Immune System: 10 Ways to Boost Immune System

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 Here re 10 healthy tips to strengthen up  and boost immune system. The first step of our defence should be to choose a healthy lifestyle. 

After reading this article you will understand;

  • What is the immune system?
  • What are the boosters that improve your immunity?
  • Other things you may do for a good immune system

What is the immune system?

The immune system is also a defender of our bodies. It defends the body against infection caused by pathogens.

It is made up of a network of cells, tissues and organs that work together for protection. White blood cells called leukocytes play an important role in the immune system.

Immune system boosters

We are continually exposed to microorganisms. They may cause infection or diseases. If we have a weak immune system pathogens can easily attack our body.

Feeding your body with the correct food may help your immune system strengthen. You can prevent yourself from many viral diseases by keeping your immune system strong.

The following have been proven to be good immune boosters.

 1. Garlic 

Garlic is the common home remedy against the prevention of flu, cold and other illnesses. It is also the main ingredient found in every cuisine worldwide. Garlic contain sulfur, amino acids, enzymes and minerals such as selenium

Garlic may also lower the blood pressure and slow the hardening of arteries according to the National Center for Complementary and Integrative Health Trusted Source

Garlic can help to boost your immunity against diseases.
Garlic can help to boost your immunity against diseases.

2. Ginger 

Ginger is a very common ingredient used in dishes, desserts. Some people use it in tea. Ginger contains vitamin B6, protein, manganese, etc. 

Ginger helps in reducing inflammation, sore throat and other inflammatory diseases. It may also decrease nausea. Research shows that it also helps in reducing cholesterol levels.

ginger is also a very common friend which can boost your immune system.
ginger is also a very common friend which can boost your immune system.

3. Almond 

It is the source of vitamin E. Vitamin E is very essential to a healthy immune system. Vitamin E is known for its antioxidant properties. Antioxidants help to protect your body from damaging compounds called free radicals

Almonds also contain Mg, Mn and fiber. Half a cup of almonds may have many benefits for the immune system.

Vitamin E in almonds can boost your immune system
Vitamin E in almonds can boost your immune system

4. Yogurt 

Yogurt is a great source of Vitamin D. yogurt may stimulate your immune system and fight the disease. It also prevents osteoporosis. Vitamin D boosts our body for defense against diseases.  

yogurt to boost immune system

5.  Sweet potatoes 

 Sweet potatoes are rich in beta carotene which is the source of vitamin A. It keeps our skin healthy. It has many benefits like improved blood sugar regulation and reduced oxidative damage.

 It also has vitamin C antioxidants which decreases the duration of the common cold. Sweet potatoes are good for the immune system.

Vitamin A from Potatoes
Vitamin A from Potatoes

6. Turmeric 

Turmeric is of yellow color. It is a spice added to different foods. People also use this as a home remedy. Turmeric has a compound in it which is called curcumin. 

It may help in improving a person’s immune response. Research shows that it helps decrease muscle damage.

 response of your immune system

7. Citrus fruits 

Citrus fruits like oranges, grapefruit, lemon, limes, etc. have vitamin C which increases the production in white blood cells. 

It also improves your immune system. People turn to vitamin C when they feel developing a cold.  

8. Papaya 

It is full of vitamin C. Papaya also has K, B vitamin and folate which is beneficial for our overall health and improves your immune system. 

Image of a papaya

9. Green tea 

Green tea contains flavonoids may reduce the risk of cold. It strengthens our immune system. It has EGCG epigallocatechin gallate (antioxidant) that enhances the immune function. 

green tea contains flanonoids

9. Fish 

Fish has omega 3s which play an important role in the production of those compounds that regulate immunity in the body. It also protects the body from infections. 

The best way to get omega 3s is by eating fatty fish like tuna, salmon and mackerel.

fish dish

10. Other things for good immune system 

  • being active
  • Good sleep
  • Quit smoking
  • Wash hands
  • Relax yourself 

Take away

A healthy diet and modifying lifestyle significantly contribute to a good immune system. Remember! Your body has everything you need to fight against pathogens. We just need to strengthen it by giving a good fuel in terms of immune boosters, some good challenges in terms of physical exercise and quality sleep, and your body is ready to defend you.