Your Immune System - What You Need to Know

We have amassed some information about the Immune System that will aid you in your Immune System health and overall health.


Important for a healthy Immune System are: exercise, good sleep, reduce stress and a healthy diet (“Proper nutrition is essential for your immune system to work well”).

“A diet rich in antioxidant vitamins, on the other hand, can boost resistance to infection. Think about eating in color: dark green, red, yellow, and orange fruits and veggies are packed with antioxidants. Try berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots.

Other immune-boosting foods include fresh garlic, which may have antiviral and antibiotic properties, and old-fashioned chicken soup.“

We agree that a healthy diet is critical for a healthy immune system. However, we also realize that we do not always get the proper nutrition from food we need on a daily basis. Supplements can play an important part in ensuring proper daily nutrition.


16 Immunity-Boosting Foods a Nutritionist Recommends

Citrus fruits and red bell peppers, Sunflower seeds and almonds, Sweet potato and carrots, Brazil nuts and sardines, Baked beans and pumpkin seeds, Turmeric, Dried tart cherries, Walnuts, Garlic, Pomegranate juice, Green vegetables.


3 Vitamins That Are Best for Boosting Your Immunity:  Vitamin C, Vitamin B6, Vitamin E

“Staying hydrated can boost your immune health too”


“Research has shown that supplementing with certain vitamins, minerals, herbs, and other substances can improve immune response and potentially protect against illness.”

Vitamin D

Many people are deficient in this important vitamin, which may negatively affect immune function...low vitamin D levels are associated with an increased risk of upper respiratory tract infections, including influenza and allergic asthma


A deficiency in this nutrient significantly affects your immune system’s ability to function properly, resulting in an increased risk of infection and disease, including pneumonia

Vitamin C

This vitamin supports the function of various immune cells and enhances their ability to protect against infection.


it has been shown to enhance immune system response and may help shorten the duration and severity of colds, as well as reduce symptoms related to viral infections

Medicinal mushrooms

Many types of medicinal mushrooms, including cordyceps and turkey tail, may offer immune-enhancing and antibacterial effects.

Other supplements with immune-boosting potential

Astragalus. Animal research suggests that its extract may significantly improve immune-related responses

Selenium. Selenium is a mineral that’s essential for immune health

Garlic. Garlic has powerful anti-inflammatory and antiviral properties

Andrographis. This herb contains andrographolide, a terpenoid compound found to have antiviral effects against respiratory-disease-causing viruses

Licorice. Licorice contains many substances, including glycyrrhizin, that may help protect against viral infections

Pelargonium sidoides. Some human research supports the use of this plant’s extract for alleviating symptoms of acute viral respiratory infections, including the common cold and bronchitis

B complex vitamins. B vitamins, including B12 and B6, are important for healthy immune response...many adults are deficient in them, which may negatively affect immune health

Curcumin. Curcumin...has powerful anti-inflammatory properties

Echinacea. Echinacea...have been shown to improve immune health and may have antiviral effects against several respiratory viruses

Propolis. Propolis is a resin-like material produced by honeybees for use as a sealant in has impressive immune-enhancing effects and may have antiviral properties as well


The best foods for boosting your immune system


Blueberries have antioxidant properties that may boost the immune system.

Dark chocolate

Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals.


Consuming turmeric may improve a person’s immune response.

Oily fish

According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).


Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.

Sweet potatoes

Sweet potatoes are rich in beta carotene, Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays.


Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:

    vitamin C
    vitamin E


Ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits.


Garlic may help to prevent colds.

Green tea

    Drinking it may also strengthen the immune system.


      Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health...drinking kefir may boost the immune system.

      Sunflower seeds

        In the same way as other antioxidants, vitamin E improves immune function.


          Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber.

          Oranges or kiwifruit (kiwis)

            Oranges and kiwis are an excellent source of vitamin C,

            vitamin C may ... improve the function of the human immune system.

            Red bell pepper

              Red bell peppers are an excellent alternative source of vitamin C.

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