How to eat healthy during COVID 19


Rich and healthy food

Researchers found out that people who eat rich and flavorful food were less likely to get a respiratory tract infection or the common cold. A healthy, balanced diet is just one of the many ways to boost your immune system, which can help to reduce the chances of getting infected by the COVID-19.


Meal choices that will increase your immunity against the virus


Blueberries, in addition to vitamin C, contains a type of favonoid called anthocyanin, which has antioxidant properties that can help straighten a person’s immune system. A 2016 study found that flavonoids play an essential role in the airway’s immune system.

Citrus foods

All citrus fruits, primarily oranges, but also kiwis as well are an excellent source of vitamin and is a vitamin that is most sought in the winter when the flu reigns. Vitamin C can reduce the duration of the symptoms of the common cold and improves the function of the immune system. For everyone who wants to avoid the fruit sugar, red peppers are a great alternative source of vitamin C.


Garlic as a traditional medicine or remedy can also help prevent the common cold, Garlic has been used for decades in the traditional medicine. One study confirmed that consuming garlic reduces the risk of colds.

Fermented milk

Kefir is a fermented milk product that contains live cultures of bacteria that are useful for our health. Initial research suggests that consuming fermented milk can boost the immune system. According to the research from 2017, regular consumption of fermented milk has antibacterial and anti-inflammatory effects and also increases the activities of the antioxidants in our body.


Salmon, tuna, and other high fat fish are a rich source of omega 3 fatty acids. A long term of omega 3 fatty acid intake can reduce the risk of autoimmune diseases. Fish is easily digested and very rich in proteins. As our mothers and grandmothers say, ‘fish is good for you and for your eyes’ it’s totally true. For those who can’t stand the heavy smell of the fish, be brave, and eat it for your own good.

Sunflower seeds

Sunflower seeds can be tasty seasoning in various salads, but they can also be and kid breakfast cereals. They are a rich source of vitamin E, a very important antioxidant. In the same way as other antioxidants, vitamin e improves immune functions in our body. It is fighting the free radicals in our bodies.


Almonds are another great source of vitamin E. They also contain manganese, magnesium, and fiber. A small handful or quarter of a cup is a healthy snack that can benefit the immune system.

Dark chocolate

Dark chocolate contains an antioxidant called theobromine, which can help straighten the immune system, protecting the cells of the effect of free radicals in the body. Despite its potential benefits, dark chocolate is very rich in calories and saturated fa, so it’s important to eat it in moderation.


The spinach can boost the immune system because it contains essential nutrients and antioxidants, including flavonoids, carotenoids, vitamin C and vitamin E. Vitamin C and E have a positive effect on the immune system. Research also shows that flavonoids can help prevent colds healthy foods.

Stay healthy

During this virus outbreak, we have more time to spend with our families – we can cook together and enjoy every meal. We can fight this vicious virus by focusing on our eating habits and health. Eating good means a healthy body and mind.