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5 Foods To Ensure You Maintain A Healthy Immune System

A healthy immune system is your body’s way of protecting itself from infections and compromising diseases. It would help if you did all you could to ensure that your immunity is optimal to fight everything that can affect your health. Since various factors influence your immune system, creating a supportive and healthy environment for your body is essential.

In most cases, you can take better steps towards improving your immune system through what you eat, your lifestyle habits and the amount of physical activity you do. Leading a healthy lifestyle offers you many benefits, read on to find out what you can do and eat to improve your immune system.

Tips to Boost Your Immune System

It would help to consider healthy ways to improve your immune system as you gear up for another winter season. The good news is that your immune system naturally fights off infections such as the seasonal cold. It’s essential to know how to boost your immune system. Here are a few tips to add to your daily routine for the best results.


Sleep Better

Did you know poor sleeping habits are linked to a higher chance of getting sick? Research shows that if you get under six hours of sleep, you are likely to fall sick often compared to someone who gets more. Getting enough sleep is necessary if you want your body to fight off infection naturally.

Engage in Moderate Exercise

If you want to boost your immune system, consider some moderate exercise. You should be aware that intense and prolonged exercise can negatively affect your immunity. The good thing about moderate activities, such as running or cardio, is that it helps reduce inflammation and can help with cell regeneration.

Drink Lots of Fluids

Avoiding dehydration is essential. Drinking more fluids won’t necessarily prevent you from getting sick, but it should improve your digestion, heart, and kidney function. As a result, your body has the means to fight off illnesses better.

Water is a highly recommended fluid since it has no additives, sugar, or calories. However, fruit juices and tea are ideal if you drink them in moderation. Most importantly, you should consider drinking liquids regularly even if you don’t feel thirsty to ensure your hydration levels are at the required level.

Manage Stress Levels

You’d be surprised that your immune health is linked to your anxiety and stress levels. If you suffer from long-term stress, it affects your body’s ability to fight off infection. There is an imbalance in your cells, and you’re exposed to higher levels of inflammation.

There are different activities that you can focus on to help you manage your stress. For instance, you can try meditation and moderate exercise. Other practical ways to reduce stress include journaling your thoughts and seeing a professional to guide you through your challenging emotions.

Add Supplements to Your Diet

Your body needs certain micronutrients to function. Yet, it cannot produce some of these micronutrients; you should supplement them into your diet. This is why it’s essential to maintain a well-balanced and healthy diet.

Nowadays, there are dietary supplements that you can get over the counter to help boost your immunity. The following are the recommended supplements to help you achieve your health requirements.

Vitamin C.  |  Vitamin D.  |  Zinc.   |  B complex vitamins.   |  Folate/folic acid.

Eat These 5 Foods to Boost Your Immunity this Winter

Winter is an ideal time to focus on improving your immune system. You’ll likely be exposed to more sick people, increasing your chances of falling ill. There are certain foods that you can feed your body to ensure that you remain strong to fight off any seasonal infections.

Lemons.  |  Oranges.   |  Limes.   |  Clementines.  |  Grapefruit.

Citrus Fruits

Vitamin C is the most common source of food that you turn to when you’ve caught a cold. Not only does it help you fight the cold, but it’s a crucial supplement to help build your white blood cells. Most citrus fruits are high in vitamin C, and you can choose from any of the following to help you boost your immune system.


Did you know that broccoli is one of the healthiest vegetables that you can have on your plate? It is packed with essential vitamins and minerals such as vitamin A, fibre and antioxidants. Keep these nutrients in your broccoli by cooking it as little as possible or not at all.


The great benefit of having garlic in your home is that it adds the zing your dishes need. Most importantly, it helps boost your immune system. This must-have superfood can help you fight infections while it helps to slow down the hardening of your arteries


Ginger is another ingredient in your kitchen that’s great for adding flavour to your dishes while it works to improve your health. If you have a sore throat, ginger can help you reduce inflammation. In addition, you can drink ginger tea to prevent nausea.


You can grab some spinach if you can’t have citrus fruit to get your much-needed vitamin C. Another great benefit of adding this leafy vegetable to your diet is that it’s also packed with antioxidants and beta-carotene, crucial for fighting infection-causing bacteria in your body. Cook it the same way you cook broccoli to retain its nutrients

The last thing you want to deal with is the drop in temperature and being in bed fighting off an infection. Since prevention is better than cure, you should consider using this guide to help improve your body’s ability to fight illnesses. Ensure you have the right dietary supplements and eat a well-balanced diet with the mentioned supercharged foods.

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