How to Boost Your Immune System with Food and Healthy Lifestyle Choices

Many people tend to suffer from different ailments during this time of year. No matter which hemisphere you live in, the time of holidays, many celebrations and a lot of stress is critical for the human immune system—it usually weakens and allows many health issues to run wild. It’s very important not to neglect your healthy lifestyle habits or overindulge in food if you want to retain your strong immune system. Here are a few tips that can help you stay safe from diseases through food and healthy habits: 

Eat cleanly

Nutrients from food, especially fruit, veggies, herbs, spices and other plant-based foods, are one of the main things keeping our immune system functioning. Many of these vegetarian and vegan foods are loaded with antiviral and antimicrobial properties which can fight infections, protect the body and keep the might sharp and motivated. Consider getting a help of a keto coach, focus on whole foods when eating and preparing foods and practice mindfulness when eating these blessings from nature. 

Aim for vitamins and minerals

The whole and clean foods you take are all full of great things, but make sure to focus mostly on minerals like zinc, iron, selenium and copper, and vitamins like A, C, E, and B6 and 12. All of these can be received through food and later used to support many immune system functions. For instance, vitamin C deficiency can leave you open to different infections. Luckily, vitamin C is present in many whole foods like citrus fruits, kiwis and cruciferous veggies. Just half a cup of red pepper has almost 100 milligrams of vitamin C! 

It’s important to add as many different plants and plant-based foods to your diet. And that’s an easy and tasty task since fruits and veggies can easily be added to soups and stews, smoothies, and salads, or enjoyed as snacks. Carrots, broccoli, spinach, red bell peppers, apricots, oranges, grapefruit, tangerines, and strawberries are all great sources of vitamins A and C. On the other hand, seeds and nuts you can add to your cooking and snacking habits are full of protein, vitamin E and zinc. 

Don’t run from supplements

Sure, the best way to supply your body with necessary nutrients, vitamins and minerals is through food and exposure to beneficial elements like sunlight, however, that’s often simply impossible for many. In many places around the world, healthy food is scarce during winter and sunlight is practically nonexistent. But luckily, practical vitamins and supplements are here to help you maintain a strong immune system. Many supplements are extracted from natural sources, made without preservatives and plant-based (suitable for vegans and vegetarians), so you can consume them daily without worrying about any consequences for your health or your morals. 

Spice things up

One of the easiest and tastiest ways to boost your immune system is to spice up your food with diverse spices. For instance, spices like clove, oregano, turmeric and cumin help stop the growth of many different bacteria, harmful fungi and antibiotic-resistant microorganisms. Ginger can also be used in many dishes and beverages and help you with fighting microorganisms and keep you healthy and strong during flu season. If you love sweets and warm beverages, don’t hesitate to add some cinnamon in there and use its antiviral, antibacterial and antifungal properties to keep your lungs safe from respiratory diseases and seasonal infections.

Practice yoga

Physical activity is a great way to boost your body’s natural protection systems and keep it safe from chronic illnesses like diabetes 2, obesity and all sorts of heart and lung diseases, as well as acute illnesses like infections and inflammations. Plus, exercise will give you a boost of serotonin that will manage depression and anxiety and motivate you to take good care of your health even more. Any sort of physical activity is great, but yoga is a skill that will benefit you in every way imaginable. By practicing yoga, you can strengthen your body, mind, soul and brain. You can do yoga at home with YouTube videos or practice it in class with an instructor. 

Hydrate with water and tea

The complications that can occur due to dehydration can leave you open to many diseases. Additionally, beverages loaded with sugar suppress your immune system and prevent your white blood cells from attacking harmful organisms. It’s best to hydrate with plain water, but if you don’t like the taste, you can add some lemon or cucumber to it. Green tea, white tea, matcha tea, turmeric tea, goji berry tea are also great support for your immune system

Sometimes, you can discover what your body needs through mindfulness and meditation, but if your body is silent, rely on these great foods, beneficial supplements and physical activity to boost your immune system and keep your body safe from harm. 

Sophia Smith
Beauty and lifestyle blogger, graphic designer and a food enthusiast. Very passionate about eco-friendly and green topics, sustainable fashion, eco beauty, and conscious business. Sophia's other hobbies centre around her love for yoga, wellness rituals and living in balance with nature. She loves sharing meaningful content that inspires people and has covered topics ranging from organic beauty products and sustainability to self-care and mental health.