How to boost immune system quickly

Food that boost your immune system quickly

If you are looking for ways to prevent colds, flu and other infections, then the first step should be to go to a local grocery store. Plan your diet to include these 14 powerful immune system enhancers.

1. Citrus fruit

·         Most people take vitamin C directly after catching a cold. That's because it helps strengthen your immune system.

·         Vitamin C is thought to increase the production of white blood cells, which are the key to fighting infections.

·         Almost all citrus fruits are rich in vitamin C. You can choose a variety of vitamins, it is easy to add this vitamin in any meal.

·         Because your body does not produce or store it, you need vitamin C every day to stay healthy. For most adults, the recommended daily amount is:

·         75 mg for women

·         90 mg for men

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

2. Red bell peppers

·         If you think citrus fruits have the most vitamin C in any fruit or vegetable, please think again. An ounce of red bell peppers contains almost three times the vitamin C (127 mg is three times the Florida oranges (45 mg)). They are also a rich source of β-carotene.

·         In addition to strengthening the immune system, vitamin C can also help you maintain healthy skin. Beta-carotene can transform your body into vitamin A, which helps keep your eyes and skin healthy.

3. Broccoli  


Broccoli is rich in vitamins and minerals. Broccoli is rich in vitamins A, C and E, as well as fiber and many other antioxidants, and is one of the healthiest vegetables that can be placed on a plate.

The key to keeping it functional is to cook as little as possible-even better, not at all. It shows that steaming is the best way to keep more nutrients in food.

4. Garlic

·         Garlic can be found in almost all cuisines in the world. It adds a little energy to food and is a must for your health.

·         Early civilizations recognized its value in fighting infections. Garlic may also slow arteriosclerosis, and there is currently no evidence that it can help lower blood pressure.

·         Garlic's immune-boosting properties seem to come from a large number of sulfur-containing compounds, such as allicin.

5. Ginger

Ginger has the benefit of boosting immunity, making it a "must-have" ingredient in many of my healthy recipes. First, ginger has an antibacterial effect, so it helps maintain the immune system and helps prevent nausea and relieve stomach upset. Ginger is also a natural blood thinner and contains a phenolic anti-inflammatory compound called gingerol which may cause blood vessels to relax.

6. Spinach

Green foods such as kale, spinach, and Swiss beets are foods that enhance the body's immunity. Its high vitamin C content not only has strong antioxidant capacity, but also can fight infections and regenerate other antioxidants in the body, including vitamin E. Also contains folic acid, another immune enhancer. Saute kale, spinach or Swiss chard with garlic and olive oil, or use fresh spinach to make a nutritious salad-top with fresh mushrooms to boost immunity.

7. Yogurt

One of the key tasks of the immune system is to patrol the gastrointestinal tract to prevent bacteria, bacteria and other pathogens from entering the bloodstream and getting sick. Therefore, to make the stomach happy, yogurt should be part of a healthy diet. Yogurt is not only rich in vitamins and protein, but also a source of lactic acid bacteria, a probiotic (or beneficial bacteria) that can help fight off bad eggs and strengthen the immune system. Choose low-fat or fat-free foods to gain benefits without the need for additional saturated fat.

8. Almonds

Almonds are easy to find in any grocery store. They are ideal as healthy snacks and can be added to salads and yogurt. Almonds are rich in vitamin E, which acts as an antioxidant in your body and helps the immune system function. Almonds also contain iron and protein, which are essential for the immune system.

9. Sunflower seeds

Sunflower seeds are a rich source of vitamin E and nutrients. The small, crunchy seeds contain selenium, which helps the body fight certain types of cancer and boost immunity. The antioxidants and vitamin E in sunflower seeds fight free radicals and are even good for your skin. Add it to salads or oatmeal.

10. Turmeric     

Bright yellow spices are very common in Indian cuisine and can treat many health diseases. Curcumin is the main component of turmeric and has the potential to enhance immunity. The compound activates white blood cells in the body, thereby enhancing its antibody response.

11. Green tea

Polyphenols are effective plant antioxidants and are believed to give green tea an immune-enhancing effect. A laboratory study showed that a special type of polyphenol called catechins can kill influenza viruses. To maximize profit and minimize bitterness, use green tea with boiling water for no more than one minute or two. A little lemon and honey can also help reduce bitterness. But do not add milk, because the protein will combine with polyphenols, making them ineffective.

