Health & Medical Blog

Best Ways to Boost Your Immune System

There are as follows below very simple 7 ways to strengthen your immune system.

1. Eat lean protein at every meal: Many foods high in protein also contain other immune-boosting nutrients. Lean cuts of beef and pork, as well as protein from beans, soy, and seafood (particularly oysters and crab), contain zinc—a mineral that helps up the production of infection-fighting white blood cells; even mild zinc deficiencies can increase your susceptibility to infections.

2. Shoot for 5 cups of fruits and veggies a day: Almost any kind is good, but if you’re going to pick and choose, opt for the ones rich in vitamins A, C, and E. Here’s why: Vitamin A (which you get from sweet potatoes, carrots, and dark leafy greens) helps white blood cells fight off infections more effectively; it also helps regulate the immune system. Citrus fruits (like lemons, oranges, and grapefruit), as well as bell peppers, papayas, and broccoli, contain vitamin C, which improves the absorption of iron from plant-based foods and helps the immune system protect against disease. And vitamin E, found in nuts, seeds, and turnip greens, has been shown in scientific studies to combat flu and upper respiratory infections. If you eat a variety of greens (and oranges and yellows and reds) as part of a balanced diet, you’ll get all the good stuff you need to help fight disease.

The immune system cells

The Immune System Cells

3. Take a 10-minute walk a few times a day: Getting a total of 20 to 30 minutes of daily physical activity can bolster many defenses of the immune system. Keep your workouts moderate; high-intensity activity, such as a marathon running or intense gym training, could actually decrease the amount of white blood cells circulating through the body and up your risk of illness.

4. Get your vitamin D levels checked: About 50 nmol/L is generally enough to maintain overall health; less than 30 nmol/L is too low for most people. New research suggests vitamin D could boost immune response, and too-low levels may be linked to an increase in seasonal colds and flu.

5. Reduce your stress levels. Do yoga, play with your dog, listen to music—find ways to chill out because research shows stress alters how well your immune system works.

6. Cook with olive and canola oils: These contain healthy fats, which act as a lubricant for cells. This lubricant improves flexibility and communication between the cells, which promotes immune function.

7. Limit your drinks: One is okay for most people, two is fine for some, but drinking any more could suppress the immune system. New research out of Brown University showed excessive alcohol consumption is toxic to immune system cells called dendritic cells, which play a critical role in helping seek and destroy invading microbes.

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