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Immunity Boosting Diet Plan

Immunity Boosting Diet Plan

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Boost your immunity with the right diet and exercise


Several dietary and lifestyle changes may strengthen your immune system. They help fight harmful pathogens and disease-causing organisms. Let’s discuss some tips which may help boost your immune system.

1. Eat whole foods

Whole foods including fruits, nuts, seeds, and vegetables are rich in antioxidants and certain nutrients which protect you against harmful pathogens. 
The fiber present in these whole plant foods is healthy for the beneficial gut bacteria or gut microbiome. A healthy gut microbiome can help boost your immune system and prevent you from being attacked by harmful pathogens through the digestive tract.  Fruits and vegetables are high in vitamin C. This can reduce the duration of the common cold. The antioxidants present in whole food prevent the oxidation of harmful free radicals, hence reducing inflammation. Chronic inflammation leads to several harmful diseases, like diabetes, heart disease, Alzheimer’s disease, and certain cancers.


2. Include healthy fats

Acute inflammation is a normal immune response\ to stress or injury, but chronic inflammation can hurt your immune system. Inclusion of healthy fats in your diet, including olive oil and salmon, may boost the immune system against pathogens by decreasing inflammation. Omega 3 fatty acids fight inflammation. 
Olive oil is highly anti-inflammatory and may help fight off harmful bacteria and viruses. It also reduces the risk of chronic inflammation, linked with diseases diabetes, heart disease, and certain types of cancer. 


3. Eat fermented foods or take a probiotic supplement

Fermented foods are high in beneficial bacteria. Intake of fermented foods increases the population of these bacteria in your gut. Fermented foods include yogurt, natto, tempeh, sauerkraut, kimchi, and kefir. According to some research, a well flourished gut microbiome helps your immune cells to differentiate between healthy cells and harmful pathogens. If regular intake of fermented foods is not possible for you, switch to probiotic supplements. Supplementation of probiotics strengthens the immune system and lowers the levels of virus in the nasal mucus when compared with a control group. 

Fruits and vegetables

4. Stay hydrated

Although there is no relation between hydration and the attack of harmful bacteria and viruses, staying hydrated is important for overall health. 
Dehydration may cause indigestion, mood swings, reduced focus, physical performance, and heart and kidney function. These health issues increase the risk of illness. Although tea and juice also hydrate you, water is the best option, because it is free of calorie
s, additives, and sugar. Fruit juice and sweetened tea have high sugar contents. For young adults, it is recommended to drink water when you are thirsty and stop when you are no longer thirsty, but for older adults, it is recommended to drink water regularly,  even if they do not feel thirsty. The reason behind this is older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. 


5. Limit sugar intake

According to the reports of some studies, added sugar and refined carbs may contribute to increased weight and obesity. Obesity is linked with an increased risk of getting sick. According to a study, obese people administered with flu vaccine have twice the risk of getting the flu, when compared with normal-weight people who received the vaccine. Cutting sugar intake may aid in weight loss and reduce the risk of getting type 2 diabetes, obesity, and heart disease. All of these weaken the immune system. Limiting and cutting sugar is an important part of an immune-boosting diet. It is recommended to limit your sugar intake, to less than 5% of your daily calories. 

Colored bell peppers with quote

6. Reduce your stress levels


To boost your immune system, it is very important to relieve your stress and anxiety. Long-term stress may lead to inflammation and compromised immune cell functions. Psychological stress can suppress the immune response in children. Meditation, exercise, yoga, and some other mindfulness practices may help you manage your stress and anxiety. 

body made up of fruits and vegetables

7. Get enough sleep

Inadequate or poor sleep can make you sick. According to a study, individuals taking less than 6 hours of sleep per night are at a higher risk of getting a common cold when compared with those taking a sleep of 6 hours or more per night. Proper rest strengthens the immune system, and also sleeping more when you are sick, allows your immune system to better fight the illness. 
A sound sleep of 7 hours per night is good for adults, teenagers should sleep 8-10 hours, and younger children and infants should sleep up to 14 hours. Exercising regularly, leaving the screen an hour before sleep, sleeping in a completely dark room, and going to bed at the same time every night enhance the quality of your sleep. 


8. Regular exercise


Prolonged and intense exercise can suppress the immune system, but moderate exercise can boost your immune system. People with compromised immune systems must do at least a single session of moderate exercise to boost the effectiveness of their vaccines. Also, regular and moderate exercise may reduce inflammation, leading to regular regeneration of your immune cells. Exercises like brisk walking, swimming, light hiking, jogging, and steady bicycling should be done at least 150 minutes per week. 


9. Include some supplements, whenever required

Despite several claims supplements about their ability to prevent and cure COVID-19, the National Institutes of Health (NIH) says that there's no evidence to support the use of any supplement to prevent or treat COVID-19

Some studies suggest that supplements may strengthen your body’s general immune system. Let’s discuss such supplements:


Immunity boosting supplements and their effects



Vitamin D

The deficiency of vitamin D suppresses the immune response, so supplementation of vitamin D may counteract this effect. If you already have adequate levels of vitamin D, supplementation is not going to give you extra immunity.

