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How To Increase Immunity Power Against Covid-19 In India? second wave of Covid has been rather harsher than the first one. Millions of individuals are in critical condition, and more lockdowns have just been implemented. Each day, many individuals succumb to their injuries and pass away. So, what can we do to know more information about How to increase immunity power against covid- 19 in India? There are many ways to increase immunity; it can be done by a proper routine set up, good foods, a better sleep routine, and exercise. 

Our immune systems work hard to protect us from becoming sick from diseases brought on by harmful bacteria, toxins, and viruses. As a result of their efforts, we have a decreased risk of falling ill from these illnesses. These defenses are also effective enough to keep these dangers at bay. 

Our immune systems are also engaged in removing damaged or infectious cells from our bodies and regulating how our bodies react to activities that are not harmful in the broad scheme of things. This process is known as “detoxification” (whether food or our bodies). Hence, we will read about different ways how to increase immunity power against Covid-19 in India in this blog.

How To Increase Immunity Power with Food: Immune Booster Foods

The following list contains Immune System Booster Foods In India:

  • Steel-cut oats
  • Brown rice
  • Quinoa
  • Wholegrain sourdough
  • Large tub plain or natural Greek yogurt.
  • Milk
  • Parmesan cheese
  • Feta cheese
  • Hard cheese – like tasty cheddar
  • Salmon fillets
  • Eggs
  • Lean grass-fed beef fillet
  • Lean grass-fed lamb
Pantry Items:
  • Bottle of extra virgin olive oil
  • Chicken/beef bone broth
  • Wholegrain crackers
  • Can chickpeas
  • Lentils
  • Black beans
  • Corn kernels
  • Can good quality tuna in olive oil
  • Cinnamon
  • Turmeric
  • Ginger
  • Cardamom
  • Manuka honey
  • Dark chocolate
  • Green tea bags
  • Flaxseeds or linseeds (buying whole and grinding them as you go is best; otherwise, buy ground flaxseeds and keep them in the fridge)
  • Brazil nuts
  • Mixed raw nuts
  • Seeds – like pepitas, sunflower seeds, chia seeds, sesame seeds
  • Almond spread or natural peanut butter
  • Carrot
  • Leek
  • Onion
  • Zucchini
  • Pumpkin
  • Baby Spinach
  • Red Capsicum
  • Green Peas
  • Sweet Potatoes
  • Mushrooms
  • Cauliflower
  • Brussel Sprouts
  • Bunch Of Kale
  • Punnet Of Cherry Tomatoes
  • Lemons
  • Limes
  • Avocado
  • Ginger
  • Garlic
  • Chilli
  • Asian Vegetables – such as bok choy, choy sum
  • Orange
  • Pear
  • Frozen Cherries
  • Kiwi Fruit
  • Mandarin
  • Apple
  • Strawberries
  • Papaya
  • Blueberries
  • Fresh Dates
  • Unsweetened Dried Fruits (Apricot, Apple, Pear)

How To Boost Immune System When Sick/ How to Increase Immunity Home Remedies.

Following is the list you can check on how to boost immune system naturally:

1. How To Increase Immunity Power while Drinking More Water:

How to Increase immunity power

One of the most well-known and specific ways to improve one’s immune system and general health is to drink large amounts of water. If your urine is at least a light yellow, this is the most excellent sign that you are receiving enough water in your diet. On the other hand, darker yellow urine may indicate that you are dehydrated. 

  • Keep up a healthy level of hydration. 
  • The blood in your body will also be oxygenated. 
  • Dangerous toxins will flush out of your system. 
  • Your body’s muscles and essential organs will also function to the best of their abilities. 

2. How To Increase Immunity Power with Vitamin C Supplement:

A vitamin C supplement is strongly suggested for everyone looking to improve their health. Because the human body cannot produce vitamin C. Hence, including it in one’s diet is necessary to consume sufficient amounts of this essential nutrient. 

  • It is necessary to take vitamin C in supplement form ensures the growth and repair of tissues and the health of the heart, bones, teeth, and also cartilage. 
  • This is also important for overall body health. 
  • Vitamin C may also be obtained in supplement form. Thorne Vitamin C with Flavonoids, Nature’s Bounty Vitamin C with Rose Hips, Amazon Elements Vitamin C, NOW Chewable C 500, Care/of Vitamin C.
  • Its natural occurrence is in various fruits & vegetables, including oranges, broccoli, and strawberries.
  • It has also shown some promise as a potential weapon in the fight against illnesses that are difficult to eradicate. 
How much vitamin C should you take?

The recommended dietary allowance (RDA) also includes vitamin C. You can get from the food you eat and any supplements you take.

Vitamin C: Recommended Dietary Allowance (RDA)
0-6 months 40 mg/day   : Adequate Intake (AI)
7-12 months 50 mg/day    :   Adequate Intake (AI)
1-3 years 15 mg/day
4-8 years 25 mg/day
9-13 years 45 mg/day
14 to 18 years 65 mg/day
19 years and up 75 mg/day
Pregnant 18 years and under: 80 mg/day
19 years and over: 85 mg/day
Breastfeeding 18 years and under: 115 mg/day
19 years and over: 120 mg/day
14 to 18 years 75 mg/day
19 years and up 90 mg/day

Smokers need 35 mg per day more vitamin C than nonsmokers. The tolerable upper intake levels of a supplement food consider the highest amount that anyone can take safely. Consequently, it is also used in greater quantities to address deficits in vitamin C. However, you should still avoid taking the medication by your physician’s advice.

3. How To Increase Immunity Power with Incorporate Zinc:

  • This mineral fulfils a function that is comparable to that of vitamin C throughout the process of cellular repair and development. 
  • It also helps to improves the functioning of the immune system.
  • Increasing the amount of zinc in your vegan diet, whether by eating more meat, seeds, nuts, or whole grains, may aid your body in better fending against infections.
  • Zinc may also be found in various foods, including meat, pumpkin seeds, chickpeas, lentils, hemp seeds, chicken, oysters, cashew, yogurt, mushroom, spinach, ricotta cheese, avocado, and almonds. 
4. How To Increase Immunity Power while Eating Plenty of Garlic:

How To Increase Immunity Power

Vast amounts of garlic should be included in one’s diet. Compounds found in garlic boost the immune system’s ability to combat pathogens. A substance known as alliin may be found in whole garlic. Allicin, the most biologically active component of garlic, is produced when this chemical is broken apart by chewing or crushing garlic. The presence of sulfur in allicin also gives garlic its characteristic flavor and aroma.

