Nutrients to boost defences against coronaviruses

Chocolate la superlativa

The current global situation caused by the SARS-CoV-2 virus, its infection rates and, unfortunately, the deaths it is causing, imposes on us the need to take measures to defend ourselves. One of the best decisions is to avoid infection, but this is not always possible. Therefore, strengthening our immune system is essential, and this can be achieved, among other ways, through food. For this, foods such as olive oil, chocolate and other natural foods increase our defences. Consequently, if we catch the virus with high defences, we may not even realise that we have been infected, according to many researchers and biologists.

In addition, all the information we show has been taken from the book “Reinforce your defences by Grijalbo” and written by the journalist and dietetic technician. In his book, he explains the nutrients that we can obtain naturally and that can protect us against viruses, including SARS-CoV-2. In this way we could prevent that if we catch this virus we get severe forms of Covid-19.


  1. Vitamins to strengthen the immune system
  2. Honey and pollen
  3. Exercise and lifestyle habits

Summary: Tips to strengthen your immune system, mainly by eating natural products.

Related articles: Where to buy quality extra virgin olive oil? Where to buy quality raw honey?

1. Vitamins to strengthen the immune system

These are all the vitamins that will help us to strengthen the immune system and, therefore, will help us to avoid catching the virus or, if we do catch it, to avoid serious effects.

a) Vitamin D

Vitamin D is a compound that helps to start our defences in the first moments of the arrival of viruses and bacteria in our body. In addition, when we have low levels of vitamin D, our immune system acts more slowly. According to several studies, a lack of vitamin D may complicate the symptoms of Covid 19.

For this reason, we need to increase the level of vitamin D in our body.

Where do we get vitamin D naturally?

The best source of vitamin D is sunlight. For this reason we should get 10-15 minutes of sunshine every day. We can also get it from dairy products and some mushrooms. In addition, and following the recommendations of your doctor, there are supplements to increase our blood content. Extra virgin olive oil also contains vitamin D.

In short, let’s take a walk every day to get some sunlight, while at the same time taking some of these foods that will help us to raise our vitamin D levels. If this is not necessary, you can consider taking a supplement from a pharmacy.

b) Vitamin B12

Vitamin B12 is essential for the proper functioning of T-lymphocytes, which are immune system cells that store information from previous viral attacks that have taken place in the body. In addition, low levels of B12 have been shown to prolong infection.

It is therefore another of the vitamins that we can in this case take and thus increase the levels in our body.

Where do we get vitamin B12 naturally?

Vitamin B12 is mainly found in foods of plant origin. Therefore, it is found in meat and fish.

c) Vitamin C

Vitamin C is another vitamin that is very beneficial in the fight against viruses, especially for people who have had a viral infection and have weakened lungs. It is also a great antioxidant and works by neutralising the virus.

According to a study of over 1,600 high-performance athletes, a good level of vitamin C in the blood significantly reduced respiratory infections.

So let’s add vitamin C-rich foods to our diet, which are numerous and very versatile:

Where do we get vitamin C naturally?

Vitamin C is found in fruit, especially citrus fruits and kiwi fruit. You can also find it in green leafy vegetables.

In short, in a large number of foods and with many of them you can make delicious juices for breakfast, lunch and dinner.

d) Zinc

Zinc is a very necessary mineral, as it also helps to get inside the cells in the fight against viruses. Furthermore, the WHO indicated in 2013 that 13% of infections were due to zinc deficiency.

So, another mineral that we need to increase in our daily diet.

But where do we get zinc naturally?

Zinc can be obtained by eating pulses, whole grains, nuts and seeds. We can also find it in dark chocolate, and the purer the better.

In our shop in Las Rozas de Madrid you can find honey with nuts and dark chocolate with up to 99% cocoa.

e) Selenium

Selenium is another mineral that is also very necessary in the fight against viruses. In addition, a German public hospital noted that people who were deficient in selenium in their body developed more severe symptoms.

Where does selenium zinc come from naturally?

f) Vitamin B6

Finally, another essential vitamin for protection is vitamin B6. It helps the bone marrow, which is responsible for producing white blood cells and other immune cells, to function properly. It also helps in the secretion of serotonin, which is very important for fighting pathogens that try to infect the body.

Where do we get vitamin B6 naturally?

Vitamin B6 is most commonly found in whole grains, legumes, bananas, avocados and pistachios.

You can also find a fantastic selection of top quality Spanish pulses in our shop.

2. Honey and pollen

Honey and especially pollen also contain all these nutrients. Exactly, pollen contains all the nutrients that humans need. And to get more of these nutrients, a better way is to take it fresh. This fresh pollen is also available in our shop, but only in our physical shop.

3. Exercise and lifestyle habits

Physical exercise and avoiding stress will strengthen our immune system. Therefore, we should try to take some time out of our day every day to do some exercise, such as gymnastics, sports. Also, avoid a life of stress, although the latter is somewhat more difficult.


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