How To Boost Immune System With Foods, Vitamins & Lifestyles

One of the most important ways to boost the immune system is to feed the body with certain foods, vitamins, nutrients and fruits that can strengthen the immune system and keep the body healthy.

Aside from getting enough sleep, taking a lot of water, managing stress, exercising the body, being active at all times and so much more, taking the right diet is key to building a successful immune system.

Immunity does a great job in defending the body against infections causing microorganisms that can deprive the body of its wellness due to diverse bacterias that may spring up as the day goes by.

But the only way to fight infections and inflammation in the body while keeping the immune system strong and healthy is to choose a healthy lifestyle such as incorporating a diet that is high in vegetables and fruits to your daily diet, quit smoking, exercising the body regularly, maintaining a healthy weight, minimizing stress, getting adequate sleep among others.

Also, if you are looking for a way to prevent viruses such as cold, flu or the recent outbreak coronavirus, eating right is a great start. Not just consuming one of the vitamins listed below but paying kin attention to the amount of daily intake of all the vitamins and minerals so that one would not end up focusing on one and less of the other.

Also Read: Tips To Prevent The Spread Of Coronavirus 

Vitamins That Boost Immune System

Eating certain vitamins can help boost the immune system, nourish the body, as well as fight off germs, toxins, and infections. This is because the role vitamins and minerals play in the body through the consumption of necessary diet cannot but be overemphasized.

Also, The spread of coronavirus (COVID-19) can as well be curb with the proper dose of these vitamins either through your diet or through supplements.

A truly healthy immune system depends on a balanced mix of vitamins and minerals over time, plus normal sleep patterns and a hefty dose of exercise. Therefore, to boost your immune system you need not concentrate on a particular vitamin and neglect the other.

However, this article enlightens our readers on what foods to consume that contain the necessary amount of vitamins, the foods they can find them and how the vitamins can keep the body healthy. Here are the vitamins and some minerals that can boost the immune system.

1. Vitamin A To Boost The Immune System 

Vitamin A is a carotenoid that helps the body regulate its immune system without extra effort and it also helps protect against infections and diseases in the body. Vitamin A is one of the vitamins that are rich, as well high in colourful compounds with antioxidants effect to help strengthen the immune system against infection such as sweets potatoes, carrots, pumpkin, broccoli, squash, cantaloupe, red bell peppers and prebiotic fiber in veggies and fruit are also vitamin A rich. When the right diet is been consumed, the body turns these carotenoids into vitamin A to boosts the immune system.

2. Vitamin C To Boost The Immune System

Vitamin C is one of the vitamins that have a connection with boosting the immune system naturally. This vitamin has been proven to help the body to protect infections and stimulate the formation of antibodies to fight off different diseases. To successfully boosts your immune system you will need to incorporate more than citrus fruits such as oranges, grapefruits, tangerines, lemon, lime, and clementines and include more leafy vegetables like bell pepper, spinach, kale, brussels sprouts, strawberries, and pawpaw in your daily diet. If you are not comfortable eating those diet you can opt for supplements.

3. Vitamin D To Boost The Immune System

Aside from other Vitamins that use food to boost the immune system, Vitamin D is another vitamin that boosts the immune system in no time with the increased intake of fatty fish such as salmon, mackerel, tuna and sardines and fortified foods such as milk, orange juice, and cereals. Although many individuals do have a hard time absorbing vitamin D from food, most especially those that have Vitamin D deficiency, you can opt for vitamin D supplements to keep boosting your immune system.

4. Vitamin E To Boost The Immune System

Vitamin E is a powerful antioxidant that helps the body to neutralize free radicals by fighting off infection that may want to obstruct the boost of the immune system. Vitamin E also helps protect the body against several infectious diseases by simply incorporating almonds, hazelnuts, peanut butter, sunflower seeds and green vegetables such as spinach and broccoli into your diet if you want to boost your immune system through meals rather than snacks.

5. Vitamin B6 To Boost The Immune System

Vitamin B6 is another vitamin known to boost the immune system because it contains biochemical reactions that contain vital vitamins that support the immune system. Vitamin B6 is found in rich foods such as green vegetables, chicken, salmon, tuna, chickpeas among other nutritious foods attached to vitamin B6.

6. Iron To Boost The Immune System

Iron that helps the body cells carry oxygen is another immune system booster because it comes in different forms. With the right iron in your diet, your body can easily absorb “heme iron,” which is abundant in lean poultry such as chicken and turkey, plus seafood. As well as vegetarians and you can get other forms of iron in beans, broccoli, and kale. In addition to the vitamins, iron also makes use of minerals that required the proper composition of the body fluid and the formation of necessary blood in the body. The primary function of iron is the production of hemoglobin and myoglobin and the oxygenation of red blood cells.