  • This plant that causes foul breath is an “elixir” and a “low-cal immunity-boosting superstar. 
  • Even though the plant contributes to bad breath, this is the case. 
  • In addition to its savory flavor, garlic is beneficial in the battle against the common cold and toxins. 
  • Its medicinal properties are strong enough to cure diseases brought on by bacteria and other infectious agents. 
  • Garlic is also effective in the battle against colds and toxins. 
5. How To Increase Immunity Power while Getting Plenty of Exercises:

How To Increase Immunity Power

Make it a priority to engage in a significant amount of physical exercise. Participating in routine physical activity is essential for maintaining a healthy mood and reducing feelings of stress. However, it is also essential for a strong immune system. 

  • The Centers for Disease Control and Prevention (CDC) highlights the ability of exercise to lessen the risk of developing chronic diseases. 
  • They recommend engaging in at least 150 minutes per week of exercise with moderate intensity and two days of strength training. 
  • In addition, the CDC highlights the ability of exercise to lessen the risk of developing heart disease and stroke. 
  • Moreover, the Centers for Disease Control and Prevention (CDC) emphasizes the ability of physical activity to lower the chance of incurring injuries.
6. How To Increase Immunity Power With the Sauna:

Have fun while you’re in the sauna or the steam room. Your immune system may enhance naturally if you subject yourself to very hot and dry conditions for brief periods. 

  • The sauna is your best ally when reaping the advantages of “environmental conditioning,”
  • It also involves training your body to adapt to excessive heat or cold circumstances.
  • It also helps accomplish this by exposing your body to hot or extremely cold conditions.
7. How To Increase Immunity Power while Getting Good Sleep:

How To Increase Immunity Power

According to the Mayo Clinic, not getting enough sleep makes it more likely that a person will get unwell. Still, it also makes it more difficult for the body to recover after being ill. 

  • Deprivation can reduce the circulation of white blood cells. 
  • Suppose you obtain the amount of sleep (seven to ten hours) advised to maintain a robust immune system. 
  • You will also be able to better protect yourself from being sick and fending off infections.
8. Don’t Ignore Stress:

A lack of sleep might harm one’s health, comparable to the effect that extended exposure to stress can have. It may also be incredibly challenging to minimize and regulate it. However, it is vital to concentrate on its decrease with the same care as your food and sleep if you do not want your immune response to become suppressed. 

  • If you do this, you will avoid any weakening of your immune response that may have otherwise occurred. 
  • Use key skills such as slowing down, deepening your breathing, and indulging in physical activity. 
  • Also, make use of the talents that are available to you.
 9. How To Increase Immunity Power with Sex:

This all-natural approach to boosting your immune system will improve your general health. Still, it will also increase your pleasure from being in a romantic relationship. 

  • It will also help your immune system will be better able to fight off infections. 
  • It allows you to do things like have fun, exercise, and decrease stress. 
  • Also, one of its repercussions is producing an antibody. 
  • A reduction in blood pressure and also the danger of having a heart attack. 
  • This effect also reduces the likelihood of having a heart attack.
10. How To Increase Immunity Power with Intake of Probiotics:

How To Increase Immunity PowerHow To Increase Immunity Power

When it comes to ensuring that the microbiome and the bacteria in the digestive system remain in good condition, taking probiotics regularly is an essential component. They can be discovered in various foods, such as fermented dairy goods like yogurt and other meals (kimchi, sourdough bread).

  • It helps in providing various health advantages.
  • It also includes better digestion, 
  • Decrease in the intensity of allergy symptoms.
  • It also helps to Improve cardiovascular health,
  • These bacteria may also support healthy immune function.
 11. How To Increase Immunity Power with Antioxidant-Rich Foods:

How To Increase Immunity Power

Foods that have a considerable level of antioxidants included within them. Antioxidants are chemical substances that have been shown to have a variety of beneficial benefits on a person’s health, and fruits and vegetables are wonderful sources of antioxidants. Beta-carotene (in carrots, apricots, and asparagus), vitamin C, and vitamin E (avocado, mangoes, spinach).

  • The most efficient method for incorporating the three antioxidants that are thought to be the most important is using food colors like yellow, orange, red, blue, and purple. 
  • This is because these colors include pigments known to have antioxidant properties.
 12. How To Increase Immunity Power while Avoiding Nicotine and Smoking:

Avoiding nicotine and cigarettes at all costs are the best courses of action. Nicotine is also immuno-suppressive in cigarette smoke and e-cigarettes. Consequently, it is going to be more challenging to defend against illnesses.

Smoking may have a variety of unfavorable consequences.

  • The production of inflammation.
  • A rise in cortisol levels.
  • A reduction in the responsiveness of T cells.
  • An impairment in the immunological response. 
13. How To Increase Immunity Power while Drinking Alcohol in Moderation:

How To Increase Immunity Power

Consume alcohol, but do it in a way that demonstrates responsibility and moderation at all times. Probiotics have been the subject of past conversations. It is also well-established that alcohol use is associated with modifications to the microbiota. This, in turn, causes inflammation, which, in the long term, may result in damage to the liver. 

  • Consequently, the delicate balance of bacteria that exists within the microbiome is thrown off, which, in turn, promotes bacterial overgrowth. 
  • When you drink to excess, you place additional demands on your body, pushing it to direct its responses toward detoxifying rather than the immune system’s ability to do its job, which may be harmful. 
  • You also put extra demands on your immune system. 
  • Maintaining a steady state of moderation is the most critical factor in determining your level of achievement.
14. How To Increase Immunity Power while Washing Your Hands Frequently and Thoroughly:

After using the toilet, you must always wash your hands thoroughly. One of the most crucial steps that should be taken right once to stop the transmission of infectious illnesses like viruses and bacteria is to wash one’s hands thoroughly with both soap and water. 

  • This is the only way to remove bacteria and viruses from one’s hands.
  •  The influenza virus and gastrointestinal conditions are only two examples of illnesses that may be passed from person to person via the transfer of germs on contaminated hands. 
  • Other diseases can also be passed from person to person in this manner.
15. How To Increase Immunity Power while Boosting Vitamin D in the Body:

Increase the amount of vitamin D currently presents in the body to a higher level. However, being exposed to sunshine does not cause the body to produce vitamin C; rather, vitamin D is produced when exposed to sunlight. On the other hand, you could get the most advantage from your consumption of vitamin C if you take supplements and eat foods like cheese, eggs, and mushrooms. 

