How To Boost Immune System Quickly (At home)

Having a good immune system is very necessary, as it keeps us away from any kind of infection. But in today’s scenario, where everyone is attracted to a bad lifestyle, having a proper immune system is very difficult. But as we are dealing with this great pandemic, everyone now is switching to a healthy lifestyle. But how to boost immune system?

Well, there are some simple ways, in which the immune system can be boosted, you need to take care of something and you can fight off any disease.

Remember, the ways have written is a way to boost your immunity and not to protect you from COVID-19.

Social distancing is the only way to be away from COVID-19.

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Natural Ways To Boost Immune System

1. Get enough sleep:-

You won’t believe but sleep and immunity go hand in hand. If you do not get adequate sleep, you are more prone to fall sick. Having a proper sleep is very necessary, it strengthens our immunity and we are more strong in fighting off the illness.

2. Eat more whole plant foods:-

Whole plant foods like fruits, vegetables, nuts, and seeds are rich in nutrients and antioxidants. They help to fight the free radicals. Including whole plant food into our diet helps to increase the immune system and also lower the susceptibility to illness.

3. Eat more healthy fats:-

Healthy fats like salmon and olive oil help to decrease inflammation and also boost immunity. Fats like olive oil is highly anti-inflammatory and helps to decrease the risk of chronic illness.

4. Limit added sugar:-

Limiting our sugar, has always been a healthy choice. Consuming more of added sugars and refined carbs lead to overweight and obesity. Limiting your sugar consumption helps to boost immunity.

5. Workout:-

Keeping your body in movement helps to increase the immune system,  Exercises like walking, superman, bicycling, jogging, swimming are a great way to boost the immune system.

6. Stay hydrated:-

Staying hydrated is the key function for the healthy working of the body. Drinking enough liquid helps to flush out the toxins from the body making it healthy. The main point is to prevent the dehydration of the body. Dehydration causes headaches, hinders your physical performance, disturbs the heart, and kidney function.

7. Manage your stress level:-

Stress is the biggest enemy of a person’s good health. Getting relieved from stress and anxiety is the key to immune health. To get rid of stress include workout, meditation, and yoga in your routine.

Consider starting a new hobby to help you decompress. Cycling is an excellent way to destress and keep fit. It has numerous health benefits, including improving overall health, mood, and confidence. It never gets boring too because you can set new challenges (e.g., ticking off your first 100-mile ride and going on your first bike tour) for yourself.

Plus there are plenty of tools and gadgets, like power meters, cycling trainers, and fitness trackers, to help you improve as a cyclist. Most importantly, you get to travel to many places, discover new things, and make new close friends through this hobby.

8. Supplements and Herbs to Boost Immune System:-

There are some supplements and herbs to boost immunity. Supplements help to strengthen your body’s immune system. You can have supplements of- Vitamin C, Vitamin D, Zinc, Garlic, and Elderberry. 

See more- 21  Shocking health benefits of garlic

9. Reduce alcohol consumption:-

Cutting back on alcohol consumption, will help you to live a longer and healthy life. Too much alcohol has negative effects on your health and also lowers down the immune system.

So, above are some ways in which you can increase your immune system. Now, let’s have a look at the foods and drinks which boost the immune system.

What Foods to Boost Immune System?

1. Citrus Fruits- Even in today’s corona scenario, people are promoting to have more vitamin C, as it enhances the antioxidants in the body and keeps it healthy. Citrus fruits are rich in vitamin C, they increase the production of white blood cells and boosts the immune system.

2. Red Bell Peppers- Red Bell Peppers contains 3 times the vitamin C as any other citrus fruit. It helps to boost the immune system and also maintain healthy skin.

3. Broccoli- Broccoli is a superfood for the immune system, it is packed with vitamins and minerals. Consuming broccoli charges us with vitamins A, C, and E, which are good for the well being of the body.

4. Garlic- Garlic is one of the most important ingredients, it helps in boosting the immune system and also helps to get rid of many diseases. It also slows down the hardening of arteries and helps lower blood pressure.

5. Ginger- Ginger is a good ingredient, which decreases inflammation, reduces sore throat, and inflammatory illness.

6. Spinach- Spinach is a powerhouse of nutrients. It is rich in vitamin C, antioxidants and beta carotene. It increases the ability to fight infections from the body and also enhances the immune system.

7. Yogurt- This probiotic food, helps to stimulate the immune system to fight off any disease. Yogurt is a great source of vitamin D, which boosts the body’s natural defenses against disease

8. Almonds- Eating four almonds a day, helps to boost immunity, increases memory, and also is good for health. Almonds are filled with fat-soluble vitamins, which act as a powerful antioxidant to a healthy immune system.

9. Turmeric- Since ancient times, Turmeric has been used as an anti-inflammatory. It helps to fight the bacterias in the body and treats many diseases. It is also an immune booster.

10. Green Tea- Teas are packed with flavonoids, and flavonoids are a type of antioxidant. Green tea is a good source of amino acid, it helps to fight the germs in your body.

11. Papaya- Papaya is a fruit-filled with vitamin C. Vitamin C is a great source of antioxidant. Papaya also has a digestive enzyme, which keeps the overall health good

12. Kiwi- Kiwi is filled with folate, potassium, vitamin K, and vitamin C. All these nutrients are necessary for the proper well being of the body and to fight the infections.

13. Poultry- When you are sick, you get a craving to eat chicken soup. Soup is good for health, it lowers the inflammation and improves the cold. Poultry such as chicken and turkey are rich in vitamin B-6, which is important for the formation of new and healthy RBCs.

