Nowadays it is probably the most discussed topic. Everybody wants to boost his/her immunity power. Here we will also discuss few key factors which can help us to boost our immunity system.

The human immune system is very complex. So, maintain it properly is a difficult task. But it needs to be strong enough to fight against any illness and infections.  Here are few scientifically proven ways/methods which ensure you that your immune system has everything it needs to function optimally. Not only that, it also assures you not to rely on health supplements to boost your immune system. 

Healthy Diet : A healthy diet is the main key to a strong immune system. Only you need to eat plenty of vegetables, fruits, peas, whole grains, lean protein, and healthy fats. A healthy and balanced diet ensures that you are getting a sufficient amount of necessary micronutrients that help a vital role to boost the immune system. Micronutrients are one of the major groups of nutrients your body needs. It includes different types of vitamins and minerals, like - 

Vitamin B6 (available in chicken, salmon, tuna, bananas, green vegetables, and potatoes (with the skin))

Vitamin C (available in citrus fruit, including oranges and strawberries, tomatoes, broccoli, and spinach )

Vitamin E (available in almonds, sunflower and safflower oil, sunflower seeds, peanut butter, and spinach )


Regular Exercise: Physical activity is also an important part of being healthy and supports maintaining a proper immune system. Every day approximately 30 minutes of moderate exercise will help to improve immune function. Exercise like - Yoga, walking, jogging is very helpful. 

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For more immune system benefits it is recommended to do exercise outside. Spending time in nature help to change the mood, lower blood pressure, reduce inflammation, and support immune system health.

Sunlight also generates vitamin D in the body, which plays a vital role in the immune system, too.

Drink plenty of Water - Water plays a very important role in your body, including supporting your immune system. Drink 4-5 ltr. of water every day. 

Get enough Sleep : 6-7 hours of sound sleep is necessary to maintain your immune system properly. 

Food Supplements : There are plenty of food supplements available in the market that claims to help boost your immune system. But please be careful about their promises. Because due to lack of enough evidence it is very hard to believe that supplements actually help to improve the immune system and protect or fight infections or illnesses. Although many health experts recommend advice for the supplements. Here is the list of the most popular supplements available in the market. You can try anyone. Here is the list of a few popular food suppliments and other vitamins and minerals product. Please visit  https://amzn.to/3CuDdnh 

Drinking Alchohol : Drinking large amounts of alcohol is associated with a range of negative health effects, including lowered immune function. When you drink high amounts of alcohol, your body stays too busy trying to detoxify your system and it prevents the normal immune system to function properly. If you don’t drink, don’t start. If you drink occasionally, limit your alcohol consumption to one drink (equivalent to a 4-ounce glass of wine) per day if you are a woman, and two drinks per day if you are a man.

Reduce Stress : Too much stress creates a bad effect on our body and impacts the immune system. Meditation, exercise, prayer, or Deep breathing are the most popular and effective ways to reduce stress. You should practice it regularly.

Do not Smoke : Like alcohol, cigarette smoking can also affect immune health. Anything that is a toxin can harm your immune system. So, do not smoke.

Chronic Symptom/disease under control : Chronic diseases like asthma, heart disease, and diabetes etc. can affect the immune system and increase the risk of infections. So it is always recommended to do the checkup regularly, take the necessary tests, and take medicine properly as per your doctor's advice.

Few Recommended Foods That Boost the Immune System :

1. Citrus fruits: Full of Vitamin C.

Popular citrus fruits are :

•grapefruit

•oranges

•clementines

•tangerines

•lemons

•limes

You need vitamin C daily. The recommended daily amount for most adults is:

•75 mg for women

•90 mg for men

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

2. Red bell peppers

3. Broccoli

4. Garlic

5. Ginger

6. Spinach

7. Yogurt

8. Almonds

9. Sunflower seeds

10. Turmeric

11. Green tea

12. Papaya

13. Kiwi

14. Chicken

Overall, it can be said that a positive mindset is vital for health and well-being. Research shows that positive thoughts reduce stress and inflammation and increase resilience to infection — while negative emotions can make you more susceptible to common diseases like cold and flu. So, please be positive, take healthy food, do exercise and stay healthy.