Give your immune system a boost with healthy food

July 22, 2020

This article tries to bring a generic awareness in improving ones immune system with healthy lifestyle.

As corona-virus (COVID-19) has impacted communities around the world, many people have wondered whether there are steps they can take to stay healthy.

Everyday preventive measures —such as hand washing, maintaining social distance, wearing mask and good hygiene— can go a long way in reducing your risk for viruses, bacteria, and other pathogens, but other factors like your daily routine, healthy food (diet) and sound sleep do play a role in your ability to ward off colds and flu and build a healthy immune system.

Lets take a look on how your daily routine, healthy food (diet) and sound sleep has an impacts on our body....

Early to Rise

Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before. However, no one knows whether these changes help prevent infections.

The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better. (This is similar to what happens when you have a fever). Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness.

Maintaining a healthy weight can also benefit the immune system. Obesity has been linked to increased risk for influenza and other infections such as pneumonia.


Though it doesn’t just boil down to just food or diet, but also on the nutrient contents found in your daily diet have an impact on how weak or strong your immunity is. Eating fruits & vegetables every day with produce key components involved in building a healthy immune system.

Vitamin A helps keep tissues in the mouth, intestines, and respiratory tract healthy and is found in sweet potatoes, spinach and carrots. Remember that eating the actual fruit or veggie is better than popping single-vitamin supplements since it’s likely that all the components in the food interact to offer protection.

Vitamin C in foods like oranges, ginger and citrus, helps the immune system, cells function, including phagocytes (the kind that engulfs potentially harmful particles).

Eating a low-fat, plant-based diet may help give the immune system a boost. The immune system relies on white blood cells that produce antibodies to combat bacteria, viruses, and other invaders. Vegetarians have been shown to have more effective white blood cells when compared to non-vegetarians, due to a high intake of vitamins and low intake of fat. Studies have shown that limiting dietary fat helps strengthen immune defenses. Research also shows that oil may impair white blood cell function and that high-fat diets may alter the gut macrobiotic that aid in immunity.

Plant-based diets are effective for weight loss, because they are rich in fibre, which helps fill you up, without adding extra calories. Fibre can also lower BMI, which is linked to improved immunity. A plant-based diet has also been shown to reduce inflammatory biomarkers.

Sound Sleep

Our body needs sleep to rest and recharge. Without a sufficient amount of sleep, we increase our risk for developing serious health problems like— heart disease, Alzheimer’s disease, obesity, etc. Inadequate sleep has also been linked to suppressed immune function. One study found that those who sleep fewer than five hours per night are more likely to have recently suffered a recent fever, cold and respiratory issues compared with those who sleep more.

Need help falling asleep? Try adding healthful fruits, vegetables, grains, and beans to your diet. One study found that diets rich in fibre and low in saturated fat can lead to deeper, more restorative sleep.


It’s not that simple, of course. But being conscious about what we eat, its source, quality and how we eat, setting out a time-table for physical activity and giving the body its required rest, would definitely help in improving the immune system and help fight the viruses and bacteria.

We at — — procure the vegetables and fruits directly from the farmers at the time of harvest with strict quality measures. We involve with farmers from sowing to harvest and hence we make sure the commodities are free from pesticides, insecticides, chemicals, and other impurities from vegetables and fruit to make it completely safe for consumption.


Before consuming these immunity boosting food items, make sure that you wash them properly, especially during monsoon to avoid diseases.

Rohankumar Kulkarni
Rohankumar Kulkarni

Founder & CEO

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