How to Support Your Immune System Naturally

how to support immune system naturally

Your immune system is an amazing machine that defends your body from germs, viruses and chronic illnesses.

However, this complicated system sometimes fails — and you get sick.

Luckily, there are plenty of things you can do to support your immune system naturally. Read on to find out more!

1. Eat a Healthy Diet

Eating a healthy diet is the foundation for a strong immune system. It should include plenty of fruits, vegetables, whole grains, beans, nuts and fish.

No one nutrient or food is the answer to boosting immunity, though it’s important not to overdo it and deprive your body of nutrients that are essential for health.

Vitamin C, for example, plays a role in the production of antibodies, while Vitamin D is an antioxidant that reduces inflammation. Also look for foods that are high in prebiotics and probiotics, which help support the immune system.

2. Get Enough Sleep

Getting enough sleep is important for every aspect of your life, from your mood to your immune system. Not getting enough sleep can lead to a number of health problems, including high blood pressure and diabetes.

A good night’s rest can support your immune system naturally by boosting your body’s ability to produce antibodies and proteins that fight off infections. It also helps maintain a healthy hormonal balance that supports heart health and reduces stress.

3. Exercise Regularly

One of the best ways to support your immune system naturally is to exercise regularly. Even 30 minutes of brisk walking each day can help boost your body’s ability to fight off bacteria, viruses, and other pathogens.

Aside from boosting your energy and helping you maintain healthy heart and lung function, exercising can also help you reduce inflammation in your body. The key, of course, is to choose the right type of exercise to achieve this goal.

4. Drink Plenty of Water

There are many factors that contribute to the strength of your immune system, but drinking plenty of water can make a big difference. Especially during the cold and flu season, or when traveling, it’s important to drink more water than usual.

Water facilitates the transfer of nutrients between cells and helps your body eliminate waste more efficiently. It also aids in maintaining a healthy body temperature.

5. Take a Multivitamin

Taking a multivitamin is one of the best ways to support your immune system naturally. It fills in gaps where your diet may not offer enough of the necessary vitamins and minerals.

The right multivitamin contains key nutrients like vitamin C, E and D. These immune-boosting nutrients have been shown to reduce the risk of colds, flu and other illnesses.

A good multivitamin will also include a healthy dose of calcium and magnesium, which promote strong bones and muscles. It should also contain a variety of bioactives from high-quality botanicals.

6. Get Enough Folate

Folate is an important B vitamin that helps the body make DNA and RNA, which are essential to making new immune cells. Getting enough folate can also help you prevent cancer, heart disease and other health conditions.

It’s especially important for women of childbearing age to get enough folic acid before and during pregnancy to reduce the risk of birth defects such as anencephaly and spina bifida. Foods fortified with folic acid or supplements are an easy way to get recommended amounts of this important vitamin.

7. Use Essential Oils

Essential oils are plant-based compounds that have a powerful ability to help boost your immune system naturally. They can do this through their antimicrobial, antifungal, antiviral, and antioxidant properties.

Some essential oils also have a positive effect on pain management. They can help relieve muscle pain and headaches.

Essential oils can be aromatically inhaled, applied topically to the skin, or ingested orally. Not every oil is safe for all three methods, so it’s important to check the label instructions to see which method works best for you.

8. Infrared Sauna

Infrared saunas are a fantastic way to boost your immune system naturally, especially during cold and flu season. This is because infrared heat penetrates deep into the body and gets your heart pumping, lymphatics flowing and your skin sweating, all of which are great for your immune system.

Another benefit is that infrared saunas help to detox your body on a cellular level. This is because the high heat of infrared saunas promotes cell regeneration, which helps to get rid of old cells and replace them with new ones.

Immune System Booster With Tea

tea immune system booster

Tea is a healthy drink that offers a range of benefits to your health. It helps to reduce cholesterol, balance hormones, lower blood pressure, contain high amounts of antioxidants and help regulate blood sugar levels.

While a lot of research shows that some types of tea may boost your immune system, more research needs to be done in humans or large populations. That’s why we put together this list of the best teas to support your immunity.

Mulethi Tea

Liquorice or mulethi is an immunity booster that works to clear infection-causing microbes and allergens from the body. It also helps in keeping indigestion at bay and prevents any health issues related to diabetes.

It is a great option for boosting your immune system especially during winters as it can reduce cough, cold and hay fever symptoms like sneezing, congestion, runny nose and sore throat. It contains an enzyme that can kick microbes and allergens out of your system to keep you healthy.