7. Zinc To Boost The Immune System

Incorporating zinc into your daily diet is another way to boost your immune system and better your overall well being. Overall he years, zinc as been know to slow down immune response and control of inflammation in the body. Zinc can be found in crab, lean meats, poultry, baked beans, oysters, yogurt, chickpeas, lentils, red meat shrimp, mussels, shellfish, amongst others. You can as well go for supplements if you are not comfortable consuming raw food.

8. Folate/Folic Acid

Folate and folic acid are another amazing immune system booster. With folate which is the natural form and folic acid which is the synthetic form that needs to be incorporated in your daily diet to get the best of it because of its health benefits discovered over the years. To achieve this course, ensure you add more beans, peas, and leafy green vegetables in your diet. Also add folic acid in fortified foods such as enriched bread, pasta, rice, and other 100 percent whole-grain products.

9. Selenium To Boost The Immune System

Looking for a vitamin that has a powerful effect to boost immune system faster or vitamins that have the potential to slow down the body’s over or hyper activeness response to certain forms of cancer, diseases or infection, Selenium is the sure way to go. To use selenium to boost your immune system or overall heart health incorporate garlic, broccoli, sardines, tuna, brazil nuts, and barley, among other foods to your diet.

Also Read: 10 Amazing Health Benefits of Fruits In The Body

Foods That Boost The Immune System

There are certain foods that can help boost the immune system and prevent one from colds, flu, and coronavirus (COVID-19). Apart from protecting your body from this viral virus, these foods also contain nutrients as well as the vitamins your immune system needs to perform optimally.

Although, foods containing high doses of antioxidants and other nutrients often touted as natural immune-boosters compare to dietary supplements that may have limited benefits for the immune system.

To keep your immune system healthy, it is important to get sufficient sleep, exercise regularly, drink a lot of water and manages your stress because you need the necessary amount of nutrients in your diet to help you fight off pathogens that cause viruses, bacteria, infection or disease.

Incorporating specific foods into your diet on a daily basis may strengthen your immune response. So here are some foods that can help you boost your immune system.

1. Red Bell Pepper

Red bell pepper is a rich source of beta carotene that contain Vitamin C much more than citrus, let simply say it is an excellent alternative source of vitamin C for those trying to avoid sugar in the fruit to boost the immune system. Besides boosting your immune system, vitamin C  in red bell pepper may help one maintain healthy skin and the Beta carotene helps keep your eyes and skin healthy. To preserve the nutrient content in red bell pepper better than steaming or boiling, stir-frying is another great method.

2. Broccoli

Broccoli is also a good source of vitamins and minerals that boosts the immune system and it also contains potent antioxidants which are a good choice of vegetable to eat regularly in order to support immune system health. Broccoli is one of the healthiest vegetables one can put on the table because it is packed with Vitamin A, C and E and fiber. To keep broccoli power ensure you cook as little as possible to retain its vitamin.

3. Tumeric 

Tumeric is known for fighting inflammation for treating both osteoarthritis and rheumatoid arthritis. Aside from its vitamins that boost the immune system, Tumeric is also present in some alternative medicines and key ingredients in many curries. According to research Tumeric has high concentrations of curcumin compound, which gives turmeric its distinctive colour, helps decrease exercise-induced muscle damage and improves a person’s immune response.

4. Green Tea

Green tea is a type of antioxidant that is packed with flavonoids that excel in levels of epigallocatechin gallate or EGCG which help boost the immune system. Green tea is also a good source of the amino acid L-theanine aid in the production of germ-fighting compounds in your T-cells. drinking green tea can also strengthen the immune system and it contains a small amount of caffeine. With blueberries, green tea contains flavonoids, which may reduce the risk of a cold.

5. Almonds

Almond is another type of food that can boost the immune system because when it comes to fighting and preventing cold, vitamin C in almond fruit will surely make it happen. Although almonds contain more Vitamin E which is the key to a healthy immune system because it is a fat-soluble vitamin requires the presence of fat to be absorbed properly. Also, the nuts in almonds are packed with vitamins and healthy fats. Less I forget, almonds contain manganese, magnesium, and fiber, a small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

6. Garlic 

Garlic is another healthy food that can boost the immune system and it is found in every cuisine. Garlic is known for its role in fighting infections and diseases in the body, It immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds.

According to the National Center for Complementary and Integrative Health, garlic may also help lower blood pressure and slow down the hardening of the arteries. To effectively boost the immune system through garlic, one needs to incorporate it into on diet on a daily basis and if you don’t like the odour it produces after taking it raw or in the food, what you just need to do is to opt for the supplements.

