Top 7 Tips To Boost Immune System

Are you suffering from more frequent viral infections or just want to strengthen your immune system against coughs and colds, which are so common in autumn and winter?Regardless of the season of the year, you should support your immune system with the help of the vitamin-rich diet,  exercising and other healthy lifestyle habits.

A weak immune system can lead to many infections, cancers, allergies and autoimmune disorders. So, it is very essential for you to boost your immune system in order to avoid adverse health conditions. 

In this article, I’ll cover how to boost the immune system with the right diet and lifestyle changes. By following these recommendations you can ward off colds and flu, and many other diseases, and stay in sound health.  

1. Get Plenty of Sleep and Rest 

Get plenty of sleep and rest

Your body rejuvenates and strengthens when it’s at rest so try and get between eight and ten hours a night of sleep especially when you are not feeling 100%.

2. Vitamins and Minerals to Boost Immune System


Vitamin C

Vitamin C is a powerful antioxidant, that helps fight free radicals in the body and reduces the risk of many diseases. If you don’t get enough Vitamin C through foods or supplements, it may lead to weak immunity and higher susceptibility to infections.

Sources of Vitamin C:

  • Citrus (oranges, guava)

  • Berries (strawberries, blueberries, and boysenberries) 

  • Vitamin C fortified fruit juices

  •  Vegetables such as red capsicums, parsley, broccoli, and cabbage 

Note: While freshly squeezed orange juice is a good source of vitamin C, ripe fruits have higher vitamin C content than “green” or pre-ripe fruits.


Zinc increases the production of infection-fighting white blood cells and makes them more aggressive, children are often low in Zinc and a simple Zinc taste test can be done to check their levels.

Sources of Zinc:

  • Lean meat

  • Chicken

  • Fish

  • Milk and other dairy foods (cheese)

  • Brewers yeast

  • Egg yolks

  • Legumes (soybeans, lima beans, lentils, peas)

  • Pecans, sunflower and pumpkin seeds

  • A moderate amount of zinc is found in vegetables.

Vitamin A and Beta-Carotene

Vitamin A and beta-carotene prevent free radicals from causing damage. Also, vitamin A helps not only protect us from the common cold but support healthy skin and eyes. 

Sources of Vitamin A:

  • Milk

  • Egg yolk and fish oil (cod liver oil)

Sources of Beta-Carotene

  • Yellow and orange fruits and vegetables such as carrots, sweet potato, pumpkin, butternut squash, apricots, mangoes, and green leafy vegetables

Vitamin E

Vitamin E is another antioxidant that helps reduce oxidative stress, fight infection and improve the function of the immune system. 

Sources of Vitamin E:

  • Wheat germ

  • Whole oats

  • Cold-pressed olive oil

  • Fruits

  • Dark green leafy vegetables

  • Avocado

  • Fish

  • Poultry

  • Meat

  • Eggs

  • Raw nuts and seeds

Omega-3 FAs

Omega-3 fatty acids are necessary components of the diet to keep the immune system healthy. 

Simply put these extraordinary fats affect every part of your biochemistry. They control gene function, regulate your immune system, impact the speed and efficacy of your metabolism, and they are a vital component of the cell membrane that covers every one of the 100 trillion cells in your body. – Dr. Hyman

Sources of Omega-3 FAs:

  • Oily fish (mackerel, herring, sardines, tuna, trout, salmon)

  • Flaxseed oil and walnut oils

  • Dark green vegetables

  • Parsley

  • Seaweeds

  • Nuts

  • Seeds (pumpkin and sesame seeds, tahini)

  • Legumes (hummus)

3. Supplements for the Immune System

  • Probiotics – these are the good bacteria that inhibit the growth of bad bacteria in the gut and promote those that aid digestion and promote a healthy immune response to infection. Supplementation is the only way to get therapeutic dosages of the specific immune-building strains.

  • Echinacea, Olive leaf, Astragalus and Andrographis – can be used to help fight colds and flu as it increases the numbers and activity of white blood cells, as well as increasing the production of interferon, a vital chemical for the immune system response. Astragalus is my favorite herb to boost your immune system.

  • Goldenseal – can help to prevent infections

  • Maitake – this is a mushroom that stimulates the immune response by activating T-cells, the body’s defense against viruses and cancer cells.  It also contains polysaccharides, which are chemicals known to boost the immune system.

4. Consume antioxidant-rich “superfoods”


Eating foods with high antioxidant levels is great for your immune system. Here are the 12 foods high in antioxidants:

  • Dark-colored grapes 

  • Blueberries

  • Red berries (raspberries and strawberries)

  • Dark Green Veggies (broccoli and spinach)

  • Orange vegetables (carrots, butternut and acorn squash)

  • Fatty fish

  • Nuts and seeds (pecans, walnuts, and pumpkin seeds)

  • Legumes (duki beans and pinto beans) 

  • Whole grains

  • Green tea

5. Eat plenty of protein and cut out sugar


Protein is a building block for a healthy body, mind, and immune system and your body requires regular amounts throughout the day rather than a big steak at dinner time. Worse yet is the impact of refined white sugar! If you do only one thing to boost your immune system, eliminating sugar will do the trick.

6. Drink plenty of fluids 


Good quality fluids such as filtered water and herbal teas will help flush the body of toxins and keeps you well hydrated. Add some lemon juice to help alkalize your body.

7.Regular exercises


Practicing regular body workouts improves your blood circulation and helps boost your immune system. Also, regular exercise improves cardiovascular health, lowers blood pressure, helps control body weight, and reduces cortisol levels.

Find your favorite physical activity and train regularly. Here are just a few examples:

  • Walking

  • Hiking

  • Jogging/runningj

  • Cycling

  • Aerobic dance

  • Rowing

  • Stair climbing

  • Swimming

Exercising regularly will pay off, changing your body and significantly improving your health levels.

About the Author Michael

Michael is head consultant at Planet Naturopath - Functional Medicine and Nutrition Solutions. He is a registered naturopath with the Australian Natural Therapists Association (ANTA) and works with clients from all over the world via video or phone consultations. He is a degree qualified naturopath from the Endeavour College of Natural Medicine in Australia with 18 years of experience. He uses advanced testing methods, nutritional medicine, herbal medicine, and lifestyle advice to help you stay healthy. He is a Kalish Method-trained practitioner that keeps updating his education with Chris Kresser. Michael completed Dr. Terry Wahls practitioner training program, a 12-month program with ongoing training that helps understand the underlying cause and treatment of MS and autoimmune conditions. He keeps up to date with the latest research into health and natural medicine through the Metabolic Fitness Pro course with Dr. Bryan Walsh.

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