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How to Improve the Immune System

how to improve immune system

A healthy immune system protects us against external invaders, such as bacteria, viruses, and fungi.

Different organs, cells, and proteins together construct an anti-inflammatory system to fight off infections.

That mechanism for protecting always monitors the whole body. When an enemy is detected, the immune response will send immune cells to attack invaders as soon as possible.

But, a weak immune system cannot win the combat. For that reason, health issues are likely to show up over time if you do not boost your immune system by a healthy diet having enough fruits and vegetables.

Here we have brought together different ways to improve the immune system.
Let’s begin.

How does the immune system work?

You’re under threat each moment of your life. Millions of microbes, bacteria, and viruses are trying hard to make your body their residence.

So, who’s going to defend you and fight them?

That’s your immune system that has groups of knights, warriors, and equipment to keep you safe and healthy.

To get familiar with your amazing immune system let take a look at its performance during an infection.

Let’s begin with an example when bacteria manage to enter your body through a small wound on your hand.

They immediately begin to duplicate themselves each 20 minutes.

At the very beginning, they go unnoticed and keep their heads down. But when they are a group of bad guys, get going to damage your body. Now, it is the time that your immune system radar stations detect them.

First, your immune system sends its guardians that are large white blood cells called macrophages.

Then macrophages close all the borders and also eat the intruders. Each of them can swallow up to 100 particles.

Next, macrophages kill them by their biological molecules called enzymes.

If the battle takes too long, they ask your blood vessels to provide water to backup them. It is why a little swelling appears around the wound.

Then, another group of guards called neutrophils engage in the battle.

They attack the intruders violently and ferociously. However, they also kill some healthy cells, and then after a few days, they commit suicide.

Why? not to damage healthy cells more.

Now, if macrophages and neutrophils can’t win, the dendritic cells are involved.

Their job is to decide what backup force should strike the battlefield. Bacteria murderers or anti-virus team?

Of course, because of the bacteria source of infection, assassins called T cells from anti-bacteria bases will get trained.

Next, they get involved in the battle, but unfortunately, up to 75 percent will lose their lives in this battle.

They copy themselves quickly. Next, they create different groups with different duties.

Group number one is memory T cells that stay in the lymph node for the future.

The second group will return to the battlefield.

Finally, the third group will start building armaments.

In this stage, B cells (antibodies) are born. They are Y-shaped proteins, and their duty is neutralizing pathogens. Millions of them will attack the intruders.

So, finally, your immune system wins the battle.

how to improve immune system naturally

1. balanced diet

All you have to do is to add foods that improve the immune system naturally to your diet.

Here is a list of the best foods and fruits that support your immune function.

  • Garlic
  • Ginger
  • Citrus fruits
  • Turmeric
  • Red bell peppers
  • Broccoli
  • Spinach
  • Yogurt
  • Almonds
  • Sunflower seeds
  • Green tea
  • Papaya
  • Kiwi
  • Poultry
  • Shellfish

2. Avoid foods that weaken your immune system


A great way of increasing your body’s defensive system is to keep off some foods that weaken your immune function, such as:

  • Too much use of sugar
  • Drinking too much alcohol
  • Too much use of sugar
  • Drinking too much caffeine
  • Excessive use of salt in your meals
  • A diet low in fiber  

3. vitamins and minerals that help improve the immune system

Here are crucial nutrients that help boost the immune system.

1. Vitamin C 

The foods rich in vitamin C are,

  • Sauerkraut
  • Bell Pepper
  • Berries
  • Green Leafy Vegetables

Vitamin C boosts the immune system by increasing the growth of more white blood cells.

2. Vitamin D 

Vitamin D is a hormone element that adjusts your immune system. We know that vitamin D is essential for bone health.

However, vitamin D plays a controlling role in your immune system. It helps the T-cells and white blood cells to fight microbes.

Sunshine is a natural source of vitamin D for your body.

 3. Vitamin A 

 Foods that have the right amount of vitamin A are,

  • Cod liver oil
  • Egg yolks
  • Butter

 4. Zinc 

Zinc is the most crucial mineral for your immune system. Because it not only increases T-cells but also does several other things for your immune system.

 Zinc is against viruses, bacteria, and fungus. The best source of zinc is garlic.

5. Vitamin B 

For example, Vitamin B9 helps your immune system to produce white blood cells.

4. supplements that boost immune system


Immune Complex is premium quality and natural daily supplement to boost your immune system.

Visit the site to learn more.


Disclosure: There’re a couple of affiliate links, which means we may get a little commission if you purchase.

Schend, James. “What to Eat and Drink to Boost Your Immune System,” April 30,2020.https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

Sass, Cynthia. “6 Eating Habits That Are Weakening Your Immune System.” Health.com. Accessed June 25, 2020. health.com/food/eating-habits-foods-that-weaken-your-immune-system