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How to boost your immune system

To strengthen your immune system and prevent the development of some diseases or help you body to respond to those who have already manifested themselves, it is important to eat more foods rich in vitamins and minerals, reduce the consumption of fat, sugar and industrialized sources with dyes and preservatives. Sometimes it may be indicated you take immunosuppressive drugs or supplements.

Although following a healthy lifestyle is also one of the best strategies to keep your body's natural defense system strong and efficient and so it is recommended that you do not to smoke, eat healthy foods, do light or moderate physical exercise on a regular basis, have an adequate weight, sleep 7 to 8 hours a night, avoid stress and consume alcohol in moderation. These habits should be followed all throughout life, not only when you are sick or get sick easily.

Foods that boost your immune system
Foods that boost your immune system
Foods that weaken your immune system
Foods that weaken your immune system

Foods that can boost your immunity

Foods rich in selenium, zinc, vitamins C and E, probiotics and omega-3 rich are the most suited ones to boost immunity because they can create the ideal scenario for your body to produce defense cells more efficiently. Some examples are:

  • Selenium: Brazil nuts, wheat, rice, egg yolk, sunflower seeds, chicken;
  • Zinc: oysters, shrimp, beef, chicken and fish, liver, wheat germ, whole grains, nuts;
  • Vitamin C: Orange, Tangerine, Pineapple, Lemon, Strawberry;
  • Vitamin E: sunflower seeds, hazelnuts, peanuts, almonds;
  • Probiotics: natural yogurt and fermented milk, Kefir or Yakult type;
  • Omega 3: sardines, salmon, tuna and linseed.

If you need to strengthen your immune system you should consume a greater amount of these foods, daily and regularly, not only when you are sick, but to prevent yourself from getting sick again.

Remedies to boost your immunity

A good way to improve your body's immunity naturally is to take a food supplements in the form of capsules, which can be purchased at pharmacies, drugstores or health food stores. Some examples are bovine colostrum, astragalus seeds, perilla seed oil, and the propolis extract.

Although they can be bought without a prescription, you should talk to your doctor first, because taking supplements in an exaggerated way can be harmful to your health.

How to boost your immune system

How to increase immunity fast

To increase immunity quickly, leaving the body stronger in the fight against aggressive agents you must:

  • Adopt good healthy habits, don't stay to close to smokers, sleep properly, avoid stress;
  • Expose yourself to the sun in the morning, without sunscreen, to be able to produce vitamin D;
  • Consume healthy food, fruits, greens and vegetables, preferably organic or home-produced without pesticides;
  • Avoiding fast food and industrialized foods;
  • Take a food supplement to boost immunity;
  • Do not take medicines without medical knowledge;
  • Improve intestinal health by fighting constipation;
  • Drink about 2 liters of mineral or filtered water every day.

It is also important to avoid crowded public places, such as shopping malls, theaters and cinemas, where there is less air circulation, and it is more likely to develop viruses and bacteria that may seem harmless to the majority of the population but can cause serious complications in those who have a weak immune system.

How to boost a baby's or child's immunity

The best way to strengthen your baby's immune system is by investing in breastfeeding and then a healthy and diversified diet from the age of 6 months, vaccinating the baby at the times indicated by the pediatrician and having good health habits, such as not smoking near the baby and child, and only giving antibiotics when indicated by the pediatrician. That way the baby's organism can find everything it needs to produce more defense cells that are capable of fighting and overcoming pathogens like viruses, fungi and bacteria.

Recipes that strengthen the immune system

How to boost your immune system

Betting on natural fruit juices, teas and vitamins prepared with fruits and vegetables is also a good way to boost immunity. Some good recipes are:

1. Beet and carrot juice


  • 2 slices of raw beet 
  • 1/2 raw carrot
  • 1 orange with bagasse
  • 1 teaspoon of ginger powder
  • 1/2 glass of water 

Preparation method

Beat all the ingredients in a blender or mixer and drink straight after, preferably without sweetening or straining the mixture.

2. Banana vitamin with walnuts


  • 1 frozen banana
  • 1 slice of papaya
  • 1 tablespoon of cocoa powder
  • 1 natural yogurt without sugar
  • 1 handful of walnuts
  • 1 Brazilian nut
  • 1/2 tablespoon of honey

Preparation method

Beat all the ingredients in a blender or mixer and drink straight after.

3. Echinacea tea


  • 1 teaspoon of echinacea roots or leaves
  • 1 cup of boiling water

Preparation method

Put 1 teaspoon of the Echinacea roots or leaves in a cup of boiling water. Let it rest for about 15 minutes, strain and drink 2 times a day.

Causes for low immunity

Some situations that can you immune system to become weaker are a poor diet, poor hygiene habits, not being vaccinated when necessary, and smoking. During pregnancy it is normal for your immune system to become more fragile, it is a natural process that works as a way of preventing the mother's body from rejecting the baby, and during treatment against cancer or HIV.

People who have a syndrome or other diseases like lupus or malnutrition also naturally have a less efficient defense system and get sick on a frequent basis. The use of certain medications, such as corticosteroids, immunosuppressants used in case of organ transplants, during treatment for cancer or with the prolonged use of some anti-inflammatory drugs such as Dipyrone also decrease immunity of the body.

The immune system is composed of the white portion of the blood, responsible for the production of antibodies whenever the body is exposed to a foreign body, such as viruses or bacteria. However, the body has various defense mechanism such as the skin itself and stomach acid secretion, which often neutralizes the microorganisms present in food, preventing them from developing within the human body.

What characterizes a weakened immune system is the increase in the number of times a person becomes ill, presenting colds, flu, and other viral infections like herpes very often. In this case it is likely that your body is failing to produce the defense cells efficiently, which facilitates the appearance of these diseases. In this case, in addition to being usually ill, the person may have symptoms such as tiredness, fever, and simple illnesses that become easily aggravated, such as a cold that becomes a respiratory infection, for example. See more symptoms that can indicate low immunity.

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