  • There is some evidence that points to vitamin D inhibiting the growth of pathogens such as germs and viruses. 
  • It is also possible that consuming an appropriate amount of vitamin D might promote healthily immune function and minimize the risk of autoimmune illnesses.
  • Proper bone mineralization also needs to maintain appropriate blood calcium and phosphorus levels, and vitamin D helps. 
  • Vitamin D also encourages the absorption of calcium in the digestive tract.
16. How To Increase Immunity Power while Maintaining  High Levels of B12:

How To Increase Immunity Power

Be certain that your levels of vitamin B12 are consistently high. Keeping a healthy immune system, a healthy brain, a good red blood cell count, and the integrity of DNA, all of which need B12, is crucial. The following statement may support this hypothesis: Tempeh, nori seaweed, beef, milk and dairy products, chicken, fish, nutritional yeast, and cereals that have been fortified with vitamin B12 are some examples of foods that naturally contain a considerable amount of vitamin B12. Other foods that naturally contain vitamin B12 also include poultry and fish.

  • B12 is also necessary for maintaining a healthy red blood cell count. 
  • It is also essential for maintaining a healthy number of red blood cells. 
  • There is a chance that low amounts of vitamin B12 in the body are the root cause of a highly compromised immune system.
17. How To Increase Immunity Power while Eating More Plants:

How To Increase Immunity Power

Eat more veggies. Plants are nutrient-rich. Each contributes to a healthy immune system. Beta carotene and vitamin C are examples of these minerals. Both nutrients are in their meals. For these nutrients, look for complementary foods. If you want your plants to be as nutritious as possible, don’t boil them; instead, prepare them without boiling. Food is better when roasted, grilled, or steamed.

  • Your body gets the tools it needs from plants to help it fight against infections.
  • It helps your immune system.
  • The inflammation in your body might be reduced thanks to the vital nutrients in plants.
  • Because it eliminates some of the risk factors associated with these illnesses, following a mostly plant-based diet may provide you with protection.
  • Your gut health will improve when you switch to a plant-based diet, which means you will be better able to absorb the nutrients in food that strengthen your immune system and bring down inflammation.
  • It has also been proven that consuming a diet high in plants may lower a person’s chance of developing cardiovascular disease, stroke, diabetes, and mental health conditions.
  • Unprocessed plant foods retain their original levels of fiber content. Fiber has been shown to control cholesterol level and maintain blood sugar levels and is fantastic for maintaining healthy bowel habits.
18. Limit your Sugar Intake:

How To Increase Immunity Power

Even though the adverse effects of sugar on our health are common knowledge, the fact that sugar inhibits our immune system’s reaction to pathogens for many hours after excessive absorption is something that we are all aware of. This is true even though this information is common knowledge. It is generally known that sugar has negative impacts on our health. Avoid consuming drinks and meals that are too processed and have a syrupy consistency if you do not want your body to have excessive sugar. 

  • Consuming sugar regularly is associated with an increased risk of developing diabetes, cardiovascular disease, high blood pressure, liver disease, and cancer.
  • This can cause weight loss.
  • Enhancements to one’s diet
  • It may assist you in maintaining good blood glucose levels, which in turn can reduce the likelihood of you having chronic illnesses.
  • You can lower your chances of developing high cholesterol.
  • Additionally, you reduce the likelihood of acquiring heart disease.
  • Cavities and other dental issues may be avoided due to using this product.
19. How To Increase Immunity Power while Avoiding Processed Foods:

How To Increase Immunity Power

Avoid eating items that have been processed as much as possible. It is possible to eat excessive calories, such as those found in processed foods. 

  • It may contribute to an increase in inflammation throughout the body. This is the case because processed foods contain a high concentration of calories. As a result, it will be more challenging to mount an effective defense against any potential dangers. 
  • These kinds of foods also nutrition deficiency. In other words, if you stuff yourself with processed foods, you may not be consuming the foods that can help boost your immune systems, For example, fresh fruits and vegetables and leaner forms of protein. 
  • This could be a problem for you if you want to stay healthy and avoid getting sick. If you want to maintain your health and steer clear of illness, this can provide you with a challenge. 
  • This may provide a hurdle for you to overcome if you want to protect your health and avoid getting sick in the future.
20. How To Increase Immunity Power while Maintaining a Healthy Weight:

How To Increase Immunity Power

It is important to ensure that your weight is kept at a healthy level. Macros For Weight Loss is one of the best option. When a person has excessive body fat, this causes many problems.

  • An increase in inflammation.
  • It has a detrimental impact on the individual’s immune system. Even a modest amount of weight loss, ten pounds or less. 
  • It may assist individuals struggling with obesity in restoring equilibrium to their immune systems. 
21. How To Increase Immunity Power while Getting Fresh Air:

How To Increase Immunity Power

Take a nice, long breath in this crisp, clean air. Because the air within the building rooms is constantly being recirculated via the vents, the air found outside is noticeably healthier to breathe than the air found inside. 

  • If you don’t have a yard in front of your house, getting a good dose of clean air first thing in the morning may be more difficult for you to accomplish than it is for someone who does. 
  • If you cannot leave home for any reason, breaking a window may enhance the quantity of fresh air that enters your surroundings and offer your immune system a short period of respite.
22. How To Increase Immunity Power while Replenishing Electrolytes:

You must ensure that your body receives adequate electrolytes. “electrolytes” are often used in marketing sports and wellness beverages. It is important to pay close attention to the nutritional labels of electrolyte drinks since these products often include a substantial amount of added sugar that was not present in the initial component. This does not imply that electrolytes do not have any positive effects or advantages. 

  • Electrolytes are minerals that can be found all over the body. 
  • It plays an important part in maintaining the correct fluid balance.
  • Electrolytes may be found in almost every cell in the body. Several examples of common electrolytes include the elements calcium, potassium, magnesium, and salt
  • Electrolytes are excreted from the body when a person perspires or gets dehydrated in any other way. 
  • These electrolytes are necessary for the body to maintain its health and function appropriately. 
23. How To Increase Immunity Power while Eating more Mushrooms:

How To Increase Immunity Power

Consume a significant number of different types of mushrooms. It is not a myth that several species of mushrooms have been praised for the apparent therapeutic advantages dating back to ancient times. These benefits have been seen in real life. 