To make mulethi tea, boil water in a pan and add tulsi mulethi infusion and sweetener (optional). Let it simmer for 2 minutes. Strain it into a cup.

It is a liver tonic that is highly beneficial for patients suffering from non-alcoholic fatty liver disease, liver damage and hepatitis. It can also improve memory and promote mental stimulation. However, it should not be taken without a doctor’s advice. It can also lead to bloating and water retention by reducing potassium levels and spiking sodium levels in the body.

Lemon Ginger Turmeric Tea

Turmeric and ginger are both known for their healing effects and have a high amount of antioxidants which support your immune system. Lemon also contains vitamin C and citric acid which boosts your immune system.

The combination of these three ingredients is perfect for a cold weather drink that soothes your throat, stimulates digestion and boosts immunity. It’s also great for a detox as it helps to flush out your liver and remove toxins from your body.

It also tastes delicious. The fresh zest of the lemon combined with ginger and turmeric give this tea a balance of sweet and spice that will warm you up from inside out!

Make this easy lemon ginger turmeric tea with water, fresh ginger root, turmeric and lemon peel. Bring it to a bare simmer and cook on low heat for 7 minutes.

Ashwagandha Green Tea

Ashwagandha tea is a wonderful herbal drink that helps in improving the immune system. It is known to reduce stress and anxiety and increase the level of white blood cells that fight against infections.

It is a powerhouse of antioxidants and other nutrients that support the immune system. The herb also contains compounds that reduce inflammation in the body.

Inflammation is thought to be responsible for many chronic conditions, including heart disease and autoimmune disorders such as rheumatoid arthritis and lupus. The herb reduces inflammation by lowering levels of inflammatory markers such as C-reactive protein and interleukin-6.

It also increases VO2 max, which is used to measure cardiorespiratory endurance during exercise. It can help lower blood pressure and cholesterol levels to improve heart health.

Kadha Tea

Kadha Tea is an herbal drink prepared with a combination of different medicinal herbs and spices that are boiled usually in water to make a decoction to extract their health benefits. It is one of the oldest forms of medicine in Ayurveda and is popularly consumed in India.

It has numerous health benefits and is one of the best immunity boosters. It helps relax the body, decreases body temperature, improves skin quality, strengthens stomach health and much more.

However, it is important to note that overconsumption of kadha can have several side effects like excessive bleeding, acidity, digestive issues and so on. So, it is advisable to only consume kadha once in a day and avoid drinking it twice or more.

This instant pack from Organic India is a great way to boost your immunity with its blend of tulsi, ginger, cinnamon and other ingredients. It is caffeine free and has a spicy lemon flavour that makes it easy to drink.

The Best Foods to Support Your Immune System

best foods to support immune system

A healthy diet is the best way to strengthen your immune system. That means eating foods that are packed with vitamins, minerals and other nutrients.

In addition to a well-balanced diet, other factors that support immune function include good sleep, stress reduction and regular exercise. Here are the best foods to help you keep your immune system strong and healthy all year long!


Almonds are a nutritious, nutrient-dense nut that provide protein, fiber and a variety of vitamins, minerals and phytochemicals. They’re also high in vitamin E, which has been linked to a lower risk of heart disease and cancer.

Vitamin E and other antioxidants fight free radicals in the body, which can damage cells and trigger disease. A half-cup serving of almonds contains more than a third of your daily dose of vitamin E.

Studies have shown that almonds may also boost your immune system. For example, a recent study found that almond skins stimulated increased white blood cell production and helped the body’s immune response to viruses like the cold.

Sunflower seeds

Sunflower seeds are rich in vitamins and minerals that can support your immune system. These include vitamin E, copper, folate, niacin, B6, magnesium and selenium.

These nutrients play a vital role in keeping your body healthy and strong to fight off viruses and bacteria. They also help boost your energy levels and improve your overall mood.

They are rich in dietary fiber, polyunsaturated fats and omega-3 fatty acids. They can also help lower the levels of inflammatory markers in your blood.

They are also a good source of calcium and magnesium. These nutrients can aid in reducing high blood pressure, heart disease and type 2 diabetes.


Yogurt is a healthy choice because it contains a variety of nutrients that support your immune system. It also includes probiotics, which are beneficial bacteria that may reduce inflammation and help you fight off colds.

In addition, it contains calcium, a mineral that is essential for bone health and development. It’s also a good source of vitamin D, which can aid in the absorption of calcium.