14. Shellfish- I know many of the readers might find it strange, but some of the shellfish are packed with zinc, which helps in boosting the immune system. Shellfish packed with zinc are-

• Oysters
• Crab
• Lobster
• Mussels

Best Drinks to Boost Immune System

1. Apple, carrot, and orange:-

As yummy as the ingredients sound, this homemade drink protects the body from infections and makes it healthy. This energy drink helps to provide us potassium, folic acid, and vitamin A, B-6, and C.

How to prepare-

• 2 large carrots
• 1 orange
• 1 apple
• Place the ingredients in the juicer and get the juice by straining the leftover.

2. Orange and grapefruit:-

Both the fruits are rich in Vitamin C. And Vitamin C is very necessary for antioxidants. It helps to heal, fight infections, and improves immunity.

How to prepare-

• 2 medium oranges
• 1 grapefruit
• 4 clementine oranges
• ½ lemon
• Juice all the citrus fruits
• Mix well and serve chilled

3. Tomato juice:-

This homemade drink to boost the immune system helps to lower any risk of infections. Tomatoes are rich in folate, iron, vitamin A and C.

How to prepare-

• Take 1 tomato
• Grind it in the juicer
• Extract the fresh juice from it
• Add black salt and black pepper to it for taste.

4. Kale, tomato, and celery:-

Kale is a must ingredient for much green juice. It provides nutrients like magnesium, potassium, iron, and fatty acids.

How to prepare-

• Take ½ cup tomato juice
• ¼ cup fresh kale juice
• 2 tbsp. of fresh celery juice
• 2 tbsp. lemon juice
• Add all the juice in a glass and stir well.
• Add celery rib for garnish

5. Beet, carrot, ginger, and turmeric:-

Beetroot is very good for health, it increases the blood level in the body. A juice of all these four root vegetables helps to boost the immune system and decrease any inflammatory symptoms. 

This juice is beneficial especially for the people having rheumatoid.

How to prepare-

• 1 medium-sized beetroot.
• 3 medium-sized carrots
• ½ lemon
• 2-inch turmeric root
• 1-inch fresh ginger
• Pinch of black pepper
• Pass all the ingredients in the juicer and grind them
• Strain out the juice from it.

6. Strawberry and mango:-

This is one of the yummiest health drink which boosts the immunity. It provides us with iron, folate, vitamins A, C, and E.

How to prepare-

• 1 Mango
• ½ cup of orange juice
• 2 tbsp. of lime juice
• 10 strawberries
• Mint to garnish
• Mix all the ingredients in the blender.
• Add lime juice and mint to garnish.

7. Watermelon:-

Watermelon not only increases our immune system, but it also helps to hydrate the body. Watermelon juice helps to relieve muscle soreness. With rich in magnesium, zinc, and vitamin A and C, this drink is easy to make and feels tasty.

How to prepare-

• Take 1 medium size watermelon
• 1-2 tbsp mint leaves
• Black salt
• Chaat masala
• Grind these ingredients into the juicer and you will get the watermelon juice.

8. Spinach, lettuce, and kale:-

A powerhouse of nutrients, this vegetable-based homemade drink is great for a strong immune system. With this drink, you get Vitamin A, C, and B-6, Iron, and Calcium.

How to prepare-

• Take 2 medium stalks celery
• 2 Kale leaves
• 1 cup Spinach
• ½ lemon
• 1 slice ginger
• Feed all the above ingredients into the juicer and strain out the juice from it.

Foods That Weaken Immune System

• Drinking too much alcohol- Drinking too much alcohol damages the liver and the body keeps on flushing those toxins, to make it normal. And in the long run, it is not good for the immune system.
• Excess Salt- Excess salt means excess sodium, which gives the problem like fluid retention and high blood pressure. While the corona pandemic, through which we are dealing with now, is a viral infection. It can lead to secondary bacterial infections. So, excess salt weakens the immune system.
• Consuming excess sugar- Excess of sugar is never a good option. Sugar directly impacts the immune system by removing the space for vitamin C. And Vitamin C is very essential for the body.
• Overdoing caffeine intake- Caffeine is good for the body, but only to a certain extent. Overdoing on caffeine intake affects the immune system a lot.
• Not eating green veggies- Green vegetables are very necessary for the body, they are packed with nutrients, which are good for health and immune system. Skipping on green veggies is never a good option for our health.
• Fast Food- We have always heard our elders saying, that Fast Food is not good for health and it is true. Eating fast food frequently reprograms your immune system, and makes it weak.
• Diet Soda- No soda is good for the body, when the main aim of the body is to keep it hydrated. Soda tends to dehydrate the body, even the Diet Soda is full of artificial ingredients, which does no good to your body.
• Refined oils- Refined oils strip out the nutrients and mutate the natural molecular structure of the oil, which is not good for health.
• Products containing gluten- Gluten comes under the ‘worst-food’ category because gluten is extremely difficult for the body to digest. As we consume it, it passes through the system and triggers the production of a protein called zonulin, which is not good for the body.

Variety is the key to proper nutrition, you cannot just rely on any one of the nutrients to take care of your health. Every nutrient, work accordingly in the body. Above are some of the methods through which you can increase your immune system.

Remember these methods are not a solution to cure Corona, but precautions are always better than cure. So, having a healthy body is one of the main factors to live healthily. And above methods are fast ways to boost immunity for kids and for adults both.

What steps do you take for the increase of the immune system?

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