Must haves on your daily nutrition during this pandemic to keep up with your immunity against Covid- By Ryan Fernando, India’s Number 1 Nutritionist

Ryan Fernando ( India’s leading Celebrity & Sports Nutritionist. Ryan today is a name synonymous with health and nutrition in India, and a go-to guiding figure for India’s leading sports celebrities and Bollywood megastars.With his research over the years, has time and again proved to turn tables around for his clients, helping them achieve floating goals in a short span of time.

As I am writing this India has reported the highest number of active cases in a single day since the pandemic began last year.

The healthcare structure is under immense pressure; there is a shortage of beds, oxygen, and vaccines. While the government is trying to do its best, we as individuals can’t shy away from our duties.

We can do the best during this time to work on our immunity, eat healthy, and follow all protocols.

The best protection against infectious diseases and a secret to good health is a strong immune system. A good resistance to infections can be established by improving the body’s natural ability to protect itself.

Low immunity is caused by a variety of factors, including poor nutrition, and some foods & supplements may help improve immunity.

  1. Amla – For centuries, amla has been used as an effective home remedy for boosting immunity against infections. It is high in vitamin C, which helps the body produce white blood cells (WBC), which aid in the fight against infections and diseases.  It is also a powerful antioxidant.
  2. Oranges: It contains vitamin C, which helps to improve our immune systems by protecting cells and encouraging immune cell development and function.
  3. Guava: Guavas are high in vitamin C and are one of the most nutritious fruits. It has four times the amount of vitamin C contained in oranges. Vitamin C boosts your immune system and protects you from diseases and pathogens. Quercetin, lycopene,  vitamin C, and other polyphones are potent antioxidants that help to preserve good health by neutralizing free radicals produced in the body.
  4. Ginger: Ginger contains gingerols, which are known to improve immunity. Gingerols have been shown to inhibit replication of viruses.
  5. Garlic: Garlic’s antiviral, antifungal, and antibacterial effects are due to allicin, an active compound. It improves the immune system by increasing WBC’s disease-fighting response.
  6. Turmeric helps to boost our immunity by including the active ingredient curcumin, which has anti-inflammatory effects. Curcumin reduces a number of inflammatory molecules that are responsible for virus-caused damage. It also slows the replication of the virus, giving it antiviral properties. As a result, curcumin lowers viral load.
  7. Tulsi: Vitamin C and zinc are abundant in tulsi. As a result, it serves as a natural immunity booster and prevents infections. It has powerful antiviral, antibacterial, and antifungal properties, protecting us from a wide range of infections. On an empty stomach, eat 2-3 fresh Tulsi leaves.
  8. Black Pepper: An antibacterial and antioxidant agent, black pepper contains vitamin C, which increases immunity naturally and also works as an antibiotic. Pepper has been shown to produce more T-killer cells in the human body.

Additionally supplements also play a vital role in boosting immunity. Zinc, Vitamin C, Vitamin D, Glutamine are some of the supplements that might help you fight against the virus. The timing and dosage of the supplement are very important and should only be consumed under the guided advice of a nutritionist or a doctor.

Kadha’s are also beneficial to boost your immune system and can easily be made too. Many different combinations of herbs and spices are used in Kadha recipes. Try Amla, Ginger & Green Tea Kadha. 


  1. Boil water
  2. Add amla powder/grated amla
  3. Add green tea
  4. Add grated ginger 
  5. Boil for some time and serve hot

Add the above foods in your diet rather than trying to eat them raw or in concentrated form.

I also have seen that lowered Vitamin D levels are linked to poor immunity. So get a blood test done to check your vitamins and minerals levels. If any are low, contact a nutritionist at QUA NUTRITION clinics for more advice on a personalised DIET and Supplement prescription.