How to Boost the Immune System Quickly and Naturally (Free Guide)?

Introduction 

Immunity acts like an integral part of your human body system. As a computer has firewalls and anti-virus systems to protect it from the outside threats, our immunity acts like the firewall. You can definitely try to take antibiotics, supplements and vaccines to get rid of the health concerns, our immunity influences how the external viruses and bacteria will be treated. 

The way you install anti-virus software in your computer systems, you can strengthen the immune system by natural ways. We have enlisted four different ways by which you can strengthen your immunity and take it to the next level. Let us begin! 

Why do you need to boost immunity?

In some cases, a strong immune system is a genetic boon. But this does not mean that you do not have to take efforts to increase your immunity. If you take efforts to strengthen your immunity, then it will become stronger, and you can live a long and healthy life. 

Here are simple reasons why you should boost immunity and do something concrete for it. 

1. To be healthy and fit: If you have better immunity, you will be less infected by common colds and seasonal flu symptoms. In this way, you will exercise and live your daily life without any obstacles, and be healthy all the time. 
   
   
2. To develop a healthy perception: When you work towards a robust immune system, you eat healthy foods and take a number of steps for the same. In short, you adopt a healthy lifestyle and stay far from bad habits such as smoking and alcohol or even poor hygiene. You become positive towards healthy habits and life as a whole. 
   
   
3. To beat stress: Do you know that immunity and stress are interlinked? And yes, stress is an invitation to countless health problems with no proper solutions. If you are stressed, it is likely to affect your immunity. So, in order to increase your immunity, you have to keep your stress managed and get it on track. Wow, you are beating stress! 
   
   
4. To live a better version of your life: When you are healthy all the time, you become more productive and socially active with others. In short, you enjoy every moment of your life. 

So, medical experts strongly believe that you have to make substantial efforts to boost your immunity to keep all the diseases at bay and live a happy life. If you want to know how you can do it, here is our free guide. 

How to boost immunity quickly and naturally? 

There are countless ways to increase immunity, provided you know how to utilize each of them wholeheartedly. People just under-estimate the power of immunity or think it is a God’s gift, and do not take efforts seriously. For some, it sounds like a long job and a boring one too. Don’t worry, instead of treating it as a chore, why not create interest in it? Did we say we wanted to improve immunity fast? 

To be honest, immunity cannot be increased overnight, it takes at least a few weeks to seek a wonderful impact. But if you are diligent, then you can surely fight the viruses and infections. Dedicated efforts can make it possible, and you can be as lively as you are always! Following are the tips and ways of quick and natural boosting of immunity. 

• Food is the elixir of life 

When you are on an immunity-boosting journey, you cannot skip your meals, or eat wrong foods. You cannot cheat at all when it comes to eating healthy. People think that they have to eat boiled or raw foods to increase immunity. Well, it is not true. There are tons of options available which are delicious, yummy and immunity-boosting as well. 

You can consult your nutritionist to know what is good for your immunity, and seek appropriate advice on the same. Also, you have to cut down foods that are not essential at all or harmful for your health. Body check-ups are recommended, and being able to stick to the new diet is mandatory. 

• Stay away from the foods that destroy your immunity 

You must have heard from most of the nutritionists, doctors and medical experts forbid you from eating certain foods. Yes, these foods are certainly harmful and can damage the immune system and make your lethargic, ill and unfit. So, you have to seek a lot of control over your temptations as most of these foods are tempting and mouth-watering. Of course, you have to resist those French Fries and a cup of Cappuccino! 

You have to convince yourself that these foods are not suitable for your immunity. You have a solution to transforming the boring foods into tasty recipes. When you know how to cook such foods, it becomes easy for you to improve immunity. 

So, instead of treating your immunity-boosting journey as a chore, make it a lifestyle. It will not be a regime but a realistic goal to achieve. 

Incorporating certain habits such as skipping unhealthy foods from the diet, practising hygiene, moving your body sufficiently – all these are essential for your immunity. 

Don’t go for a huge, dramatic change in your life. Instead, you should make little changes in your lifestyle. Little, micro habits can transform your immunity gradually but hugely. 

• Move your body for your immunity 

Well, what is the connection between immunity and exercise? Yes, there is a lot to know about it. Exercise releases endorphins which in turn maintains your weight tones your body, promote mental well-being, manages stress and does a lot of healthy things to your body. 

You can join a gym, or do a workout at home. The point is to invest at least thirty minutes of your day in an exercise routine. 

Remember that investing in exercise is similar to investing in your immunity. So, don’t let lethargy come your way of an immunity-boosting journey. 

• A supplement does a lot for your immunity

Value-addition work is always necessary for any aspect, including your immune system. You can add value to your immunity by including a supplement in your routine. Does the supplement sound like weird or with some side effects? Not at all. We are talking about premium quality supplements which are designed by reputed suppliers as immunity-boosters.

Natural, safe, legal and well-researched supplements are the key to improved immunity. You can check out for such quality supplements in our Supplements Section. Before that, the Supplement Section in this article will also brief you with the same. 