Vitamin C

Taking 1000-1200 mg of vitamin C per day may reduce the duration of the common cold by 8% in adults and 14% in children, but is not able to prevent it.


According to a small study, elderberries can reduce the symptoms of viral infections in the upper respiratory tract. However, more study is needed.


A study reported slightly quicker relief from the symptoms of cold in individuals taking Echinacea when compared with a placebo group. However, this difference was insignificant.


Supplementation of zinc, more than 75 mg per day may reduce the duration of cold.


However more research is needed, studies till now report that supplementation of garlic may reduce the incidence of the common cold by 30%.


You must purchase any supplement that has been independently tested by a third-party organization, as the labeling present on your supplement may be misleading.  
However, no food is going to prevent or cure COVID-19 infections, a strong immune system will help you prevent common colds, flu, and other infections.

Let’s discuss some food items which may boost your immunity:


Immunity boosting food items

Food items

Health benefits


  • Broccoli is one of the healthiest vegetables, packed with several healthy nutrients, including vitamin A, C, E, fiber, and antioxidants.

  • Eating minimum cooked broccoli is the best way to eat it.

  • Steaming is the best cooking method to retain its nutrients. 


  • In addition to vitamin C, spinach is packed with other beneficial nutrients like beta carotene and antioxidants.

  • Spinach boosts the immune system and increases the infection-fighting ability of the immune system.

  • Like broccoli, cook it as light as possible to retain its nutrient contents. 

Red bell peppers

  • Red bell peppers are extremely good in vitamin C and also contain beta carotene.

  • In addition to boosting the immune system, it is also healthy for the skin and eye health. 


  • Consumption of ginger is linked with reduced inflammation, throat soreness, and nausea.

  • Ginger packs some heat in the form of gingerol and is also known to decrease chronic pain and cholesterol levels.


  • Garlic is high in sulfur-containing compound allicin.

  • This is believed to be behind the immune-boosting properties of garlic. Additionally, garlic may slow down the hardening of arteries and help lower blood pressure levels. 

Citrus fruits

  • Citrus fruits are high in vitamin C and it is thought to increase the production of white blood cells.

  • White blood cells are key to fighting infections.

  • Vitamin C helps in quicker recovery from the common cold.

  • Some common citrus fruits are oranges, limes, lemons, grapefruits, and tangerines.


  • Papaya is loaded with vitamin C one single medium papaya contains almost double the RDI of vitamin C.

  • Additionally, it contains good amounts of potassium, magnesium, and folate.

  • The digestive enzyme papain, found in papaya, is linked with anti-inflammatory properties.  


  • Kiwi is loaded with folate, potassium, vitamin K, and vitamin C.

  • Vitamin C enhances the production of white blood cells and helps fight against infections.

  • Other nutrients present in kiwi help in the proper functioning of other parts of the body.


  • Turmeric has great anti-inflammatory properties and has been used to treat osteoarthritis and rheumatoid arthritis since ancient times.

  • The high concentrations of curcumin present in turmeric are responsible for the immunity-boosting and antiviral properties.

  • It can also help decrease exercise-induced muscle damage.

Green tea

  • Green tea is high in flavonoids and epigallocatechin gallate (EGCG).

  • Both are powerful antioxidants and are known to enhance immune function. Green tea also contains good amounts of amino acid L theanine.

  • L theanine may aid in the production of germ-fighting compounds in your T cells.


  • Yogurt contains live and active cultures which help boost the immune system and fight against diseases.

  • Yogurt also provides decent amounts of vitamin D, which is also known to boost the immune system. 


  • Almonds are a great source of vitamin E and healthy fat.

  • Vitamin E is a powerful antioxidant and serves as a key to a healthy immune system. 

Sunflower seeds

  • Sunflower seeds are packed with vitamin B6, vitamin E, phosphorus, magnesium, and selenium.

  • Vitamin E is a powerful antioxidant and serves as a key to a healthy immune system.

  • According to some animal studies, selenium has the potential to combat viral infections like swine flu (H1N1). 


  • Poultry, including chicken and turkey, are high in vitamin B6.

  • Vitamin B6 is vital for several chemical reactions in the body and is also needed for the formation of healthy red blood cells.

  • Chicken soup may lower inflammation and help improve the symptoms associated with cold.


  • Shellfish, including oysters, crabs, lobsters, and mussels are high in zinc.

  • Zinc is needed for the proper functioning of the immune system.

  • However, too much zinc can inhibit immune functions.

Balance is the key to proper nutrition. Eating just one of these foods won’t Colored vegetablesbe enough to help fight against flu and infections, even if you eat it regularly.


Serving size and recommended dietary intake should always be kept in mind. Too little or too much of any nutrient can harm you.
Eating right is a great start, and there are other things you can do to protect yourself and your family from the flu, cold, and other illnesses.

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Your queries (FAQ)

Nothing, you need not to pay only consultation charge which you have to pay before the consultation. Please book an appointment from here.


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You can book an initial appointment from here.


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Before joining we need some blood and urine reports. So, if you are planning to join please do these tests and then consult with Dr. Pankaj Kumar. A detailed discussion will uncover many folds of your health problems which you should know for better management.

