Home Nutrition How You To Boost Immune System Through Nutrition

How You To Boost Immune System Through Nutrition

by Gauri Kolhe

In recent years life style of human being has been change in many ways such as eating habits. Digitalization and technology makes life easy and luxurious but they also leads lack of exercise and physical work which affect human function and immunity.

Before moving forward let’s Discuss first what is Immunity. Immunity is basically a capability of Multicellular systems to resist against Harmful alien factors. If your body immunity is strong you can resist against disease quiet effectively but if your immune system is weak then strong foreign elements easily affect your body and you will be affected by quiet number of diseases.

So, if you need to boost immune system you need to take essential minerals which can fight against foreign materials. A healthy Immune system can defeat invading aliens and helps to keep your body fit and strong.

Immunity is the god gifted ability to human being as a protection to our health. Immune system protects us from the various microbial infections and helps in the recovery. Some Immune system associated diseases are Alzheimer’s, Parkinson and alopecia etc.

Health and disease risk medical health care concept with a human hand holding microscopic cancer virus and bacteria cells as a metaphor for pathogen illness with 3D illustration elements.

There are Many ways through which you can strengthen and boost your immune system.

  • Don’t Smoke: –one of the most important factors in boosting your immune system. Because those people who smoke continuously their immune system becomes weak and they are prone to different kind of diseases. Hence if you want to fit Quit smoking.
  • Diet: – One of the most essential factor which is very important for boosting your immune system, in today’s when everything is moving so fast and you don’t have much time to think what you need to eat its very important what suits your body. Hence always eat those things which are high in protein such as fruits and vegetables.
  • Do Exercise Regular to keep your mind and body fit so that they can fight against any kind of diseases.
  • Sleep: –Nowadays due to excessive work pressure and change in system most of the young generation don’t sleep at the time which is required to keep their mind and body fit. You need a proper sleep of minimum 8 hours so that your mind remains fit and you can work accordingly.
  • Stress:-one of the most common problem we are facing at this type due to high work pressure and competition to survive. When we’re stressed, there is reduction in immune system’s y to fight against antigens. That is why we are more susceptible to infections.so do exercise and eat nutritional food to remain stress free.

Immune System

When we talk about the infection, covid-19 is a vulnerable infection recently. Covid-19 leaves world in Havoc by creating pandemic epidemic situation.

Covid-19 is SARS associated. SARS which is severe acute respiratory syndrome, is a serious condition associated with the inflammation of respiratory tract.

SARS involves the symptom in the form of fever, cold and difficulty in breathing, organ failure and finally death.

This pandemic situation makes Human realize the need of boosting immune system. Immune system can easily boost by having healthy eating habits and regular exercise.

Statistical study accomplished by various healths organisation such as WHO, FDA, demonstrates the risk to health peoples having inflammation problems. Many surveys say that corona can defeat by boosting immune system as it response against corona virus.

To fight with such condition we have our own bodyguard in the form of immune system. During this pandemic situation boosting immune system is the primary goal. Boosting immunity has been a subject of interest for researchers, medical practiotoners as well as a common citizen.

Inflammation is a response of immune system against invasion of foreign particles in the form of dust, pollen and microorganism such as bacteria, virus. This is a natural process, indicates many kind of infections and pathophyisolgical conditions.

Sometimes inflammation recovers the problem and sometimes it works as a symptom. Acute inflammation known to be “good” because it tends to help in recovery while chronic inflammation called as “ bad” due to the association with chronic vulnerable diseases.

Inflammation can be preventing by taking healthy food, healthy drinks enriched with vitamins and minerals. Food is categorised as pro-inflammatory and anti-inflammatory on the basis of mechanism of action of action.

So when we talk about the mechanism, pro-inflammatory food prevents the toxicity which produces inflammation while anti-inflammatory food reduces inflammation by elevating toxicity.

Many herbs, vegetables, fruits and nuts containing antioxidants working as anti-inflammatory food and prevent inflammation resulting boost in immune system.