Section 1 – Foods to Eat 

Food	What’s so special about this food?	How does it boost immunity?
Sweet potatoes	Beta carotene, Vitamin A, and other nutrients	It fights infections and free radicals, maintains healthy skin and immunity.
Pomegranates	Antioxidants	It reduces inflammation, fights cancer, energizes the body, and makes you active.
Walnuts	Omega-3 fatty acids, protein, minerals, and other nutrients.	It balances cholesterol, improves the brain’s functioning, increases immune responses.
Spinach	Iron, zinc, vitamins.	It provides you with strength, immunity, heals wounds, and reduces inflammation.
Cauliflower	Vitamin C, Vitamin B.	It boosts immunity, promotes healthy digestion, and gives strength.
Onions	Anti-inflammatory and anti-viral properties.	It combats infections and heals wounds quickly.
Broccoli	Cancer-fighting compounds, Vitamin E	It promotes eye health, fights with bacteria, and safeguards your heart health.
Citrus Fruits	Vitamin C	It is great for immunity and facilitates better digestion.
Mushrooms	Fiber, Vitamin B Complex, Potassium, Copper, Protein.	It boosts immunity by building up new cells, repairs old cells, promotes a healthy gut.
Sprouts	Fiber, Protein, Vitamin K, antioxidants, and other vitamins.	It strengthens bones, grows more blood cells, safeguards against cell damage.
Figs	Potassium, Vitamin C, Calcium, Fiber.	It balances blood pressure, boosts immunity, and strengthens your bones.
Apples	Most of the essential Vitamins.	It is good for cardiovascular organs, improves immunity, and controls sugar cravings.
Pears	Vitamin C, Vitamin K, antioxidants.	It fights free radicals, promotes a healthy gut, protects skin against sun and other polluting factors, boosts immunity.
Cranberries	Vitamin C, antioxidants.	It protects urinary tract functioning, maintains cardiovascular organs, boosts immunity, fights inflammation.
Beans	Vitamin K, Vitamin A.	It strengthens bones, boosts immunity and supplies energy to your body.
Pumpkin	Vitamin A, Vitamin C, potassium, and other nutrients.	It boosts immunity, controls sugar cravings, promotes natural sugars, fights against anti-aging signs, maintains organ health.
Pineapples	Vitamin C.	It fights inflammation, reduces cough problems, combats infections and boosts immunity.
Beetroot	Iron and other vitamins.	It maintains kidney and liver health, maintains cholesterol levels and promotes heart health.
Green Peas	Iron, Folate, Vitamins.	It fights infection, boosts immunity, fights cancer growth.
Carrots	Vitamin A, Vitamin C, antioxidants.	It promotes eye health, reduces cancer risks, promotes oral hygiene.
Berries	Vitamin C, and other nutrients., Fiber, antioxidants.	It supplies energy, makes you feel fresh and active throughout the day.
Water	Nutrients	It promotes healthy functioning of the organs, hydrates your body and energizes you to do routine activities.
Tomatoes	Vitamin C.	It boosts immunity and combats infections.
Green Tea	Antioxidants	It facilitates weight loss, promotes healthy immunity, fights against cold and cough symptoms.
Eggs	Vitamin D, protein, minerals and other nutrients.	It boosts immunity and fights against illnesses.
Garlic	Microbial properties.	It maintains cardiovascular health and boosts immunity.
Ginger	Anti-inflammatory properties.	It reduces cold and cough symptoms, combats cholesterol and improves immunity.
Ginseng	Chinese and Indian medicinal herbs.	It combats inflammation, reduces cancer cells, controls blood glucose levels and maintains psychological health.
Turmeric	Anti-bacterial, anti-inflammatory, popular Indian herb.	It reduces inflammation, heals wounds, reduces weight, reduces cough, fights bacteria, promotes a healthy gut, and manages stress.
Astragalus	Chinese herb	It promotes healthy digestion, fights flu symptoms, flushes out toxins from the body.
Angelica Root	Properties to fight bacteria.	It promotes better respiratory health and facilitates better immune responses.
Bell Peppers	Beta-carotene and other nutrients.	It boosts immunity, releases more Vitamin A in the body, and reduces cancer risks.
Cat’s Claw	Peru-based herb.	It facilitates immunity responses, protects from radiation, and prevents brain damage.
Ginkgo Biloba	Antioxidants.	It combats free radicals and cell damage, strengthens health, and boosts immunity.
Ganoderma	Chinese herb.	It boosts immunity, combats cancer, and fights infections.

Section 2 – Foods to Avoid 

You must have heard about immunity-enriching foods suggested on websites and by medical experts. Similarly, there are certain foods which can spoil your immunity, and whatever you eat healthy goes in vain. Hence, be careful when you shop for grocery foods. Find the below list and do not pick up these foods from the stores. Simple! 

1. Red Meat 
2. Fried Snacks 
3. Processed Foods 
4. Sugar and sugary foods 
5. Soda and Diet Soda 
6. Alcoholic Beverages 
7. Gluten-based foods 
8. Refined oil 
9. Foods with MSG and foods with pesticides and chemicals 
10. Caffeine 

Are you still not convinced about the bitter truth of these foods? Then, don’t worry. Our Foods to Avoid Page will elaborate on the reasons why you should not eat these foods and what harm they can cause. Moreover, we have also suggested some healthy replacements for these foods. 

