Boost Immune System

How to boost your immunity? A number of lifestyle changes that strengthen the body's defence against infections are necessary to naturally strengthen the immune system. Essential minerals including zinc, vitamins C and D, and antioxidants are provided by a balanced diet high in fruits, vegetables, whole grains, and lean proteins. 

These nutrients are critical for immune system function. Frequent exercise increases circulation, which facilitates the more effective movement of immune cells throughout the body. A healthy immune system depends on the body being able to rejuvenate and repair itself, which is made possible by getting enough sleep each night—roughly 7-9 hours. 

Additionally, chronic stress does not have to impair immune response if it is managed with practices such as yoga, meditation, or hobbies. Drinking lots of water to stay hydrated promotes the immune system and general wellness. To learn more about how to boost immunity at home or how to boost your immune system, read on to.

Did You Know

  1. A number of lifestyle changes that strengthen the body's defence against infections are necessary to naturally strengthen the immune system.
  2. Even if 7-8 hours of sleep is advised by doctors, it's also crucial to have a regular sleep schedule.
  3. Stress can cause the hormone cortisol to be released, which can increase inflammation and actually depress your immune system, decreasing its effectiveness.
  4. The majority of citrus fruits, including tangerines, oranges, grapefruits, lemons, and limes, are high in vitamin C, which is believed to boost white blood cells in the body to help fight infection.
  5. Numerous potent antioxidants and anti-inflammatory compounds found in ginger, including zingerone, paradols, sesquiterpenes, and gingerols, can strengthen your immune system.

 

What is the immune system?

Girl sneezing


Your body protects itself from external threats through the immune system. This intricate network of tissues, cells, and organs detects the presence of foreign substances in your body, such as the flu virus. It then sets off an automated, coordinated response that uses your white blood cells to aid in your healing. 

A robust immune system makes your body more capable of fending off illness. You are more prone to illness when your immune system is weakened. 

Immune system defence is also essential in the battle against illnesses like cancer. Actually, immunotherapy is a form of treatment that stimulates the immune system to combat malignant cells within your body. The immune system plays a vital part in your overall health, so we must take all necessary steps to maintain its strength.

Essential vitamins, minerals and nutrients to boost immunity

Category

Nutrient

Benefits for Immunity

Sources

Vitamins

Vitamin C

Enhances immune defense by supporting various cellular functions

Citrus fruits, strawberries, bell peppers

 

Vitamin D

Regulates immune responses and enhances pathogen fighting

Sunlight, fatty fish, fortified dairy

 

Vitamin A

Maintains the integrity of skin and mucosal cells

Carrots, sweet potatoes, spinach

 

Vitamin E

Acts as an antioxidant, protecting cells from damage

Nuts, seeds, green leafy vegetables

Minerals

Zinc

Essential for immune cell development and communication

Meat, shellfish, legumes, seeds

 

Selenium

Protects against oxidative stress and regulates immune responses

Brazil nuts, seafood, eggs

 

Iron

Supports the proliferation and maturation of immune cells

Red meat, beans, spinach

 

Magnesium

Regulates immune function and reduces inflammation

Nuts, seeds, whole grains

Other Nutrients

Omega-3 Fatty Acids

Reduce inflammation and enhance immune cell function

Fatty fish, flaxseeds, walnuts

 

Probiotics

Promote a healthy gut microbiome, which is linked to immunity

Yogurt, kefir, sauerkraut

 

Protein

Essential for the building and repair of immune cells

Meat, poultry, fish, beans, nuts

 

Best ways to boost the immune system

Here are top tips for how to boost immune system fast to ward against potential infections:

  1. Establish (or continue) an exercise routine
  2. Manage your weight
  3. Gift yourself sleep
  4. Laugh aloud
  5. Drink less alcohol
  6. Minimise stress
  7. Nourish meaningful social connections

Establish (or continue) an exercise routine

It has been confirmed that regular exercise maintains your immune system at a top level. By exercising, you can reduce the amount of disease by keeping microorganisms out of your lungs and airways. If you're following a routine right now, stick with it. It might be a good idea to start now if you haven't already done so.

Manage your weight

Your immune system is one of the multiple organs in your body that are strained by excess weight. One of the most effective ways to control your weight is to eat a balanced diet, which will help you stay healthy by supplying your body with foods that strengthen your immune system.

Gift yourself sleep

Our challenging lives can have a severe negative impact on our health. Giving the body enough rest at regular intervals is, therefore, essential. Even if 7-8 hours of sleep is advised by doctors, it's also crucial to have a regular sleep schedule. Therefore, make sure that every day, including weekends, you go to bed at a certain time and wake up at a set time. This will help to normalize not just your sleep schedule but also your body clock.

Laugh aloud

We can always discover healthy ways to cope with stress, even if it is an inevitable aspect of life. Watch and read comedies, don't take things too seriously, and try to surround yourself with positive, self-assured individuals. Living is what life is really meant to be, after all.

Drink less alcohol

Reducing alcohol intake might lead to a more peaceful time, but that's not all. Excessive alcohol use has been linked to immune system impairment and an increase in respiratory infections, according to studies. The U.S. Dietary Guidelines for Americans recommend drinking in moderation, up to one drink for women and two for men per day.

Minimise stress

Stress can cause the hormone cortisol to be released, which can increase inflammation and actually depress your immune system, decreasing its effectiveness. Numerous investigations have demonstrated that the people who reported the lowest levels of stress also had the lowest infection rates.

Nourish meaningful social connections

Strong bonds between people promote emotional well-being, which in turn boosts immunity. Spending time with the people in your life who make you laugh and who give you comfort can help you feel less stressed during the holidays.

