Blog

Dietician Sheela Seharawat

Boost Immunity Year-Round & Fight Long COVID Naturally

Immunity Isn’t Just for Winters: How Your Plate Can Fight Long COVID

Immunity Isn’t Just for Winters: How Your Plate Can Fight Long COVID

—

In today’s world, immunity is more than just a buzzword. It’s your body’s full-time bodyguard. While we often bulk up on oranges and turmeric tea during winter, boosting your immunity year-round is essential—especially in the age of Long COVID.

But did you know that what you eat can play a powerful role in both preventing and managing post-COVID symptoms?

Let’s explore how everyday foods and smart nutrition choices can help you strengthen your immune system, support your recovery, and even help with natural weight loss—all from the comfort of your home.

—

Why Immunity Matters Beyond Flu Season

Most people think about boosting immunity only when the weather gets chilly. But your immune system works 24/7 to fight off viruses, bacteria, and even stress.

After recovering from COVID-19, many people experience lingering symptoms like:

• Fatigue

• Brain fog

• Digestive issues

• Joint pain

• Inflammation

This is what we often call "Long COVID." And here’s the truth: your diet can help reduce these symptoms and support faster healing.

—

 Foods That Strengthen Immunity & Fight Long COVID

Your immune system needs the right nutrients to function properly. Here’s what you should add to your plate:

 Vitamin C-rich foods

• Oranges, kiwi, bell peppers, amla (Indian gooseberry)

• Boost white blood cell production

 Zinc-rich foods

• Pumpkin seeds, chickpeas, lentils

• Essential for healing tissues and reducing inflammation

 Probiotic-rich foods

• Homemade curd, fermented veggies, kefir

• Improve gut health, which directly impacts immunity

Omega-3 fatty acids

• Walnuts, flaxseeds, fatty fish

• Help lower inflammation—a key issue in Long COVID

 Antioxidant-rich spices

• Turmeric, cinnamon, ginger, cloves

• Support detoxification and cellular repair

—

 Hydration: Your Secret Weapon

Don’t underestimate the power of water. Staying well-hydrated:

• Aids digestion

• Removes toxins

• Maintains body temperature

• Supports cell functions

Bonus tip: Start your day with warm water + lemon + a pinch of turmeric to kickstart your metabolism.

—

 Lifestyle Tweaks That Enhance Your Body’s Healing

It’s not just about food. Recovery from Long COVID or any viral illness is holistic.

Here’s how you can support your body naturally:

• Sleep at least 7–8 hours a night

• Get morning sunlight for Vitamin D

• Practice light movement (yoga, stretching, walking)

• Try deep breathing or meditation to manage stress

All of these steps also support weight loss, especially if you're trying to lose weight without gym workouts.