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How to Build Immunity Naturally Amid Rising COVID-19 Cases in India

By Dietician Ankita Gupta Sehgal

Clinical Dietician | 16 Years of Experience | Therapeutic Diet Expert


🧬 Why COVID-19 Immunity Matters in India?


India is witnessing another surge in COVID-19 cases. While symptoms may be milder for many, one thing hasn’t changed — the importance of a strong immune system.

Your immunity is not just your defence against viruses — it’s your energy, recovery, and resilience. And the good news? You can boost it naturally — with the right food, hydration, and habits.



COVID-19 Cases in India Immunity


🍽️ What to Eat to Support Immunity

Here’s what should be on your plate every day:


✅ Vitamin C-rich foods

  • Amla (Indian gooseberry)

  • Guava, oranges (in moderation)

  • Lemon water (no sugar)

  • Red & yellow bell peppers


✅ Zinc + Protein

  • Pumpkin seeds, cashews

  • Paneer, dal, boiled eggs

  • Chana, rajma, tofu


✅ Anti-inflammatory spices

  • Turmeric (haldi milk or in dals)

  • Ginger, garlic, cinnamon in curries

  • Ajwain (carom seeds) in warm water


✅ Fermented & gut-friendly foods

  • Homemade curd (room temp)

  • Buttermilk with jeera

  • Idli/dosa batter (fermented foods = better gut = stronger immunity)


💧 Don’t Forget Hydration

Proper hydration supports lymph flow (your body's waste disposal + immune highway).



💡 Tips:

  • Start your day with 1 glass of warm water + lemon or tulsi

  • Sip water throughout the day, especially in dry/cold weather

  • Add jeera/fennel water post meals to aid digestion



🧠 Lifestyle Boosts That Work

Immunity is more than food — it’s about rhythm, rest, and mental well-being.



🛌 Prioritise Quality Sleep

  • 7–8 hours minimum

  • No screens 1 hour before bed

  • Warm haldi milk or chamomile tea at night


🚶 Move Your Body

  • 20–30 mins daily walk, stretching or yoga

  • Even 10-min post-meal walks can lower inflammation


🧘‍♀️ De-stress with Routine

  • Deep breathing (box breathing 4-4-4-4)

  • 5-min sunlight exposure daily

  • Limit doomscrolling: 30 mins max of news/socials


🚨 What to Limit Right Now

  • Excess sugar: weakens immune response

  • Packaged snacks, bakery items

  • Chilled foods & drinks (especially with sinus/cold sensitivity)

  • Smoking and alcohol — compromise lung + liver function



📦 Bonus: My 3-Day “Immunity Reset” Guide (Free Download)

Want a ready-made meal plan + hydration guide for this COVID wave?💬 Drop a comment or DM with “IMMUNITY RESET” and I’ll send it your way.



💬 Final Words

COVID-19 may be part of our lives for a while — but how your body responds is something you can build every single day.Let’s not wait for the virus to knock. Let’s start strengthening from within - Let's focus on building COVID-19 Immunity for India.



Written by: Dt. Ankita Gupta Sehgal

Clinical Dietitian | Specialising in Immunity, Hormonal Health & Weight Loss



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