Some factors such as lifestyle, physical activity and nutrients are essential to boost immune system.



§ Life is full of many excercises so Start your day with the flow of sweet song of nature and bright sunshine and regular exercise.

§ Do exercises involving the movements of every inch of the body.

§ Drink toxicity reducing drinks enriched with antioxidants. Such as carrot juice, instead of coke have some avocado, strawberry slurpies.

§ Most important – do not skip your meal. Have your meal at regular time interval in order to maintain healthy lifestyle.

§ Instead of using any vehicle for short distance walk on your own.


The goal of a healthy lifestyle is to provide nutrients in the form of food which boost the immune system as well as promote the growth and regular physiology.

Most of the infections caused by inflammation, the inflammation reducing food is the priority for wellbeing. Such food includes many nutrients, fibre rich vegetables, nuts, spices, herbs and minerals.

Antioxidants are the most promising agents to reduce inflammation and make them low inflammation food. Antioxidant strengthen immune system by ROS uptake of free radical.

They exerts their pharmacological action by modifying production of cytokine and leukotriens. Antioxidants also prevents aging by production of collagen and enhance blood circulation.

Antioxidants such as resveratrol (red grapes, chocolate and cranberries), berberine gingeberine and curcumin are most prominent candidate for preventing diseases and boosting immune system.

All types of greens, red, orange and yellow vegetables are enriched with different antioxidants and have their own nutritional values in concern of human health.

Vegetables such as broccoli radishes Brussels sprouts, artichokes mustard greens collard greens, spinach, turnips, kale, ginger, and garlic are good source of fiber which is very essential to digestion and nutrition.

Ginger has gingiberine which is very potent against infections and cancers. In the last few months, garlic has been in a great demand for boosting immune system. Garlic known for its antibacterial property also helps in boosting immune system.

Fruits and vegetables rich with different colours such as red, yellow, green, contains antrocyanin, flavonoids, polyphenols, glycosides and nutrients like vitamin A, B, C, D, etc.

Despite fruits and vegetables, herbs are used worldwide in the form of salad, fragrance and sprinklers like oregano and rosemary.

Most of the herbs are consumed as tea, a infusion prepared by soaking in lukewarm water and sometimes pouring hot water on the herbs.

This process permits the antioxidants to let in hot water. South Asian countries are very popular having this kind of drinks as their traditional drinks.

As human body consist fat in its composition, fats and lipids are major essentials. Various nuts are rich in omega-3 fatty acid such as almond, walnuts and hazelnuts. Some species of fish like salmon, anchovies, herring, cod, sardiness are enriched with fatty acids.

Cod liver oil, olive oil, peanut oil and coconut oil are rich source of fatty acids. Consumption of this kind of food boosts immune system.

When comes to nutrient your favourite beverages coffee, green tea and even chocolate has also antioxidant having name of flavanoids and caffeine. They also help reducing inflammation and boosting immune system. Red wine contains resveratrol which fight against aging and toxicity.

Some consumed from fermented food and sea food helps immune system to fight against infection. Human body has its own microbiota and to maintain this microbial environment probiotic and prebiotic food should have consumed.

Prebiotic food induce growth and activity of microorganisms. Rhubarb, broocoli, garlic, beans, bananas , asparagus, oats , fennel are the graet sources of prebiotics.

Probiotic food  is live bacteria and yeasts helps digestion and fight against infecton and can be consumed from yoghurt , fermented food such as kimchi, Idli.

“Micronutrients” supporting the immune system

§ Every vitamin and mineral has their own casting in boosting immune system.

§ Some green and most of yellow, orange vegetables and fruits are the rich source of vitamin A, antioxidanta and antinflammatory in nature such as carrots, spinach, spirulina, sweet potato, butternut squash, cantaloupe and meat. Vitamin A is responsible for the care of eyesight and immune system.

§ Vitamin D which is mostly directly comes from sun exposure is a essential nutrient for bone strenthning. Other than that Fatty fishes, mushrooms, eggs and dairy products are rich sources of vit. D.

