Diet Tips Healthy food Nutrition

How To Increase Immunity Power In Lockdown.

The second wave of covid has been rather harsher than the first one. Millions of people are in serious condition, and more new lockdowns have been imposed. People are trying hard to get oxygen and beds. The number of people losing their lives are rising every day. So, what can we do to increase immunity power during a lockdown? There ways to increase immunity; it can be done by a proper routine set up, good foods, better sleep routine, and exercise. Here are different ways on how to increase immunity power during the lockdown.

Did You Know; How Fruit Increase Immunity Power in Lockdown?

When you provide your body with the right diet, it can do wonders for your health. Good food can help improve your immunity system. As we all know, covid has made it hard for people to stay healthy at home all day. 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. Vitamin C is needed daily for continued health.

The daily recommended amount for most adults are:

  • 90mg for men
  • 75 for women

Vitamin C helps increase white blood cells, and white blood cells help fight infections in our body. Citrus fruits are not just medicinal but also delicious. They can be taken in the salad, over food, or just straight taken as fruits. 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.
How much vitamin C should you take?

The recommended dietary allowance (RDA) also includes vitamin C. You can get from both 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. Hence, higher doses of it are also used to treat vitamin C deficiencies. But still don’t take with your doctor’s recommendations.

(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:

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? It is a type of plant pigment flavonoid that will help boost the immune system in your body and reduce inflammation. Therefore, make sure that you take your apple with the peel daily because an apple will help keep the doctors away.

3. Blueberries:

Blueberries are delicious to eat by the handful but did you also know that blueberries are low in calories? They have a natural antihistamine that helps reduce inflammations and minimizes symptoms that include the cold, runny, or stuffy 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:

Pears again consist of vitamin C that, as mentioned above, is very good for cold and helps build the immune system. Other than that, pear also consists of plenty of potassium and fiber-containing anti-inflammatory in their peels.

5. Kiwi:

Kiwi helps build white blood cells in our body, which again helps fight infections in our bodies. If you want to build your immune system during the lockdown, make sure you add kiwi in other lists of foods and fruits as well.

Immunity Boosting Foods For Adults In Lockdown:

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. So, here is the list of immunity boosting foods for adults that keep them healthy and full of energy during the lockdown.

1. Spinach:

This green leafy vegetable is said to be a superfood when it comes to immune-boosting foods. It consists of vitamin C, vitamin A, magnesium, and iron. These nutrients of spinach help repair DNA, increase immunity, and many more to the adult body.

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. It is delicious and with all the healthy nutrients inside it, consuming sweet potatoes is one of the best ways to increase the immune system as it contains some fiber in it.

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, broccoli is also known to be a master antioxidant food.

4. Ginger:

With antioxidant qualities in it, ginger is also known to reduce inflammation and is an immune booster. In addition, ginger helps release toxins from your body and helps guard against arthritis, a neurodegenerative disorder, cancer, and many other conditions. 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:

The innermost part of the wheat kennel, wheatgerm, is full of nutrients. It is rich in Zinc, vitamin B, and Vitamin E. wheat germ is an easy addition to your salad or cereals, and what better way to start your day with a bowl of cereal and sprinkled wheat germ full of nutrients that will not only help boost your immunity but is delicious.

Immunity Boosting Foods For Children in Lockdown:

Here is a list of immunity boosting foods for children that is not just full of nutrients but also delicious to consume for children.

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 snacks for children.

2. Yoghurt:

The yoghurt contains probiotics in them which makes them good at stimulating the immune system in our body. The only thing you should take care of when eating yoghurt is to make sure it is not very sugary. Other than that, Yoghurt is a fun treat that can be taken with fruits, giving more nutrients to your child’s body.

3. Egg:

Scrambled egg, sunny side up, or omelet, everyone loves egg; be it an adult or kids. This is because people are more susceptible to illness when low in vitamin D, and eggs are rich in vitamin D. Eggs also contain other immune-boosting nutrients such as vitamin b and selenium, which is perfect for  child to have.

Immunity Boosting Foods For Women in Lockdown:

  • 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 should not be ignored be, from washing hands to vaginal cleaning. It’s basic and must.
  • 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.

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

  • Chia seeds:
  • Citrus fruits:
  • Eggs
  • Nuts
  • Oily fish
From Building Immunity To Improving Digestion: 
1. Carrots: 

Full of vitamin A package. It helps keep the skin smooth and sharp vision. In addition, this vegetable contains good fibre and an active ingredient. Hence, it is the cure to fight dark spots, wrinkles, and acne.

2. Apples: 

Apples help to lower the body’s absorption of excess dietary fats. This also helps one feeling full for longer. Moreover, it is believed that including apples in your daily diet helps in keeping heart-related issues at bay.

3. Yogurt: 

It is an excellent source of calcium as well as is rich in protein. It is also a perfect snack for keeping a person full and energized. Plus, it has active cultures that support gut health.

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.
Below Are Some 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 help if you intaken wide variety of brightly coloured 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 food items also help to lead to inflammation inside the body. Thereby causing several health issues.
  • You must 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 important to be cautious while eating out in summer, especially raw, uncooked food such as salads, chats, chutneys, juices, and cut fruits as they might be contaminated.


Above describe How To Increase Immunity Power In Lockdown with the help of fruits vegetable and some exercise. 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 encouraged the subsequent self-care hints as preventive measures and boosts immunity with a special connection with respiration fitness.

  • 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 garlic to your daily diet.
  • Drink decoction or herbal tea of Holy basil, Black pepper, Cinnamon, Dry Ginger, and Raisin.
  • 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.
  • 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 garlic to your daily diet.
  • Drink decoction or herbal tea of Holy basil, Black pepper, Cinnamon, Dry Ginger, and Raisin.
  • 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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