After the situation that is lived with the coronavirus, where every day it is present in more countries, where society has taken various measures to protect and prevent it, such as masks and antibacterial gel, however, there is another aspect that is of utmost importance in these cases, food, which will be of great help to strengthen your defenses.

Coronaviruses are an extensive family of viruses that can cause disease in both animals and humans.

In humans, several coronaviruses are known to cause respiratory infections that can range from the common cold to more serious illnesses such as Middle East respiratory syndrome (MERS) and severe acute respiratory syndrome (SARS). The coronavirus that has been most recently discovered causes the coronavirus disease COVID-19.

Food is essential to increase the body’s defenses and prevent the spread of any disease.

It is very important that we try to increase our defenses to deal with this epidemic that is killing many people in the world.

We refer to food, since this is of the utmost importance, and more in this case when it is necessary that our immune system is in the best conditions; so here we will leave you some of the foods that will be of great help to strengthen the immune system.

What are the foods that strengthen the defenses?

Citrus Foods

Yes, this is a great ally to enhance our immune system and therefore prevents colds or colds, as well as being of great help to cure the most common symptoms of different respiratory diseases; lemon, lime, orange, grapefruit, contain vitamin C, and therefore achieve the above.

Vitamin C is essential to prevent the spread of respiratory diseases. Consuming citrus fruits is one way to get a good amount of this vitamin. In addition, citrus fruits are foods that we can get easily.

According to an article from the U.S. National Library of Medicine, the colds of people who consume vitamin C regularly can last less time and, in addition, their symptoms are usually less severe. It should be considered, however, that once you have the disease, it has no therapeutic effects.

Additionally, vitamin C is important for the formation of proteins that are used in the skin, tendons, ligaments, and blood vessels.

It also helps wound healing and repair cartilage, bones and teeth.

The recommendation is to consume oranges, lemons, grapefruits, mandarins, kiwis, strawberries and melons. Also foods such as red and green peppers, broccoli, potatoes and tomatoes.


Probably at some point you heard that garlic is very good, and of course it is, since, among its benefits, is that it can be a natural antibiotic and is recommended to treat colds and lung conditions, contains antibacterial and antiviral properties. This food is highly recommended due to its somewhat vitamin B content.

In tests carried out in laboratories, researchers have found that garlic has properties that allow it to fight infections, bacteria, viruses and fungi.

The way to consume garlic is varied, since you can include it as an ingredient in your meals, in sauces or dressings and of course, raw.

Although more studies are needed to determine the specific benefits of this plant in humans, research conducted in southern European countries found a link between the frequency of garlic and onion consumption and a lower risk in the development of certain types of cancer.

Garlic has a variety of antioxidants that attack the “invaders” of the immune system.

“One of its targets is Helicobacter Pylori, a bacterium associated with some ulcers and stomach cancer.”


Believe it or not, it fights respiratory diseases such as infections. The portal Better with Health, explains that this is not only used for the gastronomic field but also for medicinal purposes. Among some of its benefits, it also explains that it helps relieve the cold, is antioxidant, improves circulation, among others.

Food that may sound a little unpleasant to consume, but that has a high content of nutrients that help strengthen the body.

Similarly, onions fight respiratory diseases, as well as infections, such as pharyngitis, laryngitis, lung infections and respiratory conditions.


These types of fruits are highly recommended because they are a great source of minerals that helps strengthen the immune system.

It also generates a great vitamin intake. They are also foods that satisfy hunger, thus helping to avoid cravings that make us gain extra pounds.

The nuts that you should not forget to consume are nuts, peanuts, almonds, hazelnuts and seeds such as sunflower, chia or pumpkin, etc.

Natural yogurt

This milk-derived product contains lactobacillus and probiotics that improve our health.

Not forgetting to mention that it is a food that strengthens our immune system and takes care of our body.

And although their properties are more focused on improving and caring for the intestines, they can also prevent flu and strong colds.

Like other fermented dairy products, this food has probiotics, also known as “good bacteria.”

They are defined as living microorganisms that, when administered in the right amount, are able to regulate the immune response, according to the Food and Agriculture Organization of the United Nations (FAO).

Probiotics have several benefits for humans, including preventing colds and flus, or decreasing the severity of symptoms if the illness cannot be avoided.

Also “good bacteria” help prevent vaginal and urinary tract infections and speed recovery from certain intestinal infections, such as irritable bowel syndrome.


They are marine animals, which may be naked or covered by a shell. Mollusks such as clams, mussels, octopus and squid, are among the foods with the highest content of zinc, which is essential for the immune system.

Prawns have zinc, an essential element for cells that respond to diseases.

However, it is important to emphasize that the consumption of these maritime foods must be with measure and avoiding at all costs to fall into excess.

Otherwise we could have the opposite effect and see our defenses affected.

According to an article from Harvard Medical School, in the United States, when there is a deficiency of this chemical in the human body, T cells (or lymphocytes), which coordinate the cellular immune response, stop working properly.

However, it is important to keep in mind that the excess of this substance can inhibit the mechanism that defends the organism from diseases.

Foods that include Cereals

Several scientific studies suggest that vitamin B6 deficiency, found in oats, wheat germ, and rice, decreases the immune system’s response.

Vitamin B6 is found in cereals such as wheat and oats.

An example of this situation, according to an article from Harvard Medical School, in the US, is the ability of lymphocytes to mature and transform into various types of T and B cells.

The moderate supplementation of amounts that allow to level the deficiency of vitamin B6, restores the functioning of the immune system.

“Cereals, meat, fish, chestnuts, cheese and eggs also have selenium, which in addition to benefiting the immune system, decreases infectious diseases in the elderly and helps the recovery of children with respiratory tract infections”

Preventive measures when consuming food taking into account the Coronavirus

The preventive measures recommended by the World Health Organization are as follows:

  • Wash your hands frequently with an alcohol-based hand sanitizer or soap and water.
  • Avoid as much as possible direct contact with people who have acute respiratory infections in areas where the virus circulates, or may circulate.
  • Avoid physical contact with anyone who has a fever and/or cough.
  • Contact with wild animals that could act as transmitters should also be avoided.
  • Seek medical attention if traveling to regions where the virus exists and showing signs of acute respiratory infection.
  • People with acute respiratory infection from potentially affected areas should cover their mouth and nose when sneezing or coughing, wash their hands frequently, and avoid direct contact with others.
  • Reduce the consumption of undercooked or raw food, from animals.

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You may also be interested in: Differences between quantitative research and qualitative research

Coronavirus: foods that help strengthen the immune system

Coronavirus: foods that help strengthen the immune system

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