We all want to stay healthy and avoid getting sick. While there’s no foolproof way to never fall ill, there are steps you can take to help boost your immunity and give your body’s defenses a fighting chance. From the foods you eat to supplements and daily habits, here are some tips for powering up your immune system.
Immunity-boosting foods
What you put into your body is key for keeping your immune system operating optimally. Make sure to eat a balanced diet rich in the following immune-boosting nutrients:
- Vitamin C: Found in citrus fruits, bell peppers, broccoli and strawberries, vitamin C is crucial for immune cell function and production of antibodies.
- Zinc: This mineral is concentrated in seafood, eggs, legumes, seeds and nuts. Zinc deficiency can impair immune responses and increase susceptibility to infections.
- Vitamin D: Fatty fish, egg yolks, and fortified foods contain vitamin D which modulates immune responses and promotes immune cell function.
- Protein: Lean meats, seafood, eggs, beans and lentils provide the amino acids needed for antibody production and supporting immune cells.
- Antioxidants: Fresh fruits and vegetables are packed with antioxidants like vitamin E, vitamin A and flavonoids that combat free radicals and boost immunity.
Supplements to consider
While getting nutrients from whole foods is ideal, some supplements can also give your immunity a lift:
- Vitamin C
- Vitamin D
- Zinc
- Elderberry
- Probiotics
Lifestyle habits for immune health
Beyond diet, lifestyle factors like the following can impact how well your immune system functions:
- Manage stress
Chronic stress causes inflammation and weakens the immune response, so make relaxation and stress management a priority.
- Get enough sleep
Lack of sleep impairs immune cell activity and production of antibodies, so aim for 7-9 hours of quality sleep per night.
- Exercise regularly
Moderate physical activity causes a short-term boost in immune cell circulation and long-term anti-inflammatory benefits.
- Don’t smoke
Smoking damages the lung’s defenses against respiratory infections and suppresses immune responses.
- Stay hydrated
Drinking enough water supports all cellular functions including those of the immune system.
*Disclaimer: please consult your physician for personalized medical advice. Always seek the advice of a physician or other qualified healthcare provider with any questions regarding a medical condition.