Yogurt is high in protein, which is important for muscle growth and strength. It also has a range of vitamins and minerals, including B6, B12, riboflavin, potassium, and magnesium.


Tomatoes are a great source of antioxidants that protect the immune system from damage by free radicals. These unstable molecules are highly reactive and destroy the cells in your body.

They are also a good source of vitamin C and fiber. Vitamin C is a powerful antioxidant that helps fight infection, inflammation and prevent cancer.

A medium-sized tomato can provide you with 28% of your recommended daily intake (RDI) of vitamin C. Tomatoes are also high in Vitamin K, which helps prevent blood clotting and promote bone health.

Tomatoes are also a good source of folate, which is essential for healthy tissue development and cell activities. They are also rich in potassium which aids in regulating blood pressure and preventing heart disease.


Broccoli is a superfood loaded with antioxidants that can support the immune system. It also provides a variety of vitamins and minerals, including vitamin C and beta-carotene.

It also contains magnesium and iron, which can help boost your immune system’s function and protect you from chronic illnesses such as high blood pressure and heart disease.

A recent study from UCLA found that a chemical in broccoli called sulforaphane may help the body’s immune cells fight free radicals that damage the immune system, leading to diseases like cancer and other chronic conditions.

Broccoli is also a good source of fiber, which can aid in detoxification processes. It’s high in a phytonutrient called isothiocyanates, which can reduce cholesterol levels and boost eye health.

Best Immune System Boosting Vitamins

best immune system boosting vitamins

Many people get a flu shot this time of year, but can certain foods and supplements boost your immune system? Focus on a healthy eating plan.

Vitamin C, for example, supports immune function by enhancing the actions of various immune cells and helping to keep your body’s cellular death program in check. It also serves as an antioxidant, protecting against the buildup of oxidative stress that can negatively affect your immune health.

Vitamin C

Vitamin C (L-ascorbic acid) is a vital nutrient that supports your immune system by boosting production of white blood cells and fighting off harmful molecules called free radicals. It’s one of the best antioxidants available, and it can be found in many foods, including citrus fruits, tomatoes, kiwi, berries and broccoli.

Researchers have found that taking a high dose of vitamin C may decrease allergy symptoms in people who have asthma, hay fever or other skin and respiratory allergies. The nutrient also helps your body fight off harmful bacteria that can cause infection or damage your skin.

However, high-dose vitamin C supplementation doesn’t seem to prevent the common cold in people who are generally healthy and well-nourished. Moreover, studies have shown that it can also make you more susceptible to other diseases, so be sure to keep your vitamin C intake consistent from week to week, unless otherwise recommended by your healthcare professional.

Vitamin D

Vitamin D is an essential nutrient for the immune system, and it’s been shown to help reduce the risk of respiratory illnesses. A deficiency in the nutrient is also linked to increased levels of infection.

Your body makes vitamin D from sunlight (the primary source) and through dietary intake, including from foods fortified with it. People with darker skin have lower blood levels of the nutrient because melanin in their skin acts like a sunscreen, preventing vitamin D from being produced by the sun.

The optimal level of vitamin D is between 75 and 100 nanomoles per liter (nmol/L) in serum, the circulating form of the vitamin. However, in actual intervention studies where people were given supplements to get them up to this level, the results haven’t been that great.

Vitamin E

Vitamin E is a fat-soluble antioxidant that helps keep your immune system healthy and strong. It also prevents free radicals from damaging your cells and tissues, lowering the risk of disease.

It also keeps your skin and eyes healthy. It is an anti-inflammatory agent and supports the growth of T cells, one of the two main types of immune cells that fight infection.

This essential nutrient is found in many foods, including sunflower seeds, nuts, whole grains, and leafy greens. It can also be taken as a supplement to meet your daily requirements.

It is a critical vitamin for people with a compromised immune system, such as those with HIV. It has been shown to bolster the immune response, increase lymphocyte proliferation, and reduce non-alcoholic steatohepatitis in patients with HIV.

Vitamin B6

Vitamin B6, also known as pyridoxine, is one of the best immune system boosting vitamins. It works to support the production of white blood cells, T cells and antibodies — all of which help your immune system respond to infections.

Vitamin B6 can be found in nutrient-dense foods like beef liver, poultry, salmon, chickpeas and dark leafy greens. You can also get it from a daily supplement.

In addition to helping your immune system, vitamin B6 may also protect you from heart disease and cancer. It has anti-inflammatory properties, can lower blood pressure and can regulate the levels of carnosine, a cardioprotective molecule.