How to boost your immune system

How to boost your immune system
How to boost your immune system? Boost your immune system! That appears to be the standard. You have to take steps, to improve your body combat the virus with the right foods and exercise.

Here are some tips about How to boost your immune system

Improve Your Diet

The meal you consume plays a crucial part in managing your overall health and immunity. Have low carb foods, as this will aid maintain blood sugar and blood pressure. A low carb diet will further slow down diabetes and concentrate on a protein-rich diet to hold you in perfect shape.

And daily eat vegetables and fruits rich in Beta carotene, Ascorbic acid & other essential vitamins. Some foods like mushrooms, tomato, bell pepper and green vegetables like broccoli, spinach are also great options to boost your immune system.

Natural immunity booster ingredient includes ginger, gooseberries (amla) and turmeric. These superfoods are essential ingredients in dishes and snacks. Many herbs benefit in boosting immunity, for example, Basel leaves, garlic and Black cumin. Some seeds like sunflower seeds, Flaxseed, pumpkin seeds and melon seeds are excellent sources of protein and vitamin E.

Drink a lot of water

Drink up to 8-10 glasses of water daily, to stay hydrated. Hydration will aid flush out the toxins from your body and reduce the risks of flu. Other options add juices made of fruits and coconut water, to overcome the heat.

Take good sleep

Good sleep time for 7-8 hours is the most reliable method to improve immunity; lesser sleep will leave you exhausted and reduce your brain activity.

The loss of sleep will limit the body from relaxing, and this will reduce other physical functions that will have an immediate effect on your immunity. Lack of sleep negatively affects the impact of the flu vaccine.

Avoid Smoking and alcohol

Some habits like smoking, vaping, alcohol and substance abuse have a direct relation between weakened body resistance and respiratory illnesses.

Smoking and vaping are proven to reduce your lung function and damage the cells lining your respiratory fields. These cells are essential to fight viruses that enter by your nasal orifices.


A healthy diet needs to be followed by an exercise routine. You should exercise daily; even easy exercise will work in clearing the toxins from the body. It is suggested to exercise for at list 30 minutes, depending on your strength. This is a perfect time to start the exercise. 

There are many Youtube channels and apps to assist you in exercising at home. Daily routine increases metabolism, which has an immediate relation with body immunity.

Practice Meditation

Stress releases the hormone known as cortisol, which reduces your response to direct surroundings and makes your body sensitive to infections; you start feeling continuously anxious.

The safest way to reduce stress is by meditation; it is a tried and tested way to calm the nerves. If you require help in meditating, then there are many channels on youtube that have instructional sources to help you meditate.

Immunity boosting elements

Vitamin C

This vitamin c is a vital participant in the army of immunity. It helps limit the common cold. It works as a potent antioxidant and protects against injury induced by oxidative stress.


Zinc is a necessary element to WBC (white blood corpuscles) which fights infections. Zinc deficiency usually makes one more sensitive to flu, cold and other viral infections.

Turmeric and Garlic

The yellow spice, turmeric, carries a compound called curcumin, which boosts the immune function. Garlic has strong anti-inflammatory and antiviral qualities which improve body immunity.

You should add the following ingredient in your meal.

Citrus fruits

Citrus fruits are vitamin C rich. It’s simple to include a squeeze of this vitamin to any meal.

Common citrus fruits contain:

  • grapefruit
  • oranges
  • clementines
  • tangerines
  • lemons
  • limes


Ginger is another ingredient many of you use after getting sick. Ginger may help reduce inflammation, which can further reduce sore throat and inflammatory illnesses. Ginger may help with nausea as well.


Try to have plain yogurts than flavoured and filled with sugar. You can add sugar in plain yogurt with healthy fruits or with honey.

Yogurt is an excellent source of vitamin D. Vitamin D benefits you to regulate the immune system and to boost our body’s natural protection against diseases.


When it comes to anticipating and fighting off colds, vitamin E serves to take a backseat to vitamin C. This critical antioxidant is core to a healthy immune system.
It’s a fat-soluble vitamin, which means it needs the presence of fat to be adequately digested. Nuts, like almonds, are full of vitamin and healthy fats.

If you are vegan, then you must read The Best Vegan Protein Sources.

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