12. Papaya

·         Papaya is good for the skin and contains antioxidants and light nutrients to keep the heart healthy. It also helps fight cancer. Eating papaya in its original form helps maintain blood sugar levels and control cholesterol. Fruits are rich in vitamins A, B, C and K and are an excellent immune booster.

·         Papaya contains minerals such as potassium, calcium, copper and magnesium. Scientists say that papaya can reduce oxidative stress in the elderly and enhance immunity.

13. Kiwi    


·         Kiwi is a low-fat, low-carbohydrate fruit. People with a strong diet consciousness can eat it, and its glycemic index is also low. Kiwis are rich in vitamins C and E. Vitamin C helps strengthen the immune system, fight free radicals, promote wound healing and iron absorption. Vitamin E not only reduces cholesterol levels and enhances immunity, but also fights the damage to cells that cause cancer.

·         Kiwi has a higher potassium content than bananas, which helps balance the body's water and electrolyte content, which helps control blood pressure and release energy during exercise.

14. Onions

Onions are full of nutrients that boost immunity, such as selenium, sulfur compounds, zinc and vitamin C. In addition, like broccoli, they are one of the best sources of quercetin and have antiviral properties. In addition, onions also have other health benefits, including helping to prevent LDL cholesterol oxidation and blood clot formation, and help lower blood sugar.

7 Tips to increase system Naturally

1. Eat a Healthy Diet

·         A healthy and nutritious diet is another way to strengthen the immune system and fight off viruses. This includes a diet rich in fruits and vegetables, which contains vitamins and antioxidants to promote good health.

·         You should also reduce your intake of sugar, fat and processed foods, and choose lean meat. If you feel that the intake of vitamins and nutrition from your diet is insufficient, please ask your doctor if you recommend taking multivitamins or herbal supplements.

2. Keep Stress Under Control      

·         Chronic stress can affect your immune system, reducing its effectiveness. Under pressure, the body increases cortisol production. This is a hormone that helps the body cope with stress. It also limits physical functions that are not essential in combat or flight situations.

·         Short-term stress will not harm the body. On the other hand, long-term stress will reduce your immune system response and make you vulnerable to viruses and diseases.

To reduce stress, set limits and don’t be afraid to say no. Do some activities that you find pleasant and relaxing, such as reading or gardening.

3. Get Plenty of Good Quality Sleep

During sleep, the body will recover and regenerate, so adequate sleep is essential for a healthy immune response.

·         When you do not get enough sleep, your immune system may not do these things, making your body less resistant to harmful invaders and making you more susceptible to illness.

·         Lack of sleep also increases cortisol levels, which of course is not conducive to immune function. "As a result, our immunity has declined, and we tend to use less or less reserves to fight or recover from the disease."

4. Exercise Regularly (Outdoors, When Possible)

·         Regular exercise reduces the risk of chronic diseases (such as obesity, type 2 diabetes, and heart disease), as well as viral and bacterial infections.

·         Exercise can also increase the release of endorphins, a group of hormones that reduce pain and produce a sense of pleasure, which is a good way to control stress. "Because stress can negatively affect our immune system, this is another way exercise can improve the immune response."

·         And, despite the evidence that prolonged or intense exercise may suppress the immune system, making you more susceptible to illness and infection within hours of exercise.

·         And there is a large amount of epidemiological evidence (a study of human behavior and consequences) that overall, more active people tend to suffer from lower rates of acute diseases (such as infections) and chronic diseases (such as cancer and type 2 diabetes).

·         Sunlight can also enhance vitamin D in the body, and vitamin D also plays a key role in immune health.

5. Drinking Alcohol affect to immune system

·         Drinking large amounts of alcohol can cause a series of negative health effects, including decreased immune function. Kaplan explained that when you drink a lot of alcohol, your body will be so busy with detoxification that you will not be able to function properly with your immune system.

·         Drinking a lot of alcohol will weaken the body's ability to fight infection and slow down the recovery time. Therefore, according to the same review, people who drink a lot of alcohol are more likely to face pneumonia, acute respiratory distress syndrome, alcoholic liver disease, and certain cancers.

6. Don’t Smoke Cigarettes  

·         It is well known that chemicals in cigarettes can damage lung tissue and increase the risk of cancer. But they can also cause respiratory diseases such as flu, bronchitis and pneumonia.