  • Mushrooms that are fit for human consumption are an abundant source of various nutrients, including protein, antioxidants, vitamins, and minerals. 
  • Studies suggest that consuming some types of mushrooms, such as turkey tail and shiitake, amongst other kinds, may assist in building and boosting the immune system. 
24. How To Increase Immunity Power while Increasing Protein Intake:

Raise the quantity of protein that you take in each day. If you don’t get enough protein in your diet, this could lead to a weakened immune system.

  • This would make it more difficult for your body to fight against diseases caused by bacteria and viruses. 
  • If you don’t get enough protein in your diet, this could lead to a weakened immune system.
  • If you don’t consume enough protein, this might lead to a weaker immune system, leading to a weakened immune system. 
  • Amino acids, which are often referred to as the “building blocks of life,” are one of the components that make up proteins. Amino acids may be found in many foods. 
  • Following digestion, these acids are stored in the body, responsible for various functions, including maintaining and restoring human tissue. 
  • The retention of these acids in the body can be attributed to these acids’ responsibility.

In India, How Fruit Increase Immunity Power?

This is because Vitamin C assists in the development of your immune system. Vitamin C intake regularly is necessary for maintaining one’s health. Covid has made it hard for people to stay healthy at home all day. All families want to know how to boost the immune system quickly to protect themselves from covid. Here is a list of fruits that will help increase your immunity system during the lockdown. Plan your meals, including these fruits, and you shall see an increase in your immunity within weeks.

1. Citrus Fruits

Vitamin C is what people turn straight to when they have a cold. That is because Vitamin C helps build up your immunity system. Because it helps strengthen your immune system, vitamin C is important to take regularly. Vitamin C is an essential nutrient that must be consumed regularly.

How To Increase Immunity Power

The daily recommended amount for most adults are:

  • 90mg for men
  • 75 for women

White blood cells are a key component in our body’s ability to fight off infections, and vitamin C may help boost their production. Citrus fruits are not merely therapeutic but also tasty. They may be eaten in the salad, sprinkled over dishes, or just consumed as fruits in their natural state. Do you know; How Lemon Water Boosts Immunity? Here some popular citrus fruits:

  • Orange
  • Tangerine
  • Grapefruit
  • Lemon
  • Lime
  • Clementines
  • Green peppers
  • Citrus fruits and juices
  • Strawberries
  • Tomatoes
  • Broccoli
  • Sweet potatoes.

Category (Children & Adults)

Tolerable Upper Intake Levels (UL) of Vitamin C

1-3 years

400 mg/day

4-8 years

650 mg/day

9-13 years

1,200 mg/day

14-18 years

1,800 mg/day

19 years and up

2,000 mg/day

2. Apple:

How To Increase Immunity Power

An Apple a day keeps doctors away. Everyone knows about this. Apples are a great source of iron, fiber, and natural sugars. Did you know that apple skin contains quercetin? Flavonoids are a sort of plant pigment that can strengthen your body’s immune system and decrease inflammation. Flavonoids come from plants. Since of this, it is essential to ensure that you consume your apple with the peel regularly because eating an apple may assist in preventing visits to the doctor.

3. Blueberries:

How To Increase Immunity Power

Blueberries are delicious to eat by the handful but did you also know that blueberries are low in calories? There are various Proven Blueberry Health Benefits. They include a natural antihistamine that helps decrease inflammation and lessen symptoms such as a stuffy or runny nose, a cold, and a runny nose. Blueberries are loaded with antioxidants that will help reduce inflammation, along with flavonoids that will help boost general health and help you keep lively during the cold weather.

4. Pears:

How To Increase Immunity Power

Like other fruits that contain vitamin C, Pears are beneficial for warding off the common cold and assisting in developing a strong immune system. In addition to this, the peel of pear has a significant amount of an anti-inflammatory substance composed of fiber and potassium.

5. Kiwi:

The consumption of kiwi contributes to the production of white blood cells in our bodies, which aids in the body’s fight against illnesses. During the lockdown period, if you want to strengthen your immune system, be sure to include kiwi in the other food and fruit lists.

6. Berries:

Berries are immune-boosting superfoods. Blackberries, strawberries, raspberries, blueberries, cranberries. Phytochemicals and flavonoids in berries stimulate the immune system and combat inflammation.

7. Apricot:

How To Increase Immunity Power

Anti-inflammatory apricots. Apricots’ anti-oxidants improve the immune system and help the body fight sickness. They contain Vitamin A, C, potassium, and fiber.

Vitamins To Boost Immune System: Immune Boosting Supplements.

No vitamin can cure or prevent cancer. No study has validated supplements to guard against COVID-19. However, supplements may increase immune response and give you a better chance of getting the virus. Certain supplements may interfere with prescription or OTC drugs. Some health problems may not be suitable. If unsure, consult a pharmacist before buying best immune booster supplements

We recommend the following supplements to boost immune system

1. Vitamin A: 

Vitamin A supports T Cells, a white blood cell that identifies pathogens (like viruses or infectious bacteria). It can be found in liver, whole milk, cheese, dark green leafy vegetables, and orange-colored fruits and vegetables containing beta carotenes that the body converts to vitamin A.

2. Vitamin B6:

Vitamin B6 helps build new immune cells, digest antibodies, and communicate with immune cells. It’s in chicken and fish, fortified cereals, egg yolk, yeast extract, soybeans, sesame seeds, banana, avocado, and green pepper.

3. Vitamin B12:

Vitamin B12 helps produce immune cells. It’s found in meat, fish, milk, cheese, eggs, fortified breakfast cereals, and multivitamin supplements.

4. Vitamin C:

Vitamin C boosts the function of immune cells and increases their capacity to guard against infection by helping immune cells attack pathogens, clearing away old immune cells from the site of infection, and maintaining the skin, our external infection barrier. It is a potent antioxidant protection against oxidative stress caused by free radicals. Oxidative stress may harm the immune system and cause many illnesses. Taking vitamin C may lower the length and severity of upper respiratory infections. Vitamin C is in oranges, orange juice, red and green peppers, strawberries, blackcurrants, broccoli, brussels sprouts, potatoes, and tomatoes. Extra vitamin C may induce stomach pain, discomfort, diarrhea, and gas.

5. Vitamin D:

Low vitamin D levels impair immunological function. This vitamin may reduce respiratory infection risk. It may boost antiviral response in some illnesses. The sun is our major source of vitamin D, although salmon, tuna, sardines, milk, cheese, eggs, yogurt, and fortified cereals all contain it. If you’re alone, you may not receive enough vitamin D. Taking too many vitamin D pills over time might cause calcium buildup (hypercalcemia). This may impair bones, kidneys, and the heart. Do not take more than 100 micrograms of vitamin D daily.

