To effectively shield the body against COVID-19 and other viruses for that matter, you need to actively boost and keep boosting your immune system.


Click HERE to read the first part of ‘How to boost your immunity 1

Greens: these include your spinach, ugu, kale, collard green, shoko. These greens are packed with antioxidants and they are rich in folate and calcium. Folate is so important especially for producing antibodies that protect your body from infections.

Onions and garlic: these are rich in organosulphur compounds that are so good for your immunity. They also contain quercetin, a compound that may have powerful infection fighting abilities.

Berries: these include strawberries, raspberries, blueberries, and black berries. They are high in phytochemicals, antioxidants and vitamins which help lower inflammation and fight infections.

Mushrooms: these increase immunoglobulin A, which is an immune balancing compound.

Seeds: these include seeds like flax seeds, walnuts, chia seeds, pumpkin seeds and almonds. These are rich in omega 3 fatty acids, fiber, vitamin E, zinc, calcium, and iron.

Beetroots: these are high in nitrates and contain betalains which can help reduce inflammation and high in fiber too.

Oranges and lemon: there are in the citrus family and they are high in vitamin C.

Ginger: these are rich in gingerol and they help to decrease inflammation.

Chili peppers: these contain a compound known as capsaicin, which has additional benefit of reducing inflammation

Tumeric: this is rich in curcumin, which is a disease fighting and antioxidant rich compound.

Vitamin D: this is also known as the sunshine vitamin and it is made naturally by your skin when exposed to direct sunlight. It is important to get a daily dose of vitamin D or supplement as it is important in fighting off infection from your body.


Proper nutrition is especially important keeping in mind food portions and sizes. Eating just one of these foods is not enough. Constantly having a healthy diet, is essential.