Anti Viral Foods

15 Best Natural Anti Viral Foods

Your diet has a significant impact on your health. It can either save or destroy your system. Doctors throughout the world agree that food is the most reliable medicine if it is natural.

Many medical practitioners recommend fluid therapy rather than multiple pills for minor ailments. The right knowledge regarding natural healers can save you from those hefty hospital bills. If you are also en route to discover natural virus killers and other remedies for a healthy life, this is the right place to be.

What is a viral infection?

The virus is a microscopic organism but extremely dangerous for the size. It can multiply manifold. However, the virus does require a host to survive. Hence as it invades the body and attaches to the cells, there is the beginning of proliferation. The virus either reprograms the cells until they burst or turn them into cancerous cells. There are multiple ways in which your body may contract a virus.

  • Inhaling droplets of cough and sneeze by a person standing close by.
  • Eating or drinking contaminated foods
  • Insect bites can also be a carrier
  • Exchange of bodily fluids during intercourse with an infected person

How dangerous can a virus attack be?

We have heard of Ebola, Rotavirus, Rabies, Dengue, Spanish flu, Measles, and now SARS-CoV and SAR-CoV2. Many of these viruses are capable of abolishing the entire human race. However, not all of them are potent, yet they do some damage to the human body. Sometimes, the infection is deadly, while other times, it may leave a slight discomfort.

We cannot map the intensity of a viral infection in the initial stages as most show similar traits of chills, cold, dehydration, slight headaches, etc. However, in the impending pandemic and threat of the novel coronavirus, it is wise to consult a doctor even if experiencing a little discomfort.

Human bodies react differently to viruses. When one has a robust immune system, it may be easy to tackle the virus. Our environment gifts us a plethora of natural ingredients that can help strengthen the body from within.

With relentless research, scientists have come up with various natural antiviral foods that safeguard the body against viruses. Here we have compiled the findings for your ease.

Top 15 Natural Antiviral foods that fights viral infection


Peanuts, black beans, chickpeas, green peas, etc., are plant-based proteins that help strengthen our body. They are high in Vitamin A, Vitamin B6, and Vitamin B9 that play an essential role in amplifying the immune system. Assisting the body to produce new immune cells, metabolizing antibodies, and strengthening the immune system are the key tasks of these vitamins.

Leafy Vegetables

Food loaded with vitamins can help you survive a virus. There is no doubt that green leafy vegetables contain the necessary vitamins to build your body and safeguard it from infections.

Most leafy vegetables are a powerhouse of energy with generous bouts of Vitamin A, Vitamin B6, Vitamin B9, and Vitamin C. Vitamin A is crucial at the functioning of T-cells, while Vitamin B6 and Vitamin B9 produce new immune cells and further strengthen immunity. At the same time, Vitamin C removes infected immune cells and attacks pathogens to safeguard the body.

Citrus Fruits

The most common citrus fruits are oranges, lemon, berries, papaya, grapes, kiwi, tomatoes, etc. These fruits contain vitamin C that protects the body against oxidative stress, i.e., the imbalance of healthy antioxidants and dangerous free radicals in the body. Oxidative stress is a condition when the body is most susceptible to diseases. Hence by including citrus fruits, the body protects itself against the situation and stays healthy.


Fish and a few other forms of seafood are high in omega-3 fatty acids. These are capable of enhancing the immunity system in a short period. Doctors recommend seafood to those struggling with immunity issues as it is said to strengthen it within a week.

Omega-3 fatty acids augment the white blood cells to strengthen the immunity further. You can grab your daily dose of immunity from mackerel, salmon, sardines, herrings, oysters, etc. Or, if you are a vegetarian, opt for fish oils after consultation with the physician.


White blood cells are pivotal components of our immune system. They fight off diseases and also aid in building new immune cells. However, they require zinc to function efficiently. Consuming lean meat can contribute to the zinc needs of white blood cells and help fight infections. Having some chicken, lamb, beef, or other forms of lean proteins will suffice your daily needs and safeguard against viral infections.


Many spices also contribute to combating viral infections. Turmeric is one such antiviral food that helps ward off infections and also treats the existent ones. The curcumin present in turmeric boosts mitochondrial health, i.e., our cells’ powerhouse, and helps fight free radicals. A small pinch of turmeric into your daily diet will be enough to shield the body, or go ahead and brew turmeric tea to immerse in the antiviral benefits.


