There are several things you can do to boost your immune system, including:
1 Eat a healthy and balanced diet:
Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help provide your body with the nutrients it needs to function optimally.
2 Get regular exercise:
Exercise can help improve immune function and reduce inflammation. Aim for at least 30 minutes of moderate exercise most days of the week.
3 Get enough sleep:
Lack of sleep can weaken the immune system, so aim for 7-8 hours of sleep per night.
4 Manage stress:
Chronic stress can also weaken the immune system, so find ways to manage stress such as practicing mindfulness, deep breathing, or yoga.
5 Practice good hygiene:
Washing your hands frequently, covering your mouth when you cough or sneeze, and avoiding touching your face can help prevent the spread of germs.
6 Get vaccinated:
Vaccines can help protect you against certain diseases and illnesses.
7 Avoid smoking and excessive alcohol consumption:
Smoking and excessive alcohol consumption can weaken the immune system and increase the risk of certain diseases.
By following these steps, you can help support your immune system and reduce the risk of illness and infection.
While there is no single food that can guarantee a strong immune system, a balanced diet rich in immunity boosting foods can support the immune system’s function.
healthy foods for immune system
Here are some examples of foods that are thought to be immunity boosting foods:
Citrus fruits:
Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which is known to help boost the immune system.
Berries:
Berries like blueberries, strawberries, and raspberries are high in antioxidants that can help protect cells from damage and support immune function.
Garlic:
Garlic has been shown to have antimicrobial properties, and may also help stimulate the immune system.
Yogurt:
Yogurt contains live cultures of beneficial bacteria that can help support gut health, which in turn may help strengthen the immune system.
Ginger:
Ginger has anti-inflammatory properties and may also help stimulate the immune system.
Leafy greens:
Leafy greens like spinach and kale are high in vitamins A and C, which can help support immune function.
Nuts and seeds:
Nuts and seeds like almonds, walnuts, and sunflower seeds are high in vitamin E, which is thought to help support the immune system.
Green tea:
Green tea contains antioxidants that can help protect cells from damage and support immune function.
It’s important to note that no single food can guarantee immunity, and that a healthy immune system depends on a variety of factors, including a balanced diet, regular exercise, adequate sleep, and stress management.
Citrus fruits are native to south east Asian countries. Because of their increased popularity over the past many decades, citrus production has rapidly increased and citrus fruits are now widely grown throughout the world, especially in countries either side of the equator, as they are more suited to tropical or subtropical climes.
There is an important link between citrus fruits rich in the nutrient vitamin C and foods that boost immunity as they are important in boosting white blood cell growth, to avoid the onset of immune deficiencies.
Here are 5 Citrus Fruits to Boost your Immunity…
1 ORANGES
ORANGE HEALTH BENEFITS
Fresh oranges are natural immune boosters packed with vitamin C benefits for health and can be eaten every day.
Fresh citrus oranges vary from small to large and can range from sweet to more bland. The citrus navel orange matures in the winter months and is grown for both vitamin C juice benefits as well as a its sweet flesh fruit.
There are the popular sweet navel oranges in the winter months plus the blood oranges that have a reddish blush colour. Valencia oranges mature later in Spring or Summer. All orange citrus fruits are immunity booster fruits, high in vitamin C, with huge benefits for helping boost a low immune system and strengthen cellular immunity.
Fresh, juicy sweet oranges are well known for their many health benefits to the immune system. This is because they contain lycopene, providing important antioxidant health benefits that protect the eyes. Oranges are natural immune boosters as they may provide 100% of the daily vitamin C requirements that the body needs to sustain health.
Oranges contain a multitude of important nutrients and antioxidants that both strengthen the immune system and help in fighting against any immune deficiencies that may occur. Eating citrus fruits every day may also improve your skin and hair, as well as reduce the risks of inflammatory diseases that may harm the immune system.
2 GRAPEFRUIT
Grapefruit health benefits
Boost your immune system by eating more grapefruit in your diet.
Grapefruit is another important citrus fruit, bursting with immunity benefits, helping to strengthen the immune cells. It’s full of both flavour and juice. Grapefruits can be pink or white-fleshed varieties; however, they can be sour or tart but at other times very sweet. Pink fleshy varieties of grapefruit derive their pigment color from lycopene, a natural plant antioxidant with important anti-inflammatory properties that protect against disease while promoting a healthy immune system.
Benefits of Grapefruit for Skin
There are many benefits of grapefruit for skin and there are particular benefits of grapefruit in the morning. Grapefruit eaten first thing in the morning will help flush out any toxins, while helping to build natural immunity against colds and influenza type viruses.
3 LEMON HEALTH BENEFITS
LEMONS HELP BUILD NATURAL IMMUNITY
Lemons are cellular immunity / citrus fruits that come in varying sizes but are all packed with important nutrients that help fight against viral infections, colds, and flu-type symptoms. Lemon citrus fruits are high in vitamin C benefits. Lemons help strengthen immune system function and may prevent the onset of immune system disease.
THE BENEFITS OF LEMON WATER IN THE MORNING
Drinking lemon water first thing in the morning on an empty stomach helps wake up the digestive system so it’s able to absorb all the essential nutrients into the immune cells and tissues. As lemon juice is acidic, it is best absorbed with luke-warm water to preserve all the lemon immunity benefits. Being diluted, this enables the lemon water to have an alkaline effect on the body. The lemon water flushes toxins from the liver and out through the body, thereby helping to strengthen your immunity. Always rinse your mouth with plain water or brush your teeth after lemon water as it can damage tooth enamel.
Try taking a squeeze of lemon juice first thing each morning as it will not only freshen your breathe but also help give your immune system a huge boost. Taking lemon water with honey will make it more palatable.
4 MANDARINS
MANDARINS HEALTH BENEFITS
Mandarins are another important citrus fruit, quite often called tangerine fruit. Mandarins are very suitable for kids to eat helping boost immune health. They are generally smaller in size than an orange and easy to peel, giving the immune system a quick immunity boost.
MANDARINS are high in vitamin C benefits and help build immune system health.
Mandarins citrus origins are from ancient Chinese cultivation and are often referred to by varying names. Some have few or no seeds, such as the Satsumas, while other hybrids are produced by crossing a grapefruit and a sweet orange to obtain different varieties of citrus mandarins, varying in size and seeds.
THE MANDARIN ORANGE
Mandarins citrus fruits are often referred to as a mandarin orange, smaller in size but much sweeter than an orange.
There are varying types of citrus mandarins. The Satsumas citrus mandarins are noted for their distinctive seedless nature and the Clementines variety are a sweet citrus mandarin orange quite small, with a few seeds but very delicious and juicy. Mandarin orange nutrition guides suggest that there are 40 calories in one small mandarin orange.
The mandarin orange is a great snack for kids as they are easy to peel and gives them a healthy vitamin C and immune system boost.
5 LIMES
Limes are sour citrus fruits, similar to a lemon. Limes help strengthen immune system function. This is due to their high levels of vitamin C, providing antioxidant benefits that help fight against the onset of colds, flu virus and infections. Limes are tasty and packed with immunity health benefits.
BENEFITS OF LIME WATER
The health benefits of lime water include providing a quick immunity boost when squeezed into a warm glass of water, first thing in the morning, to wake up the digestive system and flush out the toxins.