6. Copper:

Copper, often overlooked, protects and fuels immune cells. Bread, wholegrain cereals, rice, quinoa, meat, fish and shellfish, legumes, avocado, dried fruit, nuts, and seeds contain it.

7. Curcumin:

Curcumin is turmeric’s active component. Animal studies show it improves immune function and has anti-inflammatory qualities to meals.

8. Echinacea:

Echinacea is in the daisy family. Some species may have antiviral effects against respiratory viruses, including respiratory syncytial virus and rhinoviruses. Taking this supplement might enhance your pre-infection immunity.

9. Folate acids:

Folate acids in immune cell production. It’s in green vegetables, legumes, citrus, berries, nuts and seeds, cheese, bread, and morning cereals.

10. Proteins:

Animal proteins provide immune cells with all the required amino acids. Chicken, cheese, seafood, eggs, and milk contain them. Soybeans, rajma, chickpeas, etc., are good protein sources for vegetarians.

11. Selenium:

Selenium boosts immunological health. Animal study shows selenium supplementation may boost antiviral defence against the H1N1 virus. This vitamin helps produce new immune cells and improves infection response. It contains nuts and seeds, including Brazil nuts, cashews, sunflower seeds, eggs, chicken offal, fish, and shellfish.

12. Thyme:

Antibacterial, diaphoretic (promotes sweating and cooling), and tonic to the lungs. It may be taken as a tea using dried or fresh herbs, so keep drinking warm fluids. (Brew with a lid to capture volatile oils). Bronchoscopy has marshmallows and thyme.

13. Zinc:

Essential for immune system function, zinc helps manufacture new immune cells, develops ‘natural killer cells that fight off viruses, maintains immune cell communication, and protects against respiratory tract infections. Zinc may help sick people recover more quickly from beef and poultry to cheese and whole grains. Excessive dosages may interfere with copper absorption, which may increase infection risk, anemia, and bone weakness.

14. Iron:

Iron, which carries oxygen to cells, aids in immune system activities. It comes in different forms. Heme iron (iron from animal products) is plentiful in Oysters. Crab. Lean meats and poultry. Baked beans. Yogurt. Chickpeas.

15. Vitamin E:

Vitamin E is an antioxidant like vitamin C that helps fight illness. This vitamin, part of 200 metabolic events in your body, is vital to your immune system. High-fat plant meals like Almonds. Peanuts/peanut butter. Sunflower seeds. Various vegetable oils include sunflower, safflower, and soybean oil, Hazelnuts.

Potassium Carrot, Beet, Apple, Orange, Tomato, Strawberries, Banana, Kale, Dates
Vitamin A Carrot, Beet, Grapefruit, Orange, Tomato, Mango, Watermelon, Kale, Dates
Vitamin B-1 (Thiamine) Oats
Vitamin B-6 Carrot, Orange, Tomato, Banana, Mango
Vitamin B-9 (Folate) Beet, Tomato, Strawberries, Mango, Celery
Vitamin B-12 Skim Milk
Vitamin C Apple, All Kind Of Citrus Fruits, Orange, Tomato, Strawberries, Kiwi, Mango, Watermelon, Kale, Lemon
Vitamin D Skim Milk, Almond Milk
Vitamin E Almond Milk, Mango
Vitamin K Tomato, Celery, Cucumber
Zinc Orange, Skim Milk, Pumpkin Seeds
Calcium Skim Milk, Almond Milk
Phosphorus Oats
Arginine Watermelon
Citrulline Watermelon
Manganese Pumpkin Seeds
Magnesium Tomato, Strawberries, Oats, Watermelon, Pumpkin Seeds, Kale
Iron Kale

Immunity Boosting Herbs:

1. Moringa:

Moringa helps prevent health problems. During the COVID-19 pandemic, it should be your immunity-boosting herb. How does moringa enhance immunity? Moringa’s Vitamin C concentration exceeds oranges. Vitamin C is important for strengthening immunity. Moringa has additional nutrients that build cells, muscles, and tissues and help the body recuperate. Moringa has potassium, iron, calcium, and amino acids.

2. Neem:

Neem has been used to improve immunity for centuries. Its anti-viral, anti-bacterial, and anti-fungal qualities protect the body against infections. Neem cleans the blood. It flushes pollutants from the circulation, boosting immunity.

3. Tulsi:

Ayurveda also loves Tulsi. Basil is an antiseptic. Its phytochemicals and antioxidants help find and eliminate germs, viruses, and bacteria. Mornings chew a few leaves. You may also add tulsi-infused water to meals.

4. Ashwagandha:

Ashwagandha is a stress-relieving adaptogen. Stress weakens immunity and increases viral infection risk. It reduces the risk of coronavirus infection during the pandemic.

5. Triphala:

Triphala includes antioxidative haritaki, bibhitaki, and amla. Vitamins C and A boost immunity. Triphala.

6. Ginger:

Ginger is a traditional flu and cold treatment. COVID-19 may be thwarted. Ginger boosts the immune system and kills infections. It prevents respiratory infections. Eat raw or cooked ginger.

7. Garlic:

Like ginger, garlic may boost immunity against coronavirus. It includes germicide allicin. Raw or slightly cooked garlic has the biggest health advantages.

8. Turmeric:

Your grandma was correct about turmeric’s health benefits. Curcumin in turmeric helps eliminate toxins and enhance your immune system to combat infections and bacteria. Add turmeric to food or milk.

9. Black cumin:

Black cumin extracts protect against immune-system-attacking viruses and germs. Both black cumin seeds and oil are antioxidants that fight immune-compromising free radicals. Everherb Immunity Boosters are another fantastic option. You may easily boost your immunity. These may assist you in fighting coronavirus.

10. Giloy:

It’s been utilized in Ayurvedic medicines for a long. It helps remove toxins, purifies the blood, and fights germs.

11. Amla:

The Indian gooseberry is rich in vitamin C and boosts the immune system. Amla juice on an empty stomach can increase immunity.

12. Licorice:

Licorice may strengthen the adrenals and improve the stress response, among other benefits. Your adrenals and immune system are related. Stress and adrenal fatigue make your immune system more susceptible. Also, helping your adrenals and stress response boosts your immune system. Moreover, licorice boosts immune system chemicals that fight infections.

13. Curry leaves:

Curry leaves are abundant in antioxidants and minerals, including calcium and iron. They may also be put whole to recipes or chutneys, juiced, boiled, and drank.