7. Sunflower Seeds

According to research, Sunflower seeds contain a lot of nutrients such as phosphorous, magnesium, and vitamin B-6 and also high in vitamin E, a powerful antioxidant that can boost the immune system. Remember vitamin E plays a key role in maintaining immunity because the fat-soluble vitamin in vitamin E boosts the activity of immune cells to support the body’s ability to fend off invading bacteria and viruses. Apart from sunflower seeds, other foods with high amounts of vitamin E include avocados and dark leafy greens.

8. Green vegetables

This is another, yet the best food to boosts the immune system. Green vegetables or veggies help combat inflammation and diverse diseases in the body due to its antioxidants and anti-inflammatory property with some key nutrients known to help the immune system function properly. Green vegetables also provide bioactive compounds that release Vitamin A and C as well as a chemical signal that boosts immunity.

9. Citrus 

Citrus as been long associated with vitamin C because of the super nutrient and its role in boosting the immune system. Apart from citrus known to cure respiratory infections, it is also very strong to cure cold and key to fighting infections which in turn boost the immune system. Almost all citrus fruits are high in vitamin C such as oranges, grapefruit, tangerines, lemons, limes, clementines amongst others. But you will need Vitamin C daily for continued health because your body doesn’t produce or store it.

10. Spinach

Spinach is also rich in Vitamin C and packed with numerous antioxidants that can boost the immune system without looking for extra supplements to boost immunity. Spinach which also contains beta carotene increases the infection-fighting ability of our immune systems. Spinach is healthiest when it is cook as little as possible so as to retain its nutrients. Light cooking of spinach enhances its vitamin A and allows other nutrients to be released from oxalic acid.

12. Shellfish

Shellfish are packed with zinc and that what the body needs to boosts the immune cells so that the overall body can function properly. Compare to vitamins and minerals, zinc is another way one can support its immune system in the building of body health. However, shellfish that are high in zinc are crab, clams, mussels, lobsters, etc. So it will be nice to incorporate this type of food into your diet to successfully boost the immune system. Note, too much zinc can actually inhibit immune system function.

13. Ginger

Ginger is known to help reduce a sore throat and other inflammatory illnesses in the body. Research also revealed that ginger can help decrease nausea, chronic pain and may possess cholesterol-lowering properties which can boost the immune system. Mostly, it is used as an ingredient to cure sickness and ill-health and it can be used in many sweet desserts.

14. Pawpaw

Like citrus, pawpaw with the botanical name papaya is another amazing fruit naturally loaded with vitamin C. Pawpaw also has a digestive enzyme called papain that has anti-inflammatory effects. Aside from that pawpaw contains decent amounts of potassium, B vitamins, and folate that can help boosts the immune system which is beneficial to your overall health. With pawpaw, you can get the daily amount of intake in its vitamin C.

15. Yogurt Boost Immune System

Yogurt is yet another food to boost the immune system because of its easy digestible dairy product. Yogurts are also rich in vitamin D which is good for the development of the immune system of your child and adults. Consuming vitamin D is the best way to regulate/ improve your immunity power so that it can defend your body against diseases. Yogurt contains loads of healthy bacteria which helps in maintaining a healthy gut. Recent studies have found that yogurt is packed with immuno-stimulatory effects which enhance the body’s immune response.

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Healthy Lifestyle To Boost The Immune System

A healthy lifestyle that boosts the immune system plays a vital role in helping individuals fight off infections by attacking viruses and bacteria that may want to attack the body through flu, cough, cold and coronavirus.

Besides washing hands, taking of essential vitamins and incorporating foods that are rich in nutrients to your diet regularly, Healthy lifestyle changes like exercise, good sleep, good hydration, protein, probiotics, etc. can as well boost and improve the immune system for better health.

Here are lifestyle changes that can be incorporated in your daily to maximize the immune system’s ability to boost the body healthy growth.

1. Water

Water plays a critical role and it is of utmost importance in making sure your body functions properly and in one way or the other boost the immune system/overall well being of everyone. Drinking water regularly and at intervals can fuel regeneration of immune-fighting lymphatic cells to get your body feeling stronger.

Studies have shown that dehydration weakens the immune system and since our body’s fluid needs increase when we are fighting infection, so it is advisable to take more and more water to stay hydrated you can go as far as having a reusable water bottle with you to fill up at every opportunity because it helps one easily drink water throughout the day which can help you open up your congestion.

2. Exercise Regularly 

To boost your immune system and increase your overall health/healthy living, regular exercise is one of the keys because physical activity like exercise and workouts has been proven to improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases.