Ginger, an essential to enhance the taste of your curry, is also a boon to your health. It can kill viruses that invade your body through ingestion. This root’s antiviral and antibacterial properties can quell viruses before they mitigate and safeguard the body from complications. It is advisable to use ginger daily to avail all benefits of this natural antiviral food.


Not many are fans of the distinctive smell of garlic. However, it is the smell imparted by sulfur compounds that shields the body against viral infections. It also enhances the immune system. Another compound, allicin, in garlic has high antiviral and antibacterial properties to protect our body from unwanted contaminants.


Most people are fond of oregano and love to sprinkle their food with the herb. But do we know that it is an exceptional natural antiviral food? Oregano contains carvacrol, having antiviral properties even to control Murinorovirus within 15 minutes of exposure. Oregano oil is also effective against viruses and is a safe alternative for protecting infants and children against viral invasion.


The earth bestows us with many medicinal herbs, and basil is one among them. There are varieties of basil, and almost all are used in the dishes. The compounds like apigenin and ursolic acid raid the potent virus and throw them out of the body. A recent study about holy basil reveals that a specific amount of the herb if taken continuously for 4-weeks, escalates the levels of T-cells that act to banish the lingering viruses from the body.


Honey is an all-purpose natural antiviral food that can be applied topically and ingested to attain maximum health benefits. In older times, people applied honey to wounds to soothe the pain and stop infection. Nowadays, with modern scientific studies, honey is an extraordinarily armed natural antiviral food with antioxidants to fight over 60 species of bacteria and viruses.

Coconut oil

Extra virgin coconut oil is a relief in many ailments. Similar to honey, it is also topically applied to soothe ailing skin. If used in food, extra virgin coconut oil fights away the viruses with its antimicrobial properties. The lauric acid available in extra virgin coconut oil takes down the heftiest bacteria and virus to block infections.


Yogurt is a product from the fermentation of the lactic acid of milk. It is a staple in multiple cuisines and is regarded as a healthy alternative to fast foods. With regular yogurt consumption, our body escalates in T-cells production, antibody production, and cytokine products that help destroy the virus inside your body. Also, probiotics in yogurt are a vital antiviral element that can reduce the impact of potent viruses.

Dark Chocolate

Let’s scream the truth out; dark chocolates are yum. The sweet and sour flavor of the real dark chocolate, i.e., 70% to 90% cocoa, contains antioxidants in abundance. The magnesium present in dark chocolates is exceptional in enhancing the immune system. Other nutrients that repel viruses are lymphocytes and macrophages.


Nuts and seeds are the undisputable masters of nutrition. They are packed with vitamins, minerals, and all essential goodies for a healthy life. A handful of nuts taken daily will provide you with Vitamin A, B6, B9, D, E and magnesium, selenium, etc. Consuming nuts helps the body produce T-cells and destroy the free radicals. It also stimulates immune cells and enhances their capacity to ward off viruses. Vitamin E is a robust antioxidant shielding the body from bacterial and viral invasion.

Tips to boost your immune system

Our body does need antiviral foods to strengthen immunity and fight diseases. But stocking on these is not enough. Here are a few tips to boost immunity using natural antiviral herbs and foods.

  • Divide your daily intake into 3 meals and 2 snacks
  • Replace junk and fast food with healthy snacks such as yogurt, nuts, or fruits.
  • Stay away from processed sugars
  • Embrace plant oil and other such natural fats
  • Always stay hydrated and aid your body to fight diseases
  • Enjoy your food and eat guilt-free
  • Exercise and lead an active life

How to protect yourself against viruses

We are following a lot of precautions with the onset of Covid-19. However, these habits can help keep all the viral infections at bay. Let’s have a look at the crucial antiviral practices to keep the virus away.

  • Maintain the cleanliness standards everywhere
  • Clean your hands regularly and avoid touching the face
  • Stay away from others in case of an infection
  • Do not come in close contact with an infected person
  • Thoroughly wash cook your food before consuming


Natural antiviral foods are readily available around you. You can start your health journey by swapping your snack with natural antiviral foods to stay safe from viruses.

Next time fill your plate mindfully and absorb the goodies of nature to protect and safeguard yourself against viruses.