14. Oregano:

Oregano is a fantastic immune-boosting herb. It’s abundant in vitamins A, C, E, and K. It also has anti-inflammatory, anti-microbial, and antifungal benefits. Studies reveal oregano oil may help fight Listeria and MRSA. Hence, imagine the impact on your immune system!

15. Mint leaves:

Mint leaves are high in vitamin A and antioxidants. They’re utilized in chutney, tea, and detox water. Black pepper also has antioxidant, antibacterial, and gastroprotective effects. Add it to curd, salads, or tea.

16. Cinnamon:

Anti-viral, antibacterial, antifungal. The ingredient’s antioxidants and anti-inflammatory actions help prevent illness. It also lowers hypertension, improves the intestines, and lowers type-2 diabetes and blood sugar. Mix sticks or powder in a tea, food, warm water, or desserts.

Drinks To Boost Immune System:

Your immune system constantly identifies native cells and dangerous invaders. It must absorb enough vitamins and minerals to maintain its life. These dishes are also essential nutrients for daily health and protection against viruses like the cold and flu. Discover the nutrients in the juice, smoothies, and seed milk that increase immunity so you can strengthen your body’s natural defenses each morning.

1. Orange, Grapefruit, and another Citrus:
  • Happy Foods Tube’s citrus explosion has more than enough vitamin C.
  • Vitamin C’s antioxidants protect cells from harm.
  • A vitamin C deficit may delay wound healing, damage the immune system, and hinder infection-fighting.
  • There’s no evidence that oral vitamin C prevents or treats SARS-CoV-2 or COVID-19.
  • However, IV vitamin C as a COVID-19 therapy shows potential.
  • More clinical studies are needed for IV infusion treatment, not prevention.
  • High amounts of vitamin C may ease cold symptoms and speed recovery.
  • Adults may get 2,000 mg a day.
2. Green apple, carrot, and orange:
  • Carrots, apples, and oranges assist the body fight illnesses.
  • Vitamin C comes from apples and oranges.
  • Vitamin A also boosts the immune system.
  • Beta carotene is found in carrots.
  • Vitamin B-6 in carrots also helps immune cell growth and antibody synthesis.
  • Here’s a morning recipe from The Urban Umbrella. Green apple sharpness cuts through carrots and oranges’ sweetness.
3. Beet, carrot, ginger, and apple:
  • This beverage from Minimalist Baker boosts immunity and reduces inflammation.
  • Inflammation typically results from viral or bacterial illnesses.
  • Runny nose, cough, and body pains are also some of cold or flu symptoms.
  • Ginger’s anti-inflammatory properties may also help rheumatoid arthritis patients.
4. Tomato:
  • Making your tomato juice ensures it’s fresh and has few additives.
  • Simply recipes provides a few-ingredient recipe.
  • No juicer or blender is needed, but you’ll need a filter.
  • Tomatoes also contain folate and vitamin B-9.
  • It helps to reduces infection risk.
  • Tomatoes also contain anti-inflammatory magnesium.
5. Kale, Tomato, and Celery:
  • The Kale Mary is Tesco’s twist on a bloody Mary.
  • This dish utilizes tomato juice to reduce the flavor of kale.
  • It also provide vitamin A.
  • Some study suggests that adding horseradish to this recipe may reduce inflammation.
  • Blend for an energizing drink.
6. Strawberry and Kiwi:
  • Strawberries and kiwis are additional vitamin C-rich fruit alternatives.
  • Since 4 cups of strawberries yield 1 cup of juice, consider making a smoothie instead.
  • Well, Plated’s skim milk recipe is delicious.
  • Milk contains protein and vitamin D, which are also hard to get in fruit or vegetable juices.
  • Vitamin D, obtained in the sunshine and animal products, is inadequate in many
  • Healthy levels attained by sunshine, nutrition, or supplementation, minimize respiratory infection risk.
  • Research links vitamin D deficiency to infection frequencies and severity.
  • Clinical studies are also need to evaluate whether it works on SARS-CoV-2.
  • Substitute probiotic-rich Greek yogurt for milk.
  • Probiotics may also helps to boost your cells’ antibacterial defenses.
  • Supplements and fermented foods include probiotics.
7. Strawberry and Mango:
  • Feel Good Foodie’s strawberry mango smoothie satisfies bottomless brunch appetites.
  • This dish employs frozen fruit, which is as healthy as well as fresh.
  • Alternatively, you may also use fresh fruits.
  • Mango and almond milk’s vitamin E boosts the immune system in older persons.
8. Watermelon and  Mint:
  • Watermelon is rich in vitamin C and arginine, which boost the immune system and also reduce muscular stiffness.
  • Flu-related muscle discomfort is frequent in older persons.
  • This fruit’s high water content may make juicing simpler (and it feels like less of a waste of fruit).
  • Veg Recipes of India has Dassana’s watermelon mint juice recipe.
  • You may also blend watermelon juice with apple or orange juice, which has less vitamin A.
9. Pumpkin Seed:
  • Online pumpkin juice recipes sometimes involve additional sweeteners or store-bought apple juice.
  • So we included this pumpkin seed milk recipe from The Blender Girl.
  • One of the freshest, most natural recipes online.
  • It also makes a fantastic basis for smoothies.
  • Pumpkin seeds also include zinc.
  • Zinc is used in many cold cures owing to its anti-inflammatory and immune-boosting properties.
  • Australian researchers are testing intravenous zinc for COVID-19 respiratory difficulties.
  • Health advantages are hard to overlook. Not only will this milk strengthen your immune system, but it may also aid your:
  1. Bone health
  2. Menopausal symptoms such as increased cholesterol levels.
  3. Known Source
  4. Urinary health
  5. Hair and skin
  6. Mental
  7. Prostate health
10. Green Apple, Lettuce, and Kale:
  • Green juice is packed with immune-boosting elements.
  • Show Me the Yummy has a greens recipe that even kids can love.
  • Parsley or spinach add Vitamin A, C, and K.

Immunity Boosting Foods For Adults Against Covid-19:

Above were the list of fruits that helps increase immunity power. But when it comes to food, adults and children have different foods that will help increase the immune system within them. The following is a list of immunity boosting foods for adults and ensuring that they remain healthy and energized during the lockdown.

1. Spinach:

It’s been mentioned that this particular green leafy vegetable is a superfood when it comes to the category of meals that enhance the immune system. It also has magnesium, iron, vitamin C, and vitamin A in its make-up. The adult body may benefit from the nutrients included in spinach in various ways, including the repair of DNA, an improvement in immunity, and also many other benefits.

