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Immune system, Immunity.

15 Perfect ways to Improve your Immune system.


Immune System: To become a healthy Life, it is more important that our immune system and our immunity is strong. Immune power can be corrected by balancing food, exercise, and good sleep.

immune system or immunity keeps us safe from many diseases. There are many such minor diseases that our body deals with it itself. When the immunity of our body is weak, the effect of diseases is quick. In this situation our body becomes weak and we start falling ill frequently.

Our immune system keeps us to safe from many diseases. Immunity or our Immune system provides protection from many bacterial infections, fungal infections. So it is clear that the possibility of getting sick increases when the immune power is weak. In such a situation, it is very important that we maintain our immune power.

The body constantly suffers attacks of bacteria .These attacks can fail only when our immunity will be strong.

Why our immunity is weak?

Our Immune System or Immunity become weak for some reasons:

  • Excess body fat accumulation
  • Weight loss
  • Excess intake of fast-food, junk food etc.
  • Not properly nourishing the body.
  • Drinking less water
  • Consumption of smoking, alcohol, drugs etc.
  • Long-term use of painkillers, antibiotics etc.
  • Stay under stress for a long time.
  • Sleep less for longer or sleep unnecessarily for longer.
  • Lack of manual labor.
  • Long live in polluted environment.

Note: If you eat more sugar then it is harmful for immunity. According to a research published in the American Journal of Clinical Nutrition, the ability of white blood cells to kill microbes in the event of eating 100 grams or more of sugar weakens for up to five hours.

Here are some important tips to increase immunity.

The diet should contain adequate amounts of antioxidants. Antioxidants repair sick cells and reduce the effects of age while maintaining health. Beta-kerotin, selenium, vitamin-A, vitamin-B2(Riboflavin) and B6 (Pyridoxine), vitamin-C, vitamin-E, vitamin-D and zinc are the most essential for strengthening our immunity.

Like- Carrots, spinach, beets, tomatoes, cauliflower, apricots, barley, brown rice, sweet potatoes, oranges, papaya, almonds, milk, curd, mushrooms, gourd seeds, sesame etc. are useful for this. Include green vegetables and fruits, especially in food.

WaterIt is a type of natural medicine. Drinking plenty of pure water removes many types of toxins that stored in our body, and it increases and boosts our immunity.

The water is either at a normal temperature or slightly lukewarm. Avoid fridge water.

Citrus fruit : There is an abundance of vitamin C in citrus fruits. Vitamin C is extremely helpful in the production of white blood cells. White blood cells i.e. white blood cells work to protect the body from common infections and diseases. Vitamin C can be obtained by consuming citrus fruits such as oranges and grapes and boosting our Immune system and immunity in a natural way.

Nuts : Consumption of Nuts fruits Like Almond, Cashew, and Walnut etc. are the beneficial in winter season. It is very beneficial to keep them soaked overnight and taken with morning tea or milk, half an hour before eating.

Sprouted grains : Eat plenty of sprouted grains (such as moong, moth, gram, etc.) and soaked pulses. Sprouting of grains increases the capacity of the nutrients present in them. They are easy to digest, nutritious and delicious.

SaladIt is very useful for our Immune system. Use salads more and more with meals. Salad intake is necessary for complete digestion of food. Add cucumber, tomato, radish, carrot, cabbage, onion, beet etc. to the salad. The salt present in them is sufficient for us. Do not add salt on top.

Broccoli : Broccoli is a vegetable that is rich in vitamin A, vitamin C, vitamin E and fiber. Consumption of broccoli improves the immune system.

Basil (Tulsi) : In India Tulsi has its own religious importance but at the same time it is also beneficial in increasing antibiotics, pain relievers and immunity. Take 3-5 leaves of basil daily.

Grains : Eat grains like wheat, sorghum, millet and maize, including bran. This will not cause constipation and resistance will remain tight.

Green Tea or Black Tea : Both green tea and black tea are beneficial for the immune system, but drink only one to two cups of them a day. Consumption in excess can cause harm.(Read more about Green Tea)


Garlic : Although garlic is rich in its many health properties, but its consumption also helps in eliminating the problem of flu and infection. Regular consumption of garlic can boost your Immune system and immunity. Adequate amounts of Allicin (Allicin is an organosulfur compound ), zinc, sulfur, selenium and vitamins A and E are found in it.

Ginger : Ginger is often used in problems such as cough, sore throat and swelling. Its compounds are extremely effective in fighting viral-like problems. In addition, the intake of ginger reduces cholesterol levels and becomes stable.

Curd : Consumption of curd also increases immune power. Along with this, it is also helpful in keeping the digestive system better.

Oats : In oats, adequate amount of fibers are found. It also has anti-microbial properties. The intake of oats every day makes the immune system strong.

Linseed : It contains anti-allergic cilium and omega-3 fatty acids. Drink a spoonful of flax seed with hot milk. Salad can also be eaten with yogurt

Yoga : Yoga and Pranayama play a very important role in keeping the body healthy and disease free. These should be practiced at home every day after learning them from a knowledgeable person.(Read more about yoga)

Important Notes: Vitamin D is very important for us. It gives strength to fight many diseases. Also, taking vitamin D is very important to keep bones strong and to keep away heart related diseases.

Consuming vitamin C is very beneficial for protection from infectious diseases. Adequate vitamin C is found in lemons and gooseberries which are helpful in maintaining immunity.

Note: please consult your dietitian if you want to know more information.

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