How to boost your body's immune system?

April 30 , 2021
How to boost your body's immune system? Written By :- Jitendra

It is the immune system in your body that protects you against illness and disease. The immune system consists of organs, cells, tissues, bone marrows - these particulars work to fight off pathogens like bacteria and viruses that cause infections and diseases. So you must boost your immune health to defend against illness and disease-causing microorganisms. With the onset of a global pandemic of coronavirus, it is especially important to understand certain methods for immune system booster. Although washing hands and maintaining social distancing is crucial to prevent the COVID-19, bolstering your body immunity is also paramount at this juncture. 

But how do you boost your immune system? For this, you need to incorporate certain foods in your diet, make some lifestyle changes, and above all, not engage in habits like smoking or drinking. Furthermore, following general good-health guidelines is one of the vital steps you can take towards boosting your immune system naturally. 

So here are some of the measures you can take to boost the immunity in your body:

--Eat a healthy diet to improve the immune system in your body: 

  • To improve your immune system, you need to eat a healthy diet that is high in fruits and vegetables. You have to increase the intake of plant-based foods like fruits, vegetables, herbs, and spices, which are essential for the proper functioning of your immune system. ‘

  • Most of these whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness. Increase your daily diet and regularly eat fruits, and green vegetables such as broccoli, spinach which are very helpful to boost the immune system as they are rich in nutrients such as flavonoids, carotenoids, Vitamin C and E. 

  • Moreover, you can add fruits and veggies in soups and stews, or make a smoothie by mixing them. Vegetables and whole plant food such as carrots, broccoli, spinach, red bell peppers, apricots, and strawberries which are great sources of vitamins A and C, eating these foods is good for the immune system. 

--Lifestyle improvements for immunity booster: 

  • Apart from maintaining a healthy diet, if you add certain good habits to your daily lifestyle, you can boost immunity naturally. For instance, if you exercise regularly, it would benefit your body's immune system and overall health. 

  • For a healthy life and higher immunity exercising regularly and meditation are essential. For example, suppose you don't skip exercise and practice meditation. In that case, it will lower your blood pressure, control body weight, and above all, keep you protected against various diseases as it boosts your immune system naturally. 

  • Similarly, getting adequate sleep may strengthen your natural immunity. The lack of sleep will prevent the body from resting, which will impair other bodily functions that will directly impact your immunity. 

  • Moreover, sleep deprivation also elevates cortisol levels, which is also not good for immune function. In your daily life, minimizing stress and moderating smoking or alcohol intake will also help to improve the immune system. 

--Supplements to boost the immune system

While you would certainly get a positive result in improving your immunity however if you're concerned that you are not getting enough nutrients in your diet, you can go for the supplements to boost your immune system after consulting with your doctor. Below mentioned are some of the supplements that may strengthen your body's general immune response:

  • Vitamin C: Vitamin C is one of the best vitamins to boost the immune system. It helps prevent the common cold. It essentially works as a powerful antioxidant and protects against damage induced by oxidative stress. For severe infections, including sepsis and acute respiratory distress syndrome (ARDS), high-dose intravenous vitamin C treatment has significantly improved patients' symptoms.

  • Vitamin D: If your body lacks Vitamin D, it may increase your chances of getting sick, so supplementing may counteract this effect. Further Vitamin D also protects your body against respiratory tract infections. 

  • Garlic: Rich in anti-inflammatory and antioxidative properties, Garlic is one of the best immunity booster products. A recent study found that supplementing with Garlic reduced the common cold incidence by about 30%. However, more research is needed.

  • Elderberry: Elderberry is one such immunity booster product that gives you so many nutrients such as phosphorus, potassium, iron, copper, and vitamins, such as vitamin A, B, and C, proteins, and dietary fiber. It is also rich in antibacterial and antiviral properties, which help fight cold and influenza.


To conclude, you can strengthen your immune system by eating a healthy diet, making several lifestyle changes, and making new habits. Including healthy foods, staying hydrated, exercising regularly, getting adequate sleep, and distressing yourself may reinforce your immunity and prevent harmful diseases. Overall in this coronavirus-induced world, we need to keep our immune system boosted and protect it from any disease.