·         To improve the function of your immune system, take some measures to quit smoking. Use smoking cessation aids, such as nicotine patches or nicotine gum. You can also talk to your doctor about drugs to reduce smoking addiction.

 "Don't smoke," Lin said. And try to avoid second-hand smoke.

7. Maintain a healthy weight

·         If you are overweight, increasing the amount of exercise and eating habits can also help to lose weight. This is important because too much weight can negatively affect your immune system.

·         Physical exercise and a healthy diet can reduce inflammation and keep the immune system healthy and strong.

8. Get active

·         As you age, strenuous physical exercise may become more and more difficult, but this does not mean that you should stop exercising altogether. Regular physical exercise can strengthen your immune system and help your body fight infections and viruses.

·         Do at least 30 minutes of physical exercise for at least three days a week. This can include walking, cycling, yoga, swimming or other low-intensity exercises.

·         Exercise increases blood circulation and has an anti-inflammatory effect on the body.

Boost immune system by yoga

1. Sitting and Breathing (Sukhasana and Pranayama)

When it comes to boosting immunity, sometimes the simplest method may be the most effective.

How to help:

·         Sukhasana is a traditional pose for meditation. It can make the "breathing" (vital energy) of the whole body achieve the best breathing and movement.

·         Relaxing yourself and taking deep breaths can help reduce stress hormones, heart rate, and nervous system problems (all of which support strong immunity). Breathing through a U-shaped tongue for at least three minutes is believed to help reduce fever.


2. Half Lord of the Fishes (Ardha Matsyendrasana)

·         Twists of the spine can reduce the pressure on the spine and restore it to nutrition, but they can also greatly help our internal functions, including the immune system.

·         The theory that twisting helps improve immunity is that incorrect digestion can lead to accumulation of toxins. These nasty toxins free the body from severe blows and may cause infection or inflammation. Yoga poses that gently compress, twist, or stimulate the stomach can help solve digestive problems.

Let's do it:

·         Straighten your legs in front of you and place your right foot on the outside of your left foot so that the only foot of your right foot is on the mat

·         Keep your left foot bent. You can cross the left foot under the left leg and near the right hip)

·         When inhaling, place your right palm directly behind your waist, and then extend your left elbow to the outside of your right knee

·         Inhale to lift and elongate the spine, exhale to twist and move the line of sight on the right shoulder

·         5 breaths on each side.

3. Supported Fish Pose (Matsyasana Variation)

Support fish is arguably one of the most restorative variants that feels good. It makes the already delicious posture feel better, and it is also a yoga posture that enhances immunity.

When you really feel defeated, this yoga pose will increase your energy level when you are exhausted. The supported fish posture can also be aimed at the lungs, so it can help open and relieve congestion.

let's do it:

·         If there is one, grab your yoga mat and / or yoga mat (if you do n’t have one, you can roll up the blanket!)

·         If you have two yoga blocks, place one on the mat under the heart and the other under the back of the head. If you have a pillow, place it on top of the brick or place it

·         If you use a blanket, roll it up and place it so that the blanket ends in the middle of your back, and the top of the blanket roll supports your head

·         Relax your chest and shoulders with your arms open and palms facing up

·         Legs can be straightened or bent, the width of the foot is as large as the cushion, and the knee is in the center

·         Keep this position for 1-5 minutes


4. Forward Fold (Uttanasana)

Inverted will bring many benefits to the body and mind, and inverted not only includes inverted, but also includes more yoga poses! Forward folding is the perfect soft reversal to improve immunity.

Inverted posture and forward bending can cause sinuses and blood flow into the sinuses, which can help relieve congestion. The sinuses and mucous membranes are the body's first line of defense against infections, so keeping them healthy can enhance our immune system.

However, depending on the degree of crowding you experience, this may discomfort or discomfort the sinuses. As with practicing yoga at any time, it is important to have a physical examination and to retreat or skip the posture when needed.

let's do it:

·         Starting from standing, feet apart from hips

·         When folding forward slowly, slowly hinge the hips and keep the knees bent

·         You can hang the rag doll or put your hand on the floor, yoga block or ankle, calf or thigh

·         Breathe here 5-10 times or feel good

·         When coming out of this posture, slowly roll yourself to a standing state to prevent dizziness


5. Legs Up the Wall (Viparita Karani)

When you practice yoga to enhance immunity, the ultimate stress relief yoga posture-legs on the wall should also become a staple food.