Section 3 – Lifestyle Habits 

Apart from vegetables, fruits, herbs and spices, there are a number of habits that you need to incorporate. It could be merely washing your hands or sleeping well. Even healthy habits can do wonders for your immune system. 

1. Practice hygiene 

You do not have to wear gloves all the time; still, you ought to follow basic hygiene practices such as washing hands regularly, wearing a mask (due to the sudden pandemic crisis), not coming in contact with sick persons, eating in clean dishes, using a handkerchief while sneezing or coughing, and so on. 

2. Sleep well

Immunity is largely depending on how well you sleep. This is because when we sleep, our body performs functions properly and lets us live the next day with energy and zeal. So, get at least six to eight hours of beauty sleep every night. 

3. Exercise 

Along with foods, movement is essential to release endorphins and get your food digested. You can pop up a lot of vitamin supplements available in the stores, but none of them can offer what exercise can do. So, allow your immune cells to move freely in your body by investing in a workout daily for at least thirty minutes. 

4. Manage stress well 

If you are stressed out frequently, your immune system is likely to experience a downfall. Hence, you ought to manage your stress well and get it back on track. It could be a session of meditation, journaling, or even watching a favourite TV show. Relieving stress from your body is essential. You cannot be stressed and eat healthily and expect your immunity to be perfect. 

5. Quit bad habits like smoking and drinking alcohol

Before you start a new healthy habit, it is essential to quit a bad one. It could be smoking in your case or even alcohol. Tobacco and alcohol disrupt your entire system, including immunity. So, we strongly suggest quitting bad habits and replacing them with healthy ones. 

Section 4 – Immunity-Boosters 

Have you heard recently about immunity-boosters that are fabulous for your health? Well, then let us read further in this section. All immunity-boosters are not great, and all of them are not as bad as well. One can judge a supplement from its ingredients, its quality and the proportion in which they are used. In case of any confusion, you can find the best immunity-boosters in the table given below. For further details, navigate through our website for 7 best selling immune booster brands, and you will seek the best resources. 

Supplement Name	Brand Name
#1 Immune Defence	Swiss Research Labs Ltd.
#2 Immune Support Bundle for over 50	Evolution Slimming
#3 Immune Support	Vita Balance
#4 Organixx 7M Plus Immune Support	Organixx
#5 Curcleve	Natural Health Source
#6 VitaSprings – Mushroom Immune Defence	VitaSprings
#7 Essential Immunity Oil	Eden Garden

References 

1. Oranges – https://www.ncbi.nlm.nih.gov/pubmed/15495002. 
2. Water – https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403. 
3. Berries – https://www.ncbi.nlm.nih.gov/pubmed/27184276
4. Tomatoes – https://www.ncbi.nlm.nih.gov/pubmed/19263912. 
5. Bell peppers – https://www.health.harvard.edu/cold-and-flu/can-vitamin-c-prevent-a-cold. 
6. Broccoli – https://www.eurekalert.org/pub_releases/2008-03/uoc–usf030608.php. 
7. Green Tea – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3459493/. 
8. Eggs – https://jamanetwork.com/journals/jama/article-abstract/1367448. 
9. Apples – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/. 
10. Walnuts and other nuts – https://www.ncbi.nlm.nih.gov/pubmed/16943455. 
11. Mushrooms – https://www.sciencedaily.com/releases/2015/04/150416112826.htm. 
12. Vitamins and immunity – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906676/. 
13. Cranberries – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942875/
14. Garlic – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/
15. Ginger – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/, https://www.ncbi.nlm.nih.gov/books/NBK92775/. 
16. Turmeric – https://www.ncbi.nlm.nih.gov/pubmed/17569218, https://www.nature.com/articles/labinvest200890. 
17. Ginseng – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659612/, https://www.ncbi.nlm.nih.gov/pubmed/23717137. 
18. Astragalus – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438022/, https://www.ncbi.nlm.nih.gov/pubmed/15035888. 
19. Angelica Root – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174116/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576791/. 
20. Bell peppers – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5658767/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4665466/. 
21. Cat’s claw – https://nccih.nih.gov/health/catclaw, https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=CatsClaw. 
22. Gingko Biloba – https://www.ncbi.nlm.nih.gov/pubmed/25016273.
23. Ganoderma – https://www.ncbi.nlm.nih.gov/books/NBK92757/. 
24. https://academic.oup.com/ajcn/article/96/6/1429/4571488
25. https://www.ncbi.nlm.nih.gov/pubmed/29931038
26. https://www.ncbi.nlm.nih.gov/books/NBK299051/
27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6673706/
28. https://www.ncbi.nlm.nih.gov/pubmed/17922955
29. https://www.cnpp.usda.gov/sites/default/files/usda_food_patterns/USDAFoodPatternsSummaryTable.pdf
30. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3349454/
31. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
32. https://my.clevelandclinic.org/departments/digestive/depts/nutrition-therapy?_ga=2.61191788.1110835418.1586173685-1727831012.1586173685#dietitians-tab