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Natural Ways to Boost Immune System

The immune system is the body’s first line of defence against invasion by microorganisms and foreigh materials. The system is made up of an elaborate conglomerate of cells, chemicals, and tissues distributed throughout the body. When any of these components come into contact with any cells or substance to which they are programmed to respond, like bacteria and viruses, a serious reaction is triggered. Among the most important components of the immune system are blood cells (WBC). They form the active part of the immune system. A body which performs these functions optimally usually has a stronger immune system.

Which foods boost the immune system?

The medical benefits of food to boost the immune system have been acknowledged for many years. In recent times, nutrients in everyday superfoods have been discovered. By understanding the nutrients and their benefits, we can selectively choose the foods that boost immunity and help protect us against specific diseases.

Immunity-boosting Fruits


  • Vitamin C, Folate, vitamin A, Magnesium, Iron, Zinc, Fibre

  • Controls Blood Pressure, Prevents Cell Damage, Encourage the Production of Collagen

Watermelon helps protect against colon cancer and other disorders related to low fibre intake. It strengthens the immune system by supporting lymphatic tissues and white blood cells. It also aids the development and maintenance of a healthy nervous system and reduces the risk of heart disuse.


  • Vitamin C, A, B6 Folate, Carotenoids, Fibre
  • Antioxidants, Anti-cancer, Supports Nerves

Oranges have a very high vitamin C content and contain powerful, protective antioxidants that increase the defence against degenerative diseases. It helps prevent AMD (age related macular degeneration), boost immunity and helps protect against cancer. It also maintains normal blood-fat levels and production of haemoglobin.


  • Vitamin A, C, E, Fibre

  • Anticancer, antioxidant, antiviral

Pears are packed with antioxidants. They remove the immune response while also helping to maintain energy levels. This combination makes pear a useful addition to the diet of those suffering from energy-compromising conditions. They can be consumed to alleviate prostate cancer and heart disease, and they boost resistance to infectious disease.

Immunity-boosting Vegetables


  • Vitamin A, Carotenoids, Fibre, Daucarin

  • Benefits: Anti Aging, Anti-cancer, Antioxidants

  • Precautions: High carrot intake can cause skin discolouration. This effect is harmless and goes away once intake is reduced.

Carrots support the immune system, help circulate blood, aid wound healing and promote healthy skin. Carrot puree can be used to treat child and infant diarrhoea, and chronic viral infections like the common flu and pneumonia. Carrots also help prevent the formation of cancer cells and protect against heart disease and arthritis.


  • Vitamin B1 and B6, Sulfur compound

  • Anti-asthmatic, antibacterial, anticancer, antiseptic, diuretic, lowers blood fat and cholesterol.

  • Precautions: May cause indigestion in those with gastrointestinal disorders.

Onion is a useful remedy against arthritis and gout. A natural antibacterial, it also helps lower blood cholesterol, blood fat and blood sugar. Onions decrees the formation of blood clots too.


  • Vitamin B Complex, Potassium, Iron, Solanidine, Fibre, Complex Carbohydrates, Protein.

  • Antioxidant, Energy-boosting, Nutritional value

  • Precautions: Green and damaged potatoes have an increased alkaloid content. This makes them taste bitter. It also can be toxic if consumed in large amounts.

Potatoes boost energy and strengthen immunity. The lower blood-fat levels, improve tissue oxygenation, promote a healthy nervous system, and improve wound healing. They help the body absorb and use other nutrients and alleviate stomach ulcer, digestive and malabsorption disorders.

Immunity-Boosting Spices


  • Vitamin A, C, Folate, Calcium, Magnesium Potassium, Iron

  • Anti-allergic, Antioxidant, Antiviral

  • Tamarind has high mineral content, which may make it harder for children to digest large amounts.

Haldi or Turmeric is an ingredient that is synonymous with health and wellness. The spice is high on essential vitamins and minerals. It is a useful aid to detox and is good for the heart, skin (especially acne), and nerves.


  • Vitamin A, Folate, calcium, Iron, Potassium, Zinc

  • Anti-cancer, Antioxidant

Ginger has been a popular spice since the old age when it was prescribed to patients with digestive and other stomach related issues. Its ability to improve oxygen transport makes it ideal for people suffering from blood pressure and heart related problems. Ginger also promotes wound healing and helps to regulate blood-fat levels.


  • Vitamin B3, B4 Biotin Folate,

  • Anti-allergic, Anti-stress, Digestive Stimulant, Liver Tonic, Detoxifying.

Garlic is the ultimate ingredient for a complete spice pallet. It stimulates the appetite, along with enhancing liver function and increasing bile flow. Garlic also helps lower blood cholesterol and promotes blood fat breakdown. It is also believed to relieve handovers.

Immunity-Boosting food

Certain foods are better than others. This is especially true when it comes to immunity boosting foods. Below is a list of foods that help build immunity.


  • Mushrooms

  • Wheat Kernel

  • Yogurt

Other ways to boost the immune system

Managing Stress

Stress is perhaps a major cause of lower immunity which unfortunately goes unnoticed. Chronic stress (the kind that lasts for longer durations) can impede the function of certain glands that are directly linked to the body’s immune function. As a result, mismanagement of stress can negatively impact immune function by depressing it.

Avoid Pollution

Avoiding pollution is easier said than done. However, it is an important aspect of keeping your immune system at its prime. To make it simplified, pollutants can be broadly divided into three categories:

  • Radiation:

From electrical appliances, mobile phones, TVs, mobile networks

  • Chemical:

These include pesticides and herbicides, aerosols, industrial emissions, exhaust fumes, paint, detergents and more.

  • Biological:

That includes dust, dust mites, pet dander, and mould.

Avoid Smoking, Alcohol, and Recreational Drugs

Alcohol and cigarette smoking is a major risk factor for serious illness. These habits depress the immune system and are associated with some deadly and chronic diseases like stroke, pancreatitis, liver damage, which further damages the body’s immune response.

Control Weight

Obesity is a global pandemic, which is clearly related to the increasing occurrence of type 2 diabetes. Obese people are more likely to die earlier than non-obese people. Maintaining a healthy body weight is a common-sense way to encourage long-term immune health, as well as improving general well-being.


Infectious diseases are more prevalent and deadly than ever before. In addition to taking the necessary vaccinations and health precautions, it’s also important to maintain an optimal immune system. And while a healthy immune system makes sense, it is still good to have health insurance as a contingency plan. But then, not every insurance plan rewards you for keeping healthy and if you want to find one that offers renewal discounts and other perks, you must head over to Bajaj Markets for making a purchase.

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