Nutritional Tips to Help Keep Immune Systems High During COVID

The coronavirus crisis has been a rather frightening time for many families. Although it seems like we can now breathe a sigh of relief thanks to the successes of the vaccine, it is still important to keep as fit and healthy as possible.

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We are in the midst of a global pandemic and there are still several legal and security barriers that the vaccine must overcome. Therefore, we should be very mindful of our health and do everything that we can to keep our immune systems high.

Boosting your immune system

The human immune system is rather complex and can be boosted in several different ways. Our immune systems are basically designed to protect our body from foreign substances, known as antigens, and prevent recurring infections through the creation of antibodies. If your body comes into contact with the antigen again in the future, it will recognize it and fight it off instantly. The stronger your immune system, the faster it can fight off any viruses or bacteria.

There are many ways you can help boost your immune system, including dietary choices, exercise, and sleep. People with weakened immune systems will experience slow-healing wounds, or stomach complaints like constipation, flatulence, and diarrhea. Other common symptoms of a weak immune system include frequent infections, like colds or coughs, and fatigue. The latter symptom is especially common as your body is using all of its energy to fight off infections.

Nutritious diet

Blueberries boost immune system; image source:

The best way to boost your immune system is to make sure that you have a nutritious diet with plenty of fresh fruit, vegetables, nutrients, and vitamins. Salmon is packed with omega-3s, this fatty acid helps enhance the performance of your immune cells and ensures an optimum function.

Soy is an excellent legume to include in your diet as it includes essential minerals and vitamins. These protein-packed beans are so nutritious that they are even used as aquaculture nutrition. Other nutrient-rich ingredients include kale, garlic, blueberries, and sardines.

Hydration and adequate sleep

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Staying hydrated is essential and doctors recommend drinking around eight or ten glasses of water a day. Hydration will allow your body to flush out any toxins and hence lower your chances of contracting the common flu.

Sleep is equally as important when trying to boost your immune system. You want to make sure that your body is well-rested and energized in case it needs to fight off any foreign diseases or infections. Anything less than seven or eight hours of sleep could affect your body from resting and impair brain efficiency.


Stress is yet another factor that can affect your immune system. This is somewhat harder to pinpoint and regulate as it affects everyone differently. Stress can be mitigated with a healthy lifestyle and plenty of exercise or mediation.

Staying indoors for prolonged periods of time can impact your mental health so try to get outside for a well-deserved break. Some people find meditating or yoga to be an excellent way to de-stress. Most importantly, keep healthy and try out whatever works best for you!


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