How to boost immune system with food?

bawl filled with dry fruits


A diet rich in vitamins, minerals, proteins, antioxidants, and other components that strengthen immunity is known as an immune-boosting food. The following meals can strengthen immunity or how to boost immune system quickly or how to boost immunity with ayurveda:

  1. Dry fruits and nuts
  2. Citrus fruits
  3. Green Tea
  4. Ginger and Garlic 
  5. Brightly coloured vegetables

Dry fruits and nuts

The key to a strong immune system is the powerful antioxidant. Nuts high in vitamin E, such as cashews, walnuts, and almonds, are excellent antioxidants that help you stay healthy. To stay well, eat a handful of almonds. Also, they include a lot of fats and proteins, which sustain a high level of energy for extended periods of time.

Citrus fruits

The majority of citrus fruits, including tangerines, oranges, grapefruits, lemons, and limes, are high in vitamin C, which is believed to boost white blood cells in the body to help fight infection. Remember to incorporate these tart fruits into your daily diet, whether you choose to eat them whole or pour their juice over your meal.

Green Tea

Antioxidants included in green tea have been proven to improve immune system performance. It also contains amino acids, which may help your T-cells produce antimicrobial substances that fight infection and lessen inflammation in the body. You can drink green tea hot, chilled, or in the form of matcha powder.

Ginger and Garlic 

Herbs like garlic and ginger are highly well-known for both their culinary and therapeutic qualities. Both have been used as cough and cold remedies. Numerous potent antioxidants and anti-inflammatory compounds found in ginger, including zingerone, paradols, sesquiterpenes, and gingerols, can strengthen your immune system. Allicin, found in garlic, lowers the chance of becoming cold. You can benefit from a daily cup of ginger tea as a health tonic.

Brightly coloured vegetables

Brightly coloured veggies like red peppers offer even higher amounts of vitamin C, even though we typically associate citrus foods with this nutrient! Carrots include beta carotene, which benefits not just your skin and eyes but also your immune system.

Note: You can even consume ayurvedic remedies like Chayawanprash as it boosts immunity. Check our in-depth Chayawanprash guide to know more. 

Conclusion

Several vital practices are involved in naturally boosting the immune system. Essential nutrients can be obtained via a balanced diet full of fruits, vegetables, and whole grains. Frequent exercise improves immune system performance and general health. Sufficient sleep is essential for immunological function and recuperation. Practising stress management techniques like yoga or meditation supports immunological homeostasis. 

Drinking enough water helps the body's processes, including the immune system. Finally, abstaining from tobacco and excessive alcohol use avoids suppressing the immune system. You can enhance your general wellbeing and fortify your body's natural defenses by incorporating these behaviors.

FAQs

1. What vitamins boost immunity?

Vitamin C, which can be found in fruits and vegetables like oranges, lemons, and peppers, helps fight against bacteria and infections, while vitamin E, which can be found in nuts and other plant-based foods, helps prevent cell damage

2. What is a natural immune booster?

To keep your body as healthy as possible, your diet has to include a range of fruits, vegetables, whole grains, herbs, and spices. Foods that are good for strengthening the immune system include green tea, papaya, almonds, citrus fruits, and spinach.

3. Which juice is best for immunity? 

Oranges, apples, and carrots are an amazing combination to support your body's defences against illness. The apple's tartness balances out the sweetness of the carrots and oranges. This drink, high in potassium, folic acid, and vitamins A and C, will boost your immunity.

4. How to fix a weak immune system?

To fix a weak immune system, eat a healthy diet, exercise regularly, get enough sleep, manage stress, stay hydrated, and avoid smoking and excessive alcohol.

5. Which dry fruits increase immunity?

A wealth of nutrients that strengthen immunity can be found in dry fruits. The body uses antioxidants from almonds, walnuts, hazelnuts, cashews, raisins, and dry cherries to combat disease.

6. What is signs of a weak immune system?

Signs of a weak immune system include frequent infections, slow wound healing, fatigue, digestive issues, and frequent colds or flu. These symptoms indicate the body’s reduced ability to fight off illness.

7. What drinks boost immune system?

Drinks that boost the immune system include green tea, citrus juices like orange and grapefruit, herbal teas like ginger and turmeric, and smoothies with berries, spinach, and yoghurt.

8. Which fruit is best for increasing immunity?

The majority of citrus fruits, including tangerines, oranges, grapefruits, lemons, and limes, are high in vitamin C, which is believed to boost white blood cells in the body to help fight infection.

9. Why is my immune system so weak?

Inadequate nutrition, alcohol consumption, and smoking can also impair your immune system. The virus that causes AIDS, HIV, is acquired and kills vital white blood cells while weakening the immune system.

 

References

  1. A number of lifestyle changes that strengthen the body's defence against infections are necessary to naturally strengthen the immune system. (https://www.researchgate.net/)
  2. Even if 7-8 hours of sleep is advised by doctors, it's also crucial to have a regular sleep schedule.(https://www.researchgate.net/)
  3. Stress can cause the hormone cortisol to be released, which can increase inflammation and actually depress your immune system, decreasing its effectiveness. (https://www.researchgate.net/)
  4. The majority of citrus fruits, including tangerines, oranges, grapefruits, lemons, and limes, are high in vitamin C, which is believed to boost white blood cells in the body to help fight infection. (https://www.researchgate.net/)
  5. Numerous potent antioxidants and anti-inflammatory compounds found in ginger, including zingerone, paradols, sesquiterpenes, and gingerols, can strengthen your immune system.(https://www.researchgate.net/)

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Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
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