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Natural Foods, Supplements, and Things You Can Do to Boost the Immune System

Posted on April 07 2021

Natural Foods, Supplements, and Things You Can Do to Boost the Immune System

The immune system is a complex system of chemicals, processes, and cells that defend the body against harmful and invading pathogens like bacteria, toxins, and viruses. It is essential to make sure the immune system is working in a healthy manner all year round because it is the best defense humans have to prevent disease and infection. This means committing to some healthy life choices such as exercising and sleeping well.

Moreover, research has highlighted how some natural foods, vitamins, herbs, and minerals can also make the immune system response more efficient and effective. Below, we have outlined some foods, vitamins, herbs, and things you can do to boost the immune system.

Vitamin D

Vitamin D is quite important to everyday functioning as well as the immune system. It improves the fighting effects of white blood cells, which make up a vital part of the immune system defense. Vitamin D promotes the immune system response, which also results in decreased inflammation in the body.

It is quite common to have a Vitamin D deficiency, which can begin to affect the functioning of the immune system. Low levels of Vitamin D have been linked with respiratory tract diseases such as asthma and influenza.

Studies show that taking supplements for Vitamin D can help by improving the immune system response and help reduce the risk of getting respiratory infections. Other studies also show that Vitamin D can enhance the response of the body to antiviral treatments for some infections like HIV and Hepatitis C.

Vitamin C

Vitamin C plays a huge role when it comes to fighting infection and the immune system’s health. It plays a crucial role in the functions of different immune cells. It is also important because it improves the ability of immune cells to protect your body against infections. Vitamin C is necessary to clear out old cells through cellular death and replace them with better functioning, new ones.

Vitamin C is a fantastic antioxidant that helps you protect against the damage that comes from oxidative stressors and free radicals. This type of oxidative stress negatively impacts the immune system’s health, so it must be dealt with before it begins to cause harm.

With Vitamin C supplements, you can reduce the severity and duration of the infections that occur in the upper respiratory tract. This includes combating the common cold too. Studies show that regular supplements of Vitamin C can reduce the cold duration by 14% in children and 8% in adults.

Some individuals are also prone to common colds because they are put under high stress, such as soldiers and marathon runners. Regular Vitamin C supplements can help by reducing the occurrence of colds by around 50%. People who are dealing with severe infections such as ARDS and sepsis that occurs from viral infections can also benefit from Vitamin C intravenous high doses.


Allin is present in whole garlic. When you chew or crush up garlic, the allin compound turns into allicin. Allicin gives garlic its particular taste and smell, as well as the medicinal properties that make it special. It is known to improve the fighting response of white blood cells against disease and viruses, especially the flu or common cold. It also has anti-inflammatory properties that reduce the emergence of infections and diseases in people.

So, one of the things you can do to boost the immune system is to add garlic to your next meal! It’s delicious and beneficial.


Echinacea is known for the benefits to the immune systems. Several studies have noted the importance of Echinacea to help the immune system in fighting viruses and infections. This can help you heal and recover from illnesses at a faster rate. It is a common prescription to treat and prevent common colds for this very reason.

Consuming the Echinacea plant can lower the risk of getting colds by around 50% and even shorten how long the cold lasts by around one and a half days.


Astragalus is known to protect people from diseases like diabetes and cancer. The antioxidants in astragalus protect cells from damage through the oxidation process. It is often used to boost the immune system to prevent upper respiratory infections and colds as well as liver protection, diabetes treatment, and reducing blood pressure.

It is known for its anti-inflammatory and antibacterial properties, which means that people use it for wound care too. The antiviral properties and immune system stimulation of astragalus can prevent colds too.


Ginger is known for boosting the health of the immune system through its antioxidant and anti-inflammatory effects. While acute inflammation can help with some infections and fever, chronic inflammation can end harming your body and immune system, which can increase the chances of developing certain diseases. It can help with common colds and flu by reducing their severity.

Ginger shots and foods with ginger can help keep your immune system healthy, so it is important to incorporate that into your meals! Studies show that it is a powerful antibacterial and antiviral ingredient.

One of the best things you can do to boost the immune system is to make a ginger shot with lemon juice and honey. These three ingredients together can help boost the immune system and have antiviral and antibacterial benefits.

Other Things You Can Do to Boost the Immune System

The first line of defense for your body is definitely your immune system, which is why it is important to incorporate good habits throughout your life. Here are some natural things you can do to boost your immune system.

  • Reduce Smoking: Smoking is known to have a negative impact on the immune system and reduces its ability to fight off viruses, bacteria, infections, and diseases.
  • Healthy Diet: It is vital to incorporate a healthy diet full of the necessary nutrients and minerals you need to have a healthy immune system. This includes all the vitamins, minerals, and other necessary nutrients that every human needs for a good life.
  • Regular Exercise: It can help flush out the body of harmful toxins and bacteria, which makes it easier for your immune system to protect you.
  • Adequate Sleep: A full 8 hours of sleep is vital for humans to live a healthy and comfortable life.
  • Minimizing Stress: Incorporating some breathing techniques and relaxation activities can help you minimize stress.
  • Vaccinations: It is important to keep up with vaccinations to boost your immune system’s capability to defend itself against disease.
The immune system is a vital part of our everyday lives. The things you can do to boost the immune system mentioned above should be incorporated into your daily life to decrease your chances of developing illnesses, thus ensuring that you stay healthy for as long as possible.