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How To Boost Your Immune System

Raina Rahul Agarwal 18 Sep, 2021 Health & Fitness 2 Comments

Boost immune system

Immune System

Immune System is a complex network of cells, tissues and organs and the substances that defence our body against diseases and infections. It is a biochemical process and includes white blood cells and tissues of the lymphatic system, such as the thymus, spleen, tonsils, lymph nodes, lymph vessels and bone marrow.

Ways To Boost Your Immune System

Our immune system is complex of cells, tissues and organs and it has to be strong to fight against diseases. If our body will not be healthy it can not fight against diseases. It should not so strong excessively otherwise it will cause allergies and another autoimmune disease.

Focus On Food

focus on food

A healthy diet is a key element to boost our immunity strong. Healthy diet keeps our immune system strong and it operates us all body function properly. A sufficient amount of micronutrients plays a major role in a strong immune system.

Vitamin A- Vitamin A is an infection fighter. Its deficiency affects Innate immunity by preventing normal regeneration of mucosal membrane damaged by infection. Vitamin A deficiency also decreases the function of neutrophils, macrophages and natural killer cells so that innate immunity get effects. Vitamin A is also required for Adaptive immunity in the development of B lymphocytes and T lymphocytes. Sources of vitamin A is Cheese, egg, oily fish, fortified low fat spreads, milk, yoghurt and liver.

Vitamin D- Vitamin D plays an important role in promoting immune response, it has anti-inflammatory and immune regulatory properties. Vitamin D rich food oily fish, liver, egg yolks, fortified food- some fats spread and breakfast cereals. Sunlight is a good source of Vitamin D.

Vitamin C-  Vitamin C helps to increase the production of white blood cells in our body. B Lymphocyte one of the type of white blood cell create antibody which fights against the antigen. Vitamin C rich foods are found in citrus food, it includes lemon, orange, grapes, broccoli, tomato and spinach.

Vitamin B6- Vitamin B6 also helps to increase the production of white blood cells including T cells which regulate an immune response. It also helps the body to make protein interleukin to direct white blood cell activity. vitamin b6 food is pork, poultry, peanut, fish, soybean, oats, banana.

Vitamin E-  Our body also needs Vitamin E to boost our immune system so that it can fight off invading bacterias and viruses. It helps forms red blood cells and widens blood vessels to keep blood from clotting within them. Vitamin E is an oxidant (Prevent some type of cell damage.). It includes food like vegetable oil, nuts, seed, and green leafy vegetables.

Folic Acid- Folic acid plays important role in the production of red blood cells. It also contributes to the normal function of the immune system. It helps in reducing tiredness and fatigue. Folic Acis has a role in cell division also. Source of folic acid food is Cabbage, spinach, sprout, broccoli.

Zinc-  Zinc is also important minerals to boost the immune system. It helps in healing wounds and supports normal growth. Zinc-rich food is Red meat, poultry, oysters, fortified cereals, whole grains, nuts and beans.

Regular Exercise

Regular exercise is not just for building muscles even it is also a pillar of healthy living. It helps in de-stress and supports the healthy immune system. Exercise boosts our immune system by increasing our circulatory system and it makes it easier for immune cells and other infection-fighting molecules to move more easily throughout our body.

Plenty Of Sleep

Our body needs 7-8 hours of quality sleep each night to fight off infection. If our body doesn’t get enough sleep are more vulnerable to getting sick after exposure to viruses and other microbes. Hence it is important to get enough sleep to fight off infection and illness.


Water plays a very important role to make our body healthy, it carry out oxygen in our body cells which result in a properly functioning system. Lymph in our circulatory system carries important infection-fighting immune cells and is made up of water. If the quantity of water in our body will low it will slow the movement of lymph. Water also removes toxins substances from our body. Drinking more water will help the body to remove toxins substances and it will not negatively impact our immune system.

Meditation/ Minimize Stress

Stress suppresses our immune system and increases our infectious and illness. At least 5-10 minutes of meditation will help in reducing anxiety. For meditation sit quietly and focus on your breathing. Meditation will reduce our blood pressure and heart rate. It will also help in our quality of sleep. Prayer and exercise are also helpful in reducing stress.

Frequently Asked Question

Question- What is the immune system?
Answer- Immune system is a complex network of cells, tissues and organs that defence our body against infections and diseases. It protects our body from viruses, bacteria and other microorganisms.

Question- What is the innate immune system?
Innate immunity system is inherited and is active from the moment when a baby is born i.e. every person is born with innate immunity. e.g skin works as a barrier to block germs.

Question- What is adaptive immunity?
Answer- Adaptive immunity is also known as acquired immunity and it develops throughout our lives. It makes antibody and specifically fights against germs. when our immune system is exposed to a new germ for the first time, these antibodies are developed by cell B lymphocytes after the body has been exposed to the invader.

Question- How many types of vitamins are there?
There are two types of vitamins-

  1. Water-soluble vitamin
  2. Fat-soluble vitamin

Question- What are the types of fat-soluble vitamins and water-soluble vitamins?

1) Fat-Soluble Vitamin- Vitamin A, D, E, K       

2) Water -Soluble Vitamin- Vitamin B, C


Immunity is our natural defence to restrict viruses and other microbes enter into our body, if our immune system is strong there is less chance to get infected with diseases and infection. Thus it’s our responsibility to take a healthy diet to make our immune system strong.


No content on this site, should ever be used as a substitute for direct medical advice from your doctor or another qualified clinician.


author avatar
Raina Rahul Agarwal
My name is Raina Agarwal, and I am a seasoned content writer with three years of experience in the field. Holding a master's degree in microbiology. I have also garnered valuable experience as a microbiologist, with a career spanning over a decade since 2011. My diverse professional background enables me to offer unique insights and perspectives in my content creation endeavours.

Raina Rahul Agarwal

A Non-Medical Scientist, BSL-2 Lab, Mirzapur

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