Also, exercise contribute to general good health and therefore to a healthy immune system thereby promoting good circulation which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

3. Protein To Boost Immune System

To successfully improve or boost your immune system one needs to consume more of protein because protein contains a high amount of zinc, which is a mineral that aids in the production of white blood cells that fight infection. A study by Harvard Health Publishing revealed that one should be getting a minimum of 0.8 grams of protein per kilogram of body weight in order to avoid getting sick.

Not enough can have detrimental effects on your T-cells., which dispatch disease-fighting antibodies to viruses and bacteria and is an essential part of the immune system.

4. Probiotics To Boost Immune System

Probiotics is another immune booster that assists in maintaining a balanced gut microbiome and considered as the good bacteria in the gut which sparks the production of anti-inflammatory cytokines, which are tiny proteins that help the immune system function. Also, the microbiome is a vital player in how your immune system functions and they protect all other organs in your body before anything has the chance to circulate through your bloodstream.

Probiotics are found in foods such as onion, garlic, banana, yogurt, kefir, kombucha, miso, sauerkraut, and asparagus. Probiotic Yogurts contain live bacteria that are good for your health, especially your digestive system as they help keep your gut healthy. The live and active cultures may stimulate your immune system and help fight illnesses.

5. Sufficient Sleep To Boost Immune System

Restful and sufficient sleep is another lifestyle change that can boost the immune system or else one will be more susceptible to infections and inflammation. When the mind, soul, and spirit is at rest the body is busy repairing itself and releasing unwanted toxins so that one can wake up feeling renewed.

When someone does not get good quality sleep the inflammation can overstress the immune system making it less effective at fighting viral or bacterial infections. Those that practice irregular sleep patterns may struggle with their health simply due to lack of sleep, although the amount of sleep needed depend solely on the individual.

6. Quick Smoking To Boost Immune System

Apart from quitting smoking to boost the immune system, smoking cigarettes also damages our lung’s ability to clear infection as well as destroying lung tissue. Smoking increases the risk of developing infections by destroying antibodies from our bloodstream and affect immune health. Antibodies are the proteins produced by the immune system to fight foreign infections.

Chemicals released by cigarette is carbon monoxide, nicotine, nitrogen oxides, and cadmium which can interfere with the growth and function of immune cells, like cytokines, T cells, and B cells. Smoking also worsens viral and bacterial infections especially those of the lungs, like pneumonia, flu, and tuberculosis, post-surgical infections, and rheumatoid arthritis.

7. Vitamins & Minerals

There are good numbers of vitamins and minerals that boost and improve the immune system, these vitamins and minerals include vitamin A, B6, C, D, E, zinc, iron, selenium, folate and folic acid. while food rich in these vitamins are carrots, sweet potatoes, bell peppers, strawberries, almonds, avocados, salmon, oysters, tuna, lean chicken breast, and beef. Vitamins and minerals are key soldiers in fighting off infections while improving the immune system. The reason, why these vitamins help maintain a strong immune system, is that they are also high in antioxidants.

Antioxidants help buffer the effects of free radicals, which are harmful chemicals that damage healthy cells and genetic material, giving viruses a better shot at invading, reproducing, and compromising our immune system farther. Antioxidants work to buffer this effect by counteracting the damage caused by free radicals and help our immune system prevent, treat, and suppress viral activity.

8. Watch Diet Consumption

The larger percentage of the immune system is found in the gut, therefore to boost the immunity one needs to watch out for the type of diet consumed. This is because when the diets are healthy it will be easy to fight off infections faster and better than when one diet is not so good and susceptible to fighting off diseases and bacterias.

To successfully boost your immune system as an individual, he/she need to incorporate diet rich in fruits, vegetables, whole grains, and healthy fats, found in foods such as fatty fish, nuts and olive oil in their daily food routine. These help build up the good bacteria in your gut, which, in turn, supports a healthy gut and immune system. But ensure you reduce the consumption of meat so as to reduce inflammatory.

9. Minimize Stress

Staying on top of stress is another way to successfully boost the immune system during cold, flu and coronavirus because there is a strong link between your immune health and mental health. Anxiety and chronic stress produce stress hormones that suppress the activeness of the immune system. Studies also revealed that people who are stressed are more susceptible to developing the common cold, flu and sometimes coronavirus.

Those who were stressed were more likely to produce cytokines, molecules that trigger inflammation, and were about twice as likely to get sick. In addition, people who are stressed are less likely to pay attention to other healthy habits, like eating right and getting enough sleep, which can affect immunity.

10. Immunizations

Immunization is another important measure to build a strong immune system, it helps the body build resistance to specific diseases. Most often time immunizations are vaccines given as a shot or series of shots to enhance/protect the body against infections and diseases. Some immunizations, such as tetanus shots, need boosters to keep them effective. Other immunizations, such as flu vaccines, need to be received annually.