How we can maintain immunity in this Omicron time?

 How we can maintain immunity in this Omicron time?

Shivani Kandwal

With the third Covid wave already upon us, just like everyone else, you also must be pretty worried about yours and your family’s health. Immunity being the game changer, get to know what you should eat and what not to keep yourself fighting fit. Read on to know more:

Food groups you must inculcate to boost your immunity!!

Vitamin C

It’s a water-soluble essential nutrient which acts as an antioxidant. Antioxidants help fight with free articles & help our White blood cells to fight against the toxins.

  1. Add fruits such as orange, kiwi, grapefruit, strawberry, papaya, gooseberry in your daily routine.
  2. Include 2 serving of vegetables like spinach, broccoli, coriander leaves, red & green bell peppers in your meals.
  3. You can add easily available supplement – Limcee (1 tablet daily)

Vitamin E

Vitamin E is a powerful antioxidant, as per researches vitamin E is crucial for maintaining a healthy immune system. Vitamin E has an very important role in diff of T cells in thymus. Include a handful of nuts & seeds daily to ensure an adequate amount of vitamin E. Practice soaking nuts & seeds for better absorption of nutrients.

Omega 3 fatty acids

Omega 3 fatty acids are essential fatty acids as they can not be produced by our body on its own. Omega 3 has said to reduce inflammation and thus improves immunity. Best sources of omega 3 fatty acid are

  1. Walnuts
  2. Flaxseeds
  3. Chia seeds
  4. Fatty fishes (tuna, salmon, mackerel, trout)


Zinc plays an important role in immunity building as zinc can affect the basic cellular functions like DNA replication, RNA transcription, cell division etc. Zinc also works as an antioxidant. Best sources of zinc are as follows

  1. Cashews
  2. Chickpeas
  3. Dairy products
  4. Oysters

Vitamin D

Deficiency of vitamin D can lead to a weak immune system as it has anti-inflammatory & immunomodulatory properties and is crucial for a strong immune system. Better to take the supplement after getting the blood test done.

Sources of Vitamin D are

  1. Mushrooms
  2. Fatty fishes
  3. Fortified cereals
  4. Milk & milk products
  5. Egg yolks

Take enough sleep Yes! It is very important to take good quality sleep, when we sleep our body releases cytokines which helps us to improve our immune system. Sleep deprivation can lead to low or weak immunity.

Stay hydrated

Drinking enough water has endless benefits to our body, so no wonder hydration leads to better immunity as water helps to carry oxygen to blood cells which help in the proper functioning of the system. It helps in removing toxins from the body hence reducing the negative impact on our immune system.

Include naturally occurring antiviral foods like ginger, garlic, turmeric, star anise, black pepper to keep your immunity levels on the peak.

Tip: consume turmeric & back pepper together for better absorption of curcumin. Important: Take less stress as stress can lead to oxidative stress in our cells which leads to weakening of the immune system.

Foods to Avoid

Junk, sugary, refined food

Shivani Kandwal is a
dietician, nutritionist,
diabetes educator, &
Founder, Nutrivibes


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