea or consume it raw.


There’s a good reason why people add turmeric to their milk or food. It supplies your body with a phytochemical called curcumin, which strengthens the immune system and removes toxins from your body.

Seeds and Nuts

Top Recommendations: Almonds, flax seeds, pumpkin seeds, sunflower seeds


Fresh almonds are rich in vitamin E, which confers antioxidant properties and improves immunity.

Flax Seeds

Flax seeds are a newly emerging super food and are one of the oldest crops in the world. They’re rich in dietary fiber and omega-3 acids apart from a host of other health benefits.

Pumpkin Seeds

They are extremely beneficial as they contain vitamin K, which is not readily available in other foods. It contains other nutrients such as protein, potassium, and magnesium as well.

Sunflower Seeds

They possess antifungal and antibacterial properties due to the presence of compounds such as phenols, tannins, and saponins. They are also high in vitamin E, magnesium, antioxidants, and good fat.


Top Recommendations: Apples, Oranges, Papaya, Lime/Lemon


Apples contain quercetin, which has immense health benefits. It helps to reduce inflammation and regulate the immune system.

Make sure you eat the apple along with its peel since it is the peel that houses all the quercetin. Since you will be eating the peel, we highly recommend consuming organic apples because they are free of toxic fertilizers.


Oranges are full of vitamin C, which can help prevent cell damage and reduce the chances of contracting a cold. It also lowers the level of blood pressure and cortisol, the primary stress hormone in your body.

They should be among the first things on your plate in a bid to strengthen your body against COVID-19.


Papayas are another rich source of vitamin C. They are loaded with antioxidant properties. They also improve cardiovascular health since they have lycopene, fiber, and potassium.

Gourd Family

The gourd family—ash, bottle, ridge, bitter, etc.—are extremely potent sources to build immunity. Laden with antioxidants, a large variety of vitamins, fiber, and minerals, they can be consumed in many forms, including early morning smoothies. Not to most people’s tastes, including delicious recipes in your daily life would be highly beneficial for digestion, weight, and immunity.


Broccoli is a nutrient-packed powerhouse that should serve as the primary line of defense for your immune system against COVID-19. It contains an array of B vitamins (B1, B2, B3, and B6) in addition to other immunity-boosting vitamins such as A, C, and K. To top it, it is also a great source for folate and fiber.

Potassium, magnesium, zinc, iron, and beta-carotene are also found in this veggie.

In fact, it supplies our body with another healthy compound called glutathione, the master antioxidant in the body.

Eat it raw, steamed, sautéed, or add it to salads and soups.

Green Beans

Raw green beans are high in fiber and a good way to build up your immunity. They are a great source to acquire folic acid and vitamins A, B6, C, and K. When it comes to minerals, they are abundant in calcium, iron, potassium, and copper.

Other benefits include a reduced risk of heart diseases and managing diabetes.


Fenugreek leaves are a rich source of vitamins A and D, iron, fiber, magnesium, potassium, and manganese. They act as natural antioxidants that strengthen your immune system and reduce the risk of heart diseases. They also help control your blood pressure and cholesterol levels.

Don’t forget to consume fenugreek seeds in addition to their leaves.


This nutritious vegetable is widely regarded as one of the best superfoods out there.  Spinach provides you with plenty of fiber, magnesium, iron, folate, vitamins A and C.

It is also packed with a number of antioxidants and beta carotene which boost your immune system. The presence of all these nutrients helps your body to perform functions such as cell division and cell repair.

To preserve all the nutrients, eat it raw or lightly cooked.


Lemons are yet another excellent source of the antioxidant vitamin C. It also has great antibacterial and antiviral qualities. Lemons mixed in hot water and honey can be a great way to support and strengthen your immune functions.


Top Recommendations: Broccoli, Spinach, Fenugreek, Green Beans, Gourd family


The priority, in this blog, is to supply the reader with clear and unambiguous information. However, neither The New Me nor Gagan Dhawan makes promises, or guarantees regarding the completeness of the information found here. The content is not a replacement for advice of a licensed professional. The opinions expressed in this blog are solely that of the writer’s.

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