The immune system is our body’s defense mechanism; its task is to destroy dangerous microorganisms and prevent our bodies from all sorts of illnesses and diseases. The immune system is formed of a number of organs that manufacture white blood cells that help kill pathogens. In simple words, your immune system protects your body against various infections, which could range from the simple flu to something as severe as cancer.


It is important that the immune system be strong enough to be able to function properly.  “How to strengthen the immune system” is a question that many people ask. Among the tips given for a healthy immune system, including certain foods and vitamins in your diet is the most important.


If you want to know how to strengthen your immune system, here is a list of immune boosting foods.  

• Broccoli: For a healthy immune system, make sure you include broccoli as well as some cruciferous vegetables such as kale, cabbage, cauliflower, turnip, and Brussels sprouts in your diet as they are important sources of vitamins E, C, and A. There are high levels of glucosinolates in broccoli, which help stimulate the immune system. There is also a high concentration of sulforaphanes in broccoli, which are powerful anti-cancer agents. Research conducted on animals has also indicated that DIM, a particular chemical that is produced when kale, broccoli, cabbage, and other such vegetables are consumed, can actually prevent the growth of some cancer cells.    

• Blueberries: There are strong anti-oxidants present in the pigments of these berries. The flesh also contains anthocyanins, a chemical that has anti-oxidant properties that ensures that you have a healthy immune system by fighting against inflammation that causes free radicals. The anti-oxidants also give a boost to your colon health, macular degeneration, nerve response, and mental acuity.  

• Green tea: The antioxidants present in green tea provide protection against flu or cold. Some studies indicate that a compound known as epigallocatechin gallate (EGCG) present in tea prevents the development of cancer cells without causing harm to the healthy tissues.

• Pumpkins: The beta carotene in pumpkins is broken down by the body to get vitamin A. Vitamin A helps in cancer prevention and is also helps strengthen the immune system.

• Bell peppers: These are a good source of beta carotenes, vitamin C, and phytochemicals. Research indicates that an increased intake of vitamin C reduces the severity and the time length of cold symptoms.

• Yogurt: Yogurt is high in zinc, which, in turn, plays an important role in strengthening the immune system. Yogurt is also an excellent source of good bacteria, which your body requires to combat infections. Therefore, including yogurt in your diet especially after having taken antibiotics is a good idea. This is because antibiotics destroy both the good and bad bacteria in your body and we require healthy bacteria to help in breaking down the foods we consume.

• Lemons: Another favorite among natural immune boosters are lemons. They are a great source of vitamin C and can be added to your daily meals quite easily. Lemons help maintain the balance of alkali and acids in the body as well. You can use lemon juice as a dressing or simply top some fresh vegetables with some juice.

• Apple cider vinegar: Apple cider vinegar is a great source of potassium, calcium, sodium, iron, phosphorus, fluorine, and sulfur. It is easily available at grocery stores and can be used to prepare a fish marinade or as a vinaigrette in salads.  

• Beef: You may find this surprising, but eating beef in moderation and opting for lean and low fat cuts can help improve your immune system.  The zinc contained in beef helps decrease your vulnerability to infection. A daily zinc intake also helps in the production of white blood cells, which help us fight deadly viruses and bad bacteria. For those who are not beef eaters try including fortified cereals, pork, poultry, and milk in your diet.   

• Apples and cilantro: Both apples and cilantro work well at removing heavy metals from the body. These are also an excellent source of fiber and have a number of other nutritional qualities that help boost the individual’s immune system.  

• Water: Water is extremely important to help your body function effectively. It plays and important role in boosting your immune system and also helps you maintain positive healthy energy.    

• Immune boosting vitamins: Important vitamins for the immune system are got from foods such as tomatoes, cauliflowers, and carrots. Fruits such as kiwi, cantaloupe, mangoes, oranges, and papaya are also recommended. Dairy products such as cheese and butter as well as milk should also be included in your diet. Nuts such as pine nuts, almonds, and peanuts contain essential vitamins.  

If you are wondering how to strengthen and improve your immune system naturally while pregnant here are some simple tips. Make sure you consume a protein-rich diet that includes foods such as cottage cheese, pork, chicken, eggs, and meat. Also, cut down on your consumption of foods high in sugar, refined flour, and fatty foods. The best way to strengthen the immune system of babies is by breastfeeding them, but immune boosting foods mentioned in this article should be included in the diet plan of toddlers and kids only once they begin to depend on solids for nutrition.   

To sum up, here are a few healthy immune system tips, in addition to taking vitamins, for those who want to strengthen the immune system of the body.

• Drink plenty of water. Dehydration problems and headaches are usually due to less water intake. The recommended intake is six to eight glasses a day. Remember that too much water can also be bad for you, so do not overdo it.

• Get sufficient sleep at night. The nature of the immune system differs from person to person. You may need 6 to 10 hours of sleep, depending on your body’s need.

• Exercise regularly. Exercising regularly helps boost the immune system and also improves your immune system.

• Cut out on your intake of caffeine. Coffee and chocolates hamper the proper functioning of your immune system and may also adversely affect your health. Caffeine depletes your body of vitamins and minerals and leads to dehydration.

Besides this, in order to boost the immune system, supplements could also be used. These supplements are easily available over the counter. However it is necessary that you get a prescription and consult your doctor on the supplements you use. This is important as some of these supplements could negatively affect the functioning of the body in the long run.