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Yes, you can definitely join without any tests report but customization is only possible with a proper clinical history, dietary history, and some basic blood and urine reports. Please book an appointment from here.


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You need to choose your plan as per your requirements or disease.

  1. Purchase the plan
  2. After a successful purchase, you will get forms in the dashboard
  3. You need to fill out the forms (profile form, photo and report upload, and enrolment form.
  4. If you are opting premium plan then please fill out the food choices form and submit
  5. After submission, we will schedule a call with Dr. Pankaj Kumar for a brief discussion and dietary history. 
  6. We usually deliver your diet plans after 3-4 days after all the formalities are over. This is the time when Dr. Pankaj Kumar customizes your diet plans.
  7. Diet plans are given in the dashboard. These diet plans are not advisable for others. 
  8. Usually, we assign a 7-10 days diet initially, and then according to response, we assign further plans.

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We have a team of doctors for online consultation. You can request online consultation here. You need to pay the doctor’s consultation fee in their account directly. 


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No, weight loss with any means (except a good balanced diet and exercise) creates problems in long run. These plans usually target muscle loss which is not recommended in our program. We preserve muscles and help to lose fat. For better understanding, you can do regular body composition analysis from any gym or you can buy this scale to analyze yourself.

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His lifestyle modification program is definitely superior and there are multiple reasons for joining his program; we are mentioning a few of them.

  1. His approach is very different. People like to discuss their problems in detail. Dr. Pankaj Kumar listens to everything then he connects their current problem with their lifestyle scientifically.
  2. He is a medical doctor who is having nutrition expertise which enables him to understand disease in a better way. You may rarely find a post-graduate doctor with expertise in nutrition. Watch the video “Why did Dr. Pankaj Kumar come into nutrition practice?” Dr. Pankaj Kumar is actively working for the betterment of his patients in a unique way for many years.
  3. His approach is individual-based. Every patient is different so their requirement is also different. 
  4. Full customization is another thing that enables patients to sustain a good lifestyle for a longer duration.
  5. The one-to-one approach gives a better motivation.
  6. Constant support and motivation via call or WhatsApp or recorded video and many more…

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If you are desperate to get results in just a few days then you are not in the right place. We advise people to watch this video to understand “why weight loss or any lifestyle modification results take time?”

Always remember, if you are getting results in just a few days then the probability of muscle loss is more. An ill person does not give any result. “Swasth sharir me swasth man ka niwas hota hai.” Most overweight or obese patients do have insulin resistance. Without healing insulin resistance you may not see any result. If your insulin is settling down, if insulin sensitivity is becoming better, you will certainly see positive results.  Weight loss is very difficult in certain diseases as these patients do not respond to diet and exercise programs. In these cases, pharmacotherapy may be required or in extreme cases, bariatric surgery is the only option. Weight loss is a very complicated process and it requires a lot of motivation as well as the right guidance.

These are the diseases/conditions where weight loss is very challenging. 

  1. Lack of motivation
  2. Psychiatric illnesses like stress, depression, anxiety, binge eating behavior
  3. Hormonal imbalances like post-menopausal condition
  4. polycystic ovarian disease (PCOD/PCOS)
  5. An endocrinal disorder like hypothyroid condition
  6. Chronic inflammation, however, is a dangerous health condition that can be caused by environmental or dietary factors such as prescription medications, smoking, air pollution, and certain foods, including sugar, wheat, and dairy. Chronic inflammation can lead to cellular damage, which in turn impairs normal functioning throughout the body. Alcohol (including beer and wine) is a refined carbohydrate, similar to sugar, candy, and white flour. Besides adding calories, alcohol may raise blood sugar and insulin levels, which can contribute to weight gain.
  7. Cushing’s syndrome Elevated levels of cortisol in the body for an extended period of time can also lead to Cushing’s Syndrome
  8. Syndrome X: Syndrome X or hyperinsulinemia, refers to a group of health conditions that seem to be related to insulin resistance.
  9. Certain medications:
  • Medications used to treat type 2 diabetes (such as sulfonylureas)
  • Antipsychotic or schizophrenia medications, including chlorpromazine, thioridazine, and olanzapine
  • Beta-blockers – medication prescribed for high blood pressure, and some heart diseases.
  • Antidepressants such as amitriptyline, imipramine, or trazodone
  • Hormone replacement therapy
  • Birth control pills
  • Corticosteroids are taken for conditions like asthma and lupus
  • Antiepileptics are taken to control seizures, especially valproic acid and carbamazepine

We do not give any guarantee as the results vary from patient to patient. We help to heal your body from the inside and you will definitely feel better. Results are not only observing weight change on the weighing scale rather you should focus on body composition change. It is usually observed by decreasing fat percentage and increasing muscle percentage. We always stressed to read our terms and condition carefully before joining. We do not initiate any refund if you do not get the results as we already informed you results vary from person to person. Read our refund policy here.

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For one monthly plan, we do not offer any refund. Customization is a time taking process and after delivering a diet refund is not possible rather we can further customize it as per your choice and body’s requirements. So before joining, make sure you will continue for the chosen duration. Read our refund policy here.

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