§ Vitamin B is the group of vitamins such as niacin(B3), riboflavin(B2) , thiamine(B1), pentothenic acid(B5), pyridoxine(6) , biotin(B7), folic acid(B9) and cyanocobalamine(B12) and can be easily consumed from beans, peanuts, Sunflower seeds, fruits, whole grains, liver, seafood, Meat, fish, dairy products, eggs, yeast, spirulina, salmon, tofu, sweet potatoes etc.

§ Vitamin E  also a good antioxidant help in boosting immune system and slows the aging obtained from wheat germ oil, sunflower seed, almonds, nuts & seeds in general, mango, turnip greens.

§ All kind of citrus food is enriched with vitamin C such as lemon, orange, cabbage, broccoli kale. Vitamin c could modify immune function by modulating redox-sensiti ve sensiti ve cell signaling pathways and in some case by protecting cll structure components.

§ Some minerals such as iron, zinc and copper are essential for blood formation and regulate physiology. Some common sources are spiriluna, spinach, greeny leafs meats, beans etc.

Can supplements Helps your immune system: –

When you are taking vitamin or supplement, it’s essential to know how much you’re actually getting.

Also avoid taking supplements of Vitamin E. Also, as per research we don’t know that supplements of vitamin E benefit your health and, in some cases, they may be harmful in some cases.

So as per experts it’s best to get vitamins through food rather taking supplements.

Also, there are Some side effects of supplements, especially if taken with other medicines. Also, doctor advised if you have some health problems don’t take supplements as they have had some rection to your body which may prove Fatal.

How in COVID19 we can increase our immune system: –

As we grow old our immunity system reduces which further results in infections. Also, as per study the elderly people are more likely to contact infectious diseases as compared to younger ones.

Covid – 19 or Coronavirus one of the major pandemic situations we are facing throughout the world. And while the countries are facing with dangers of this pandemic situation that this virus poses to humanity, so we have to take some key and precautionary measures individuals can take to fight this pandemic.

So, it very important to mention hygiene standards like washing your hands frequently, especially if you have travelled anywhere in the city either by public transport or to any part of the world by train or pane.

So, while travelling Always keep sanitizer with you Using an sanitizer, in case you are travelling to disinfect your hands, wearing a mask (cover your nose and mouth) and avoiding touching your hand or mouth.

Those Individuals  who are suffering from diabetes, hypertension, cardio vascular disease, and respiratory issues are at a higher risk of having Covid 19 complications, it also aggravates with age as the general immunity reduces as you get older.

In Case of younger generation if they are not suffering from any ailment, Covid 19 can result in a minor infection, provided you have a good immunity and also you do not engage in activities like smoking or drinking you can combat the onslaught of the virus. Here is a list of measures you can undertake to improve your immunity.

What you are eating plays a key role in determining your overall health and immunity. So regularly consume vegetables and fruits which are rich in vitamins and also increase your immunity.

Intake of Water daily. Drink up to 10-12 glasses of water every day.

Some important factor which are quite essential in covid 19 we need to follow: –

Drink warm water throughout the day. Practice Meditation, Yoga Sana, and Pranayama. Avoid intake of sugar or use sugar free or replace both with jaggery if possible.

While our health care workers are fighting out day and night to protect us from this pandemic disease so we lao need to take some steps to battle against the Covid-19 pandemic.

We just need to be aware of parameters we need to follow and also  limiting our exposure to the virus by staying indoors, social distancing, eating healthy, hydrating and following basic hygiene protocol.

Things have to be ignored

To boost immune system you have to avoid lazy lifestyle, processed food, food having refined sugar, pasta, cheese, alcohol and stress which is the major cause of health problems.

Keep healthy eating habits…

Do excercises….

Avoid stress……

Protect your own bodyguard……

immune system…..

Live life freely…


So if you want to increase your immune system do exercise and maintain a line between what you take and what’s best for your body. Because its only you who knows what suits your body to remain fir and fight against infections and boost our immune system.

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