Healthy Diet to Boost your Immune System

The immune system plays a vital role in saving us from microbes and protects our body from several harmful bacteria and germs that can prove fatal. But sometimes it fails: The virus successfully invades and infects you. Unfortunately, this constant shield is not everlasting. There can be a lot of instances that lead to the weakening of our immune systems. For example, when we take a lot of antibiotics, it threatens the natural way the immune system is designed to work, thus weakening its natural ability to protect the body from external germs. There is another very ironic example that makes the immune system less effective. When the immune system is left on a long break – like it doesn’t come in contact with many germs to fight – it tends to become less effective – or you can say lazy, very much like human beings. 

Many questions must have invaded our minds at this point. How can we improve your immune system? Is it possible to intervene in the natural immunity process and increase our immune system? Yes. It is quite possible to, and the solution is right in front of our eyes. By improving our diet, we can improve our immunity considerably. Taking certain vitamins and herbal preparations also helps boost immunity immensely. Just a few simple lifestyle changes will set the work in motion, and in no time, your immune system will be able to offer a completely perfect immune response to invading germs. Let’s dig right into the details.

How Healthy Eating Affects the Immune System

It is often observed that vegetarians live longer and healthier than ‘foodies’. They are also stronger more energetic than normal people. It is because plants are rich in fibers and proteins and save your body from harmful carbs. Your automatically gets a boost by eating plant-based food. A robust immune system depends on antibodies and white blood cells as these are the major producer of antibodies. Antibodies are essential for our body as they fight off many external invaders like bacteria and viruses. The quantity of white blood cells is higher in vegetarians than non-vegetarians because their food is high on vitamins and low on fats. A low-fat diet is also helpful in reducing carbs and thus saves you from many heart diseases like cholesterol or high blood pressure.

In the light of this subject, studies done on humans claim that greasy and oily products interfere with the functioning of white blood cells, thus interfering with the immune system. Your immune system is also protected by friendly bacteria that live in the human gut, also known as gut microbiota. Eating high-fat food disturbs these microorganisms and ends up weakening the immune system.

A healthy diet or low-fat diet reduces the risk of obesity, thus saving you from a number of diseases, including heart diseases, pneumonia, and other fatal illnesses. A plant-based diet is the healthiest diet as it is rich in fiber, gives you an energetic boost without adding extra calories, and aims to reduce weight loss

Increase Immunity with the help of Natural Supplements

Fruits and vegetables are the main nutrient providers as they are rich in vitamins, potassium, calcium, minerals, and beta-carotene. A diet that consists of fruits and vegetables will help to strengthen your immune system.


Vitamins are the natural and biggest immune boosters. Fruits that are rich in vitamin A and C are oranges, lemons, strawberries, and mangoes. Vegetables like broccoli and red pepper are also a great source of Vitamin C. 

An average amount of Vitamin D acts as a healer for infections because of its production of inflammatory compounds. Many people can be saved from chronic diseases such as hepatitis, tuberculosis, or even heart disease if they increase the consumption of vitamin D in their bodies. Moreover, you will have more power and immunity to win over and get rid of infections like viral infections or respiratory infections. Dietary sources of vitamin D can be supplements, plant-based milk, or cereals.


Antioxidants like Beta-Carotene tends to reduce inflammation and increase the invulnerable capacity by boosting immune cells. Some power-packed antioxidants include Green vegetables, sweet potatoes, and carrots.


If you want to increase your blood cell count, increase your intake of zinc. It is one of the best minerals that shield us from invading parasites. Natural sources that contain zinc include seeds like sesame seeds and pumpkin seeds. You can also try nuts, lentils, and beans for a mineral boost. 

Recipes that help in boosting your Immune System

These recipes contain ingredients plentiful in beta-carotene, vitamin C, vitamin E, and other supplements that can support body function.  

1- Smoothies

The great thing about smoothies is there is no rule to make these, and they take a minute to prepare. Take any fruit of your choice and blend. It is up to you if you want to add water or non-dairy milk, or non-fat yogurt. Add chia seeds in these smoothies for added effects.

Pumpkin is a good source of vitamins and antioxidants, so trying a delicious pumpkin smoothie can be a great addition to your healthy diet.

Oranges are a great source of vitamins. Adding ingredients like Bananas and Kale to it will make a great combination. Therefore, Make a smoothie by mixing all three ingredients for a power-packed protein shake.

2- Salads

Chickpea or beans can be the key salad ingredient that will instantly give you a boost of minerals and vitamins. The best thing about chickpeas and beans is that they keep you full for a long time and contain very few amounts of calories. Added greens can be kale and spinach. Kale is rich in vitamins, potassium, and calcium and will make a great addition to your salad bowl. Moreover, Add sweetness to your bowl by adding a couple of tropical fruits, and finish the salad by sprinkling some orange miso dressing or a mayo dressing.

3- Meals

Okinawans is considered the healthiest race in the world that are known to live the longest. These people used grains, soy foods, seafood, and vegetables in their diet, and sweet potatoes are one staple ingredient of their diet.

A top-marketing expert in the life science industry, William Patrick Slattery is the CEO and founder of a life sciences consulting firm – Nieuw Amsterdam Advisors. Many of his client firms have thrived and impacted several people’s lives with the help of his expert negotiation skills and a calm persona. 

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