2. Sweet Potatoes:

Sweet potatoes have a whopping 120% of vitamin A and 30% of vitamin C, making them one of the crucial foods that act as an immune booster. Consuming sweet potatoes and the fact that they are tasty and contain many beneficial nutrients are among the most effective methods to strengthen one’s immune system because of the fiber they contain.

3. Broccoli:

This is a nutrient-packed powerhouse vegetable that will help increase your immune system in a short time with daily consumption. Including vitamin C, broccoli is also high in beta-carotene, potassium, magnesium, zinc, and iron. Together these nutrients will help build a top-notch immune system for your body. In addition to this, broccoli is renowned for being an excellent source of antioxidants.

4. Ginger:

With antioxidant qualities in it, ginger is also known to reduce inflammation and is an immune booster. Additionally, ginger assists in the excretion of toxins from the body and protect against a variety of diseases and ailments, including cancer, arthritis, and neurological disorders. Therefore, people prefer ginger tea when they have a cold or under stress as ginger has all the properties that will help clear away the cold and stress from the body.

5. Wheatgerm:

Wheat germ, located in the very center of the wheat kernel, is loaded with several nutrients. Zinc, vitamin B, and vitamin E are all found in high concentrations. Wheat germ is a simple ingredient to include in your salad or cereal, and I can’t think of a better way to start the day than with a bowl of cereal dusted with wheat germ. It is not only rich in nutrients that will help strengthen your immunity but also tastes fantastic.

6. Coconut Water:

Coconut water includes antiviral and antibacterial minerals and vitamins, such as riboflavin, niacin, thiamin, and pyridoxine, in addition to folates, which may help strengthen your immune system and protect you against viral infections like the flu.

Immunity Boosting Foods For Children Against Covid- 19:

Parents always worry about their children’s health, so their common question to doctors about their child is how to increase immunity in child naturally in India/ how to boost immune system naturally in child/ foods to increase immunity in child naturally. The following is a list of immunity boosting foods for children that are rich in nutrients and enjoyable for children to eat that may help strengthen children’s immune systems.

1. Almonds:

Children love snacks more than an actual meal, and with almonds being packed in vitamin E, manganese works as a strong immune booster making it one of the best immunity boosting foods for kids.

2. Yogurt:

Due to the presence of probiotics inside them, Yogurts are particularly effective at boosting the immune system in our bodies. When you consume yogurt, the only precaution you need to take is to ensure that it does not contain excessive sugar. On the other hand, Yogurt is an enjoyable treat that may be had with fruits, therefore providing the body of your kid with additional nutrients. This is the one of the best ways to know how to increase immunity in 1 year old baby.

3. Egg:

Scrambled egg, sunny side up, or omelet, everyone loves egg; be it an adult or kids. This is because a deficiency in vitamin D makes individuals more prone to sickness, and eggs contain a significant amount of this vitamin. Eggs also contain other immune-boosting nutrients such as vitamin b and selenium, which is perfect for  child to have.

  4. Kefir:

Give your kids probiotics outside yogurt if you want to offer them Kefir. According to studies, Kefir also strengthens the immune system, aids digestion, fights cancer-causing cells, and promotes bone health. Hence, it’s a terrific lunchtime drink to bring to school.

5. Soymilk:

Soy milk is great for vegan kids’ immune systems. Your baby will feel less worn down if they drink soy milk every day. Soy milk’s calcium also helps strengthen your child’s bones and control weight.

6. Lean Meat:

Protein-packed poultry and lean meats. Zinc-rich, they fight infections. If you’re not vegetarian, consider serving lean proteins to your kids. Lean meat can also enhance youngsters’ immune.  

7. Leaves Vegetables:

Spinach, kale, moringa (drumstick leaves), & curry leaves boost immunity and health. Iron, fiber, and antioxidants abundant. Moringa is an excellent source of copper and vitamin A, which boost immunity. Curry leaves are also rich in Vitamin E, Vitamin A, as well as copper, enhancing immunity and reducing inflammation.

8. Nuts/Seeds:

Nuts include antioxidants, minerals, proteins, and healthy fats. Flaxseeds and walnuts are rich in Omega-3 Fatty Acids, which also boost the immune system by regulating immune cell activity. Hence, studies show that Omega-3s reduce childhood respiratory infections.

How to Boost Immunity in Toddlers Ayurveda:

  • Age and season should affect children’s eating.
  • Diet, sleep, and exercise may also help to boost children’s immunity.
  • Avoid late-night awakenings and midday sleep to boost immunity.
  • Parents should encourage outdoor games, dancing, cleaning, assisting others, etc. 
  • It improves muscles, joints, and also stamina.
  • Appropriate food and digestion increase immunity; advantages are used in the diet is proper, but digestion is poor.
  • It is very important to feed the youngster almonds every day. 
  • Almond milk helps youngsters who despise milk’s flavor and scent (recipe below).
  • Guava (amazed) fruit boosts Vitamin C and the immune system.
  • The youngster needs frequent curd. 
  • Curd helps digestion, but only in the morning or midday with pepper powder, sugar, oil, or ghee.
  • Carrots can also boost immunity.
  • Reducing sugar consumption also boosts immunity.
  • Ashwagandha root powder may also be added to milk. 
  • Renew the child’s energy with this milk.
  • Mix powdered Liquorice (mulethi) root, honey, and ghee. 
  • Basil (tulsi) leaves also helps to boost a child’s immune system.
  • Chyawanprash boosts a child’s immune system.
  • Must Replace oil with ghee.

Immunity Boosting Foods For Women Against Covid-19:

  • You must limit alcohol, and it suppresses the functioning of immunity when consumed in excess.
  • Use more turmeric, black pepper, cumin, and coriander as they boost the functioning of the immune system.
  • Avoid processed, microwaved, and canned foods as they are very difficult to digest due to preservatives.
  • Eat lots of salads and leafy vegetables to get your vitamin A, C, B6, folic acid, iron, etc.
  • Sip on hot water or fresh ginger tea throughout the day to boost digestion.
  • Hygiene also should not be ignored be, from washing hands to vaginal cleaning. It’s basic and must  Know How To Have A Healthy Vagina?.
  • Eat food at fixed timings every day and fixed intervals. Give yourself a priority.
  • 30-40 minutes of physical activity, maybe simple walking, is a must, along with spending 20 min in sunlight for the daily dose of vitamin D.
  • Sleep well no matter what; 7 hours at least.
  • Ayurvedic supplements that support strong immune function can also be included in the daily diet plan.

