5 Foods to Fight Off COVID-19

By Khala Hurd September 23, 2020


5 Foods to Fight Off COVID-19

Health and Nutrition

By Khala Hurd September 23, 2020

Whether you’re looking for quick information, or want something to impress your friends at dinner, here’s our Featured 5 of the Week!

Wear a mask. Wash your hands. Don’t touch your face. We’ve all heard these things as a response to protect ourselves from becoming infected with COVID-19. What we don’t hear is how a healthy and balanced diet is just as…or if not more effective at protecting ourselves against COVID and other illnesses! Here are 5 foods you can add to your diet right now to keep you healthy!

5. Berries

Experts say those who suffer from diet-related illnesses, such as cardiovascular disease, diabetes, and obesity are at higher risk of developing serious implications from COVID-19. Experts say that one thing all of these diseases have in common is systemic inflammation, meaning inflammation may be negatively affecting those infected with Covid.

Berries are a great food to incorporate into your diet to protect your body because they are anti-inflammatory. Berries contain an antioxidant called anthocyanins, which help to reduce inflammation in the body, as well as boost the immune system. They have also been shown to reduce one’s risk of heart disease.

Keeping your body protected against inflammation may be key not only during COVID-19, but to protect yourself against heart disease and other diet-related illnesses. Added bonus? They even help with brainpower!

4. Leafy Greens

Fresh vegetables from Hindinger FarmAll vegetables are very important to ensure a balanced diet, but leafy greens especially have the vitamins and minerals needed to help protect us against Covid.

Leafy greens, including broccoli, brussels sprouts, spinach, kale, and turnip greens, all are very high in vitamin C. We know that vitamin C supplements are incredibly important when it comes to helping our immune system, but a better way to ensure you’re getting your vitamin C intake is through food!

For adults, 65 to 95 mg of vitamin C is recommended every day. In one cup of cooked broccoli, there is around 102 mg of vitamin C. What an easy way to get your veggies and vitamin C!

Broccoli especially is also a great vegetable to eat to protect against COVID-19 because it’s a great source of vitamin A. Vitamin A is an anti-inflammatory and is critical in maintaining proper immune functioning in our bodies. It has been used to help fight against many infectious diseases, including measles. And, since broccoli contains 13% of our daily value of vitamin A, it is a no-brainer that we should be incorporating broccoli into our diets regularly!

3. Fish

Fatty fish, such as salmon, tuna, and mackerel, are full of nutrients and have many benefits for our bodies, protecting from COVID-19 being just one of them.

They are full of Omega-3 fatty acids, which help lower our LDL “bad” cholesterol, raise our HDL “good” cholesterol, and help lower inflammation in our bodies, which is critical during COVID-19. Fatty fish are also full of vitamin D, another key vitamin we need to help our immunity.

Vitamin D is known for regulating the immune system. Studies have shown that vitamin D can reduce one’s risk of contracting Covid. In one study, findings showed that participants with a vitamin D deficiency were almost 2 times greater to test positive for COVID-19 than those with sufficient levels of vitamin D.

One serving of farmed salmon contains about 66% of one’s daily value of vitamin D, so make sure to incorporate it into your diet!

2. Fermented Foods

yogurt with berriesFermented foods are foods that have good bacteria, or probiotics. They are essential for good gut health and our immune system!

Fermented foods contain microbes that help regulate the microbiome in our guts. They are essential for a healthy gut, and to help with gas, bloating, and diarrhea. They are also essential in immune response! Studies have shown that those who lacked fermented foods in their diets showed a decreased immune response. This decrease could ultimately affect one’s ability to fight off infections, including Covid.

A few great choices for fermented foods include sauerkraut, Greek yogurt, and kombucha. All of which contain lots of good bacteria!


We can’t believe that we even have to say this, but just drinking water can help your body get rid of toxins and keep your immune system running!

Our bodies are over 50% water. Water is essential for us to live, yet we sometimes take it for granted or just plain forget to drink it! On average, we should be drinking at least half of our body weight in ounces every single day. Now, this does not include tea, coffee, or any other mixed drink beverages. This is just straight water.

To give an idea of what this looks like, someone who weighs around 140 pounds should drink at least 70, but ideally 140 ounces of water a day to promote healthy body functioning and to maintain a healthy weight.

Water helps with body functioning by carrying oxygen to all the cells in our bodies, ensuring they have enough to run properly. Water also removes toxins to stop them from building up in the body which can cause us to get sick.

The Bottom Line

Wearing a mask, washing our hands, and social distancing are all important, but feeding our body what it needs to fight off every and all infections, not just COVID-19, is crucial for long-term health.