Raising your legs is one of the most relaxing yoga poses for the entire body. It can detoxify the lymph, distribute blood circulation evenly, release back pressure and help you feel rooted, so the nervous system can also be completely relaxed and reset.

In order to get the best immunity, we need to strengthen the nervous system and make it function properly.

let's do it:

·         About 3 inches from the empty wall

·         Lie on your back, swing your legs up against the wall, so the back of your thighs lean against the wall (you can move closer if necessary)

·         Let your entire spine rest heavily on the mat or floor under you, and relax your arms so that they are on the side or abdomen

·         Expert Tip: You can add some weight to your feet to feel a more solid feeling (books, sandbags or pillows work well)

·         Stay here for 1-10 minutes.

Boost immune system by Ayurveda

There are many wonderful practices you can do to boost immunity—techniques that are simple and safe. Here are a few, drawn from the science of Ayurveda.


Try gargling with warm salt water twice a day. Gargling cleans out bacteria and germs that linger in the nasal passages and throat for 24 to 48 hours before getting into the bloodstream and weakening immunity. Using a neti pot is also a nice option for clearing the sinuses; use it each morning, followed by a few drops of nasya oil.


Mindful eating is so important for healthy digestion and strong immunity. To receive the nourishment in your food, you need to chew thoroughly. Slow down and enjoy each meal in a peaceful environment. Try at least one relaxing—and if possible, silent—meal a day, and no eating within two hours of bedtime to ensure proper digestion and a good night’s sleep.


Sip hot water throughout the day. This soothes, hydrates, decongests, and helps cleanse the body. Carry a thermos of hot water with you and regularly take sips. In general, drink warm over cold beverages. Anything iced is difficult to digest when immune function is low.


Daily meditation reduces stress, settles the nerves, and calms the mind. Silence miraculously boosts our buffer against germs. Whether you prefer sitting or walking meditation, opt for at least 10 minutes per day. Practicing yoga nidra or Savasana for 20 minutes a day, two to three times a week, will further soothe the nervous and endocrine systems.


Each night before getting into bed, try jotting down things for which you are grateful. Perhaps you’re grateful for your yoga practice or peaceful moments in nature. Whatever it is, writing it down each night helps you to focus on the positive, and also quiets the mind and reduces stress—easing you into a good night’s sleep, which is essential for boosting immunity.

Boost immune system by drinks

1. Apple, carrot, and orange

Carrots, apples, and orange are a winning combination for helping your body protect itself and fight off infections.

·         Vitamins A, B-6, and C

·         Potassium

·         Folic acid

2. Orange and grapefruit

Vitamin C has antioxidant and other properties that protect your cells from substances that damage the body.

·         Vitamins A, B-6, and C

·         Folic acid

·         Zinc

3. Homemade tomato juice

Tomatoes are rich in folate, which help lower your risk of infections.

·         Vitamins A and C

·         Iron

·         Folate

4. Kale, tomato, and celery

Kale is a staple for many green juices

·         Vitamins A and C

·         Magnesium

·         Potassium

·         Iron

·         Fatty acids

5. Beet, carrot, ginger, and turmeric

This fortifying juice by Gourmande in the Kitchen has four root vegetables that’ll help your immune system and decrease inflammatory symptoms.

·         Vitamins A, C, and E

·         Iron

·         Calcium

6. Strawberry and mango

The vitamin E from the mangos add extra antioxidant benefits to enhance your immune system, especially in older adults.

·         Vitamins A, C, and E

·         Iron

·         Folate

7. Watermelon

The heavy water content of this fruit may also make it easier to juice (and it feels like less of a waste of fruit).

·         Vitamins A and C

·         Magnesium

·         Zinc

8. Strawberry-kiwi mint

Strawberries and kiwis are other healthy alternatives for a vitamin C-packed drink.

·         Vitamins A, C, and B-6

·         Magnesium

·         Zinc

·         Folate

9. Pumpkin seed

Many pumpkin “juice” recipes online include a lot of added sugars or require store-bought apple juice.

This milk also benefit your immune system, it may also help your:

·         Bone health

·         Menopause symptoms

·         Urinary health

·         Hair and skin

·         Mental health

·         Prostate health (for men)

·         Vitamins A, C, and B-6

·         Magnesium

·         Zinc


10. Spinach, lettuce, and kale

A vegetable-based green juice is a powerhouse of nutrients for a strong immune system.

·         Vitamins A, C, and B-6

·         Iron

·         Calcium

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