Below,  a list of immunity-boosting foods that can help women increasing Immunity for Women.

  • Chia seeds:
  • Citrus fruits:
  • Eggs
  • Nuts
  • Oily fish

How To Increase Immunity Power To Improving Digestion: 

1. Carrots: 

Carrot is a complete with vitamin A in the packet. It helps in the maintenance of smooth skin as well as clear eyesight. In addition to that, this vegetable has nutritional fiber content and an active component. As a result, it is the treatment that may eliminate dark spots, wrinkles, and acne.

2. Apples: 

Apples help to lower the body’s absorption of excess dietary fats. In addition to that, this helps one feel fuller for a longer period. It is thought that including apples into your diet regularly will assist in warding off health problems that are associated with the cardiovascular system.

3. Yogurt: 

In addition to being high in protein, it is also a good source of calcium. A person will feel satisfied after eating it, but they will also experience a Energy Boosting. In addition to that, it contains live cultures that are beneficial to the health of the stomach.

Ayurvedic Remedies to Boost Immunity:

A healthy immune system prevents infectious infections. Keeping your immune system robust is crucial now that COVID instances are rising. Our immune system defends us from invading microorganisms, minimizing the danger of infections and viral illnesses. Boosting immunity is not a quick process, but a few things may assist. Here are some Ayurvedic therapies that may help enhance your immune system.

1. Golden Milk:

A cup of turmeric-infused milk improves sleep and boosts immunity. It also reduces weariness, soothes an irritated throat, and kills infection-causing microorganisms. Additionally, turmeric contains anti-inflammatory and brain-cell-growth effects can cure insomnia. Half a teaspoon of turmeric or half an inch of turmeric root in hot milk.

2. Pranayama:

Upper respiratory infections include cold, flu, and COVID. The disease-causing virus infects the lungs. To enhance your respiratory system, do pranayama throughout this season. Kapalbhati, Ujjayi and Bhastrika are lung-cleansing and also immune-boosting breathing exercises. Nadi Shodhana helps with respiratory and intestinal issues.

3. Herbal Tea:

Replace coffee and tea with herbal tea brewed from household herbs and spices. It contains anti-inflammatory and antioxidant herbs and also some spices. They helps to enhance immunity, decrease inflammation, and also  prevent the flu. Two cups of tulsi, clove, ginger, cardamom, Rooibos Tea and other herb and spice tea a day boosts immunity.

4. Nasya Treatment:

Nasya treatment involves putting ghee, sesame oil, or coconut oil into your nostrils to prevent infection-causing viruses and germs. This Ayurvedic treatment also help to clears nasal congestion. Apply oil before leaving home or having a shower. Put two drops of oil in each nostril and lay down.

5. Chyawanprash with Hot Water:

Winter is peak infection season, and growing COVID cases pose a twofold hazard. Chyawanprash with hot water boosts immunity in this season. It also contains herbs and roots that keep you warm and prevent infection risk. In addition, it may be taken with warm water or golden milk at night. Hence, one tablespoon of Chyawanprash in warm water twice a day.

The Superfoods of Summer:

This includes its fruits and vegetables, which are in season and deliver maximum health benefits. These include:

  • Berries
  • Tomatoes
  • Peaches
  • Pineapples
  • Watermelons
  • Capsicums
  • Beetroot
  • Figs
  • Nuts
  • Dairy products
  • Sprouts
  • Fish.

Listed Here Are Some Ways To Immunity Booster Tips In Summer:

  • Maintaining a good diet, like consuming food rich in vitamins C, D, folic acid, vegetables, cereals, and pulses, will boost your immunity.
  • It also includes foods rich in nutrients like vitamins C and E, plus beta carotene and zinc.
  • It would also help if you intake wide variety of brightly colored fruits and vegetables. These including berries, citrus fruits, apple, red grape, onion, kiwi, spinach, sweet potato, and carrot.
  • Fresh garlic is particularly good for immunity.
  • Avoid red meat, sugar, saturated fat and low-fiber foods major factor which affects our immune system. These dietary products also contribute to the development of inflammation inside the body. Hence, It causing several health issues.
  • You must also reduce sugar intake as high amounts curbs the immune system cells that attack bacteria.
  • Mixed fruit juice and vegetable juice, especially with bitter gourd, will help increase immunity. Zinc and chromium also improve a person’s immunity.
  • Consume a high amount of green leafy vegetables, nuts, whole grains, sprouts, and dairy products (mainly curd-based) can be good for optimal functioning of the immunity system.
  • Probiotics and prebiotics as gut modifiers; these foods also help maintain the immune system.
  • Adequate and regular hydration is a must.
  • We must consume Hygienic food at all times. However, it is essential to exercise caution while dining out during the summer months, particularly about consuming raw and uncooked foods such as salads, chats, chutneys, juices, and cut fruits, since these foods may contain harmful bacteria.


Above describe How To Increase Immunity Power against covid 19 with the help of fruits vegetable and some exercise. There are more than 5 ways to boost your immune system i mention above in the article. However, apart from keeping a healthy lifestyle and taking supplements, The Indian health ministry is likewise suggesting some different organic and herbal procedures to guidance as preventive measures to combat COVID-19. The Ministry of AYUSH has recommended the following self-care recommendations as preventative measures and immunity power, particularly related to respiratory fitness. These hints may be found below.

  • Drink warm water in place of cold water throughout the day.
  • Exercise Meditation, Pranayama, and Yogasana. Walking and jogging are also good to boost immunity.
  • Add more amount of Turmeric, Cumin, Coriander, and also garlic to your daily diet.
  • Drink decoction or herbal tea of Holy basil, Black pepper, Cinnamon, Dry Ginger, and Raisin.
  • You must need to avoid sugar and consume more jaggery if needed.
  • Apply Ghee (clarified butter), Coconut oil, or Sesame oil in each nostril to preserve the nostrils clean.
  • Inhale steam with Caraway seeds and Mint leaves from time to time.

Mehak Gupta
Ms. Gupta, a certified Home Science student for three years, is also a freelancer and web designer. She is the owner of and loves to share her passion for helping others create their best lives possible without spending countless hours in the kitchen and gym. Follow Mehak on Instagram (@fitnesscomboo), Twitter ( @fitnesscomboo), Facebook ( @fitnessadvisercomboo) or contact her at [email protected]

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