How to boost immunity (with foods and natural remedies)

Foods that boost immunity

To boost immunity, it is recommended to regularly eat foods rich in vitamins and minerals. Additionally, in some cases, it may also be advisable to take natural remedies or supplements that strengthen the immune system.

Maintaining a healthy lifestyle also strengthens the immune system and, therefore, it is recommended to avoid smoking, reduce the consumption of ultra-processed foods, exercise regularly, maintain a healthy weight and sleep 7 to 9 hours per night.

In addition, the  morning shot , a drink made with foods and spices such as lemon, ginger and turmeric, can also help boost immunity because it contains bioactive compounds and vitamin C that have antioxidant and anti-inflammatory action.

Foods that boost immunity

Some examples of foods that boost immunity are:

  • Omega-3: sardines, salmon, herring, tuna, chia seeds, walnuts and flaxseed;
  • Selenium: Brazil nuts, wheat, rice, egg yolk, sunflower seeds, chicken, bread, cheese, cabbage and wheat flour;
  • Zinc: oysters, shrimp, beef, chicken, turkey and fish, wheat germ, whole grains and nuts (chestnuts, peanuts and Brazil nuts);
  • Vitamin C: orange, tangerine, pineapple, lemon, strawberry, melon, papaya, mango, kiwi, broccoli, tomato and watermelon;
  • Vitamin E: sunflower seeds, hazelnuts, peanuts, almonds, pistachios, mango, olive oil, tomato sauce, sunflower oil, walnuts and papaya;
  • Vitamin A: carrots, sweet potatoes, mango, spinach, melon, chard, red pepper, broccoli, lettuce and eggs;
  • Probiotic foods: plain yogurt, kefir, kombucha and sauerkraut.

To boost your immune system, you should eat these foods regularly, not only when you are already sick, but to prevent yourself from getting sick again.

Natural remedies to boost immunity

Some natural remedies, such as supplements with bovine colostrum  or astragalus roots, echinacea tea and propolis extract.

These natural remedies are rich in vitamins, minerals and substances such as flavonoids, which stimulate the immune system and can be used to increase immunity. Learn about other home remedies to increase immunity.

How to boost immunity quickly

To quickly increase immunity, making the body stronger in fighting aggressive agents, you must:

  • Adopt good health habits, doing physical activity, sleeping adequately and avoiding stressful situations;
  • Avoid smokingor being exposed to cigarette smoke;
  • Sunbathe daily, preferably before 10 am and after 4 pm, without sunscreen, to increase the production of vitamin D in the body;
  • Maintain a balanced diet, including the consumption of fruits, vegetables and legumes;
  • Avoid  fast foodand processed foods, such as pizzas, packaged snacks, ice cream and lasagnas, as they contain substances that promote inflammation in the body;
  • Avoid using medicineswithout medical advice;
  • Drink about 2 liters of watermineral or filtered water every day.

Furthermore, if you have any illness caused by a virus, such as the flu, for example, it is important to avoid going to closed public places, such as shopping malls, theaters and cinemas, in addition to washing your hands frequently with soap and water, as well as avoiding touching your eyes, nose and mouth with dirty hands.

This way, it is possible to reduce the risk of acquiring the disease and the development of complications, especially if the person has a weaker immune system.

How to boost your baby and children’s immunity

The best way to strengthen your baby’s immune system is to breastfeed on demand, since breast milk contains all the nutrients that allow the immune system to develop properly. Babies who are given formula can be supplemented with vitamins and minerals necessary for the proper development of the immune system, which will help the baby’s body produce more defense cells that are capable of fighting infectious agents such as viruses and bacteria.

In the case of babies aged 6 months and older, it is recommended to continue breastfeeding and ensure a healthy and varied diet that includes the foods mentioned above, so that the body’s defenses are stimulated.

In addition, it is important to keep your baby’s vaccinations up to date and maintain good health habits, such as not smoking around your baby and avoiding giving medications without your pediatrician’s advice.

Recipes that strengthen the immune system

Some recipes that help strengthen the immune system are:

1. Beetroot and carrot juice


  • 2 slices of raw beetroot;
  • 1/2 raw carrot;
  • 1 orange with pulp;
  • 1 teaspoon of powdered ginger;
  • 1/2 cup of water.

Method of preparation:

Blend all the ingredients in a blender or stir and drink immediately, preferably without adding sugar or straining.

2. Banana and walnut smoothie


  • 1 frozen banana;
  • 1 slice of papaya;
  • 1 tablespoon of cocoa powder;
  • 1 package of unsweetened natural yogurt;
  • 1 handful of walnuts;
  • 1 Brazil nut;
  • 1/2 spoon of honey.

Method of preparation:

Blend all ingredients in a blender or stir and drink immediately.

3. Echinacea tea

Ingredients :

  • 1 teaspoon of echinacea root or leaves;
  • 1 cup of boiling water.

Method of preparation:

Place 1 teaspoon of Echinacea root or leaves in a cup of boiling water. Let it steep for 15 minutes, strain and drink twice a day.

Check out  more examples of home remedies to boost immunity .

Causes of low immunity

Some situations that can weaken the immune system are poor diet, poor hygiene habits, not getting vaccinated when necessary, and smoking. In addition, during pregnancy it is normal for the immune system to weaken, which happens naturally in all women as a way to prevent the mother’s body from rejecting the baby, and during treatment for cancer or HIV.

People who have certain syndromes or other diseases such as lupus or malnutrition also have a less efficient immune system and become ill more frequently. The use of certain medications, such as corticosteroids, immunosuppressants used in organ transplants, during cancer treatment or with prolonged use of some anti-inflammatory drugs, such as Dipyrone, also reduces the body’s immunity.

How to know if your immune system is weak

The immune system is made up of the white blood cell, which is responsible for producing antibodies whenever the body is exposed to a foreign body, such as a virus or bacteria. However, it can also be considered that the defense mechanism is made up of the skin itself and the acid secretion of the stomach, which often neutralizes microorganisms present in food, preventing them from developing inside the human body.

A weakened immune system is characterized by an increase in the number of times a person gets sick, suffering from flu, colds and other viral infections such as herpes very frequently. In this case, it is likely that your body is not able to produce defense cells efficiently, which makes it easier for diseases to set in.

In this case, in addition to being routinely ill, the person may present symptoms such as fatigue, fever, and have simple illnesses that easily worsen, such as a cold that turns into a respiratory infection, for example.


Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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