How to Boost Your Immune System Naturally and Fast

Here are 6 efficient ways to support and boost your immune system naturally and fast.

What is the role of the immune system?

Immunity is the protection provided by the immune system, which is essential for survival. The active mechanisms of the immune system recognize, attack, and destroy bacteria, viruses, parasites, and toxins and help the body cope with pathogens.

Types of immunity

Immunity can be innate or natural – it is the immunity with which we are born and which does not change during life or can be acquired when it is installed after contact with various microorganisms or post-vaccination.

How do you know if you have low immunity?

The symptoms of a weakened immune system are very varied, just as the immune system is different for each person. Maintaining a strong immunity is essential in maintaining the overall health of the body.

We need to worry and be alert when we notice frequent viral or bacterial infections, allergic reactions, exhaustion, insomnia, lack of appetite, lack of concentration which drastically reduces the body’s ability to defend itself. The most exposed categories are young children, the elderly, pregnant women.

In addition to the symptoms mentioned above, we can find other manifestations of a weakened and vulnerable immune system such as diarrhea, depression, skin infections, swollen lymph nodes, repeated urinary tract infections, extreme weight fluctuations.

6 Remedies for low immunity

A healthy immune system manages to block the viruses and bacteria that surround us every day. However, in certain situations, they can be much more skilled, and manage to reach our bodies disrupting our well-being. 

But a balanced lifestyle and a few precautions can be helpful in maintaining the health of the immune system.

Here are 6 efficient ways to support and boost your immune system naturally and fast.

1. A balanced diet: foods and superfoods for boosting your immune system 

What we eat directly affects our health. The deficiency of vitamins and minerals causes an imbalance in the body, which means a weaker immune system, the appearance of diseases, vulnerability to viruses, and bacteria.

Opt for meals rich in protein, vegetables, and fruits and avoid fried foods, sweets, fats, and excess salt. 

Consume at least two liters of water a day. A quality diet helps to strengthen the body’s defense barriers.

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Here are some of the foods and superfoods for the immune system it is advisable to eat:

• Broccoli

Rich in vitamin C, an essential nutrient for boosting immunity, broccoli should not be missing from our diet. Vegetables also contain vitamin A which protects us from free radicals.

• Garlic

We all know that garlic is one of the best natural antibiotics. It can be included in many dishes, so it is easy to eat. Garlic contains zinc, selenium, manganese, vitamins (A, and C). It is recognized as a stimulant of the immune system, especially because it has antifungal and antiviral properties.

• Rosemary

This wonderful spice reduces the high body temperature characteristic of feverish states and leads to stronger immunity.

• Eggs

A source of the highest quality protein, the egg contains all eight essential amino acids for the body, which the body cannot synthesize. At the same time, it is an important source of minerals such as zinc, iron, or selenium and vitamins with an antioxidant role – A and D.

• Citrus

When we talk about vitamins for immunity we must consider citrus fruits. Grapefruit, oranges, mandarins, lemons or pomelo, all work wonders for health and increase immunity.

• Oily fish

With a high content of Omega 3 fatty acids, fish such as salmon, tuna or sardines have an anti-inflammatory role and improve immunity. To benefit from its beneficial properties it is essential to consume three servings of fish per week.

• Ginger

It is one of the most appreciated spices, but it also has antiviral and antibacterial benefits. It stimulates digestion and cleanses the body of toxins, improves memory, and activates the body’s defense forces.

• Red meat

It is a rich source of protein and minerals such as iron, chromium, zinc, and selenium, which the body needs for strong immunity.

• Herbal teas

You can also use herbs to strengthen the immune system. Rosehip, arnica, echinacea, ginger, or marigold teas are a reliable ally against disease.

• Cinnamon

Extremely aromatic, cinnamon gives culinary preparations a special flavor, but at the same time contains plenty of antioxidants that increase immunity, help stabilize blood sugar, and reduce cholesterol levels.

• Mushrooms

Consumed regularly, mushrooms improve immunity because they contain vegetable proteins and other important compounds that activate the body’s defense system. Mushrooms prevent the development of cancer cells, have an antiviral and antibacterial role, contain a lot of phosphorus and potassium, but are also rich in vitamins B and E.

• Acai

It is a fruit, considered a superfood, which, along with blueberries, is rich in antioxidants – anthocyanins. These antioxidants can help the body fight against aging and disease. Acai berries can be eaten as a natural juice or dried.

• Propolis

Propolis is the most powerful natural anti-infective, antibacterial, and antiviral drug as well as a booster of the immune system.

2) Exercise to boost your immune system

Set aside time for physical activity, because this way you can have a strong immune system. At least 30 minutes of exercise every day helps improve the cardiovascular system, reduces stress, and helps to boost your immune system. 

Exercise is one of the pillars of a balanced life because it contributes to better blood circulation and efficient oxygenation of the organs.

Whether it’s cardio, cycling, walking, or easy running, include in your life an exercise program at least three times a week because the sport is one of the best treatments for immunity.

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3) Stress weakens the immune system 

Chronic stress can harm immunity. While short-term exposure to stressors can invigorate your immune system, prolonged stress can weaken your immune system and increase your vulnerability to disease.

To keep your stress under control, practice meditation, yoga, or deep breathing in your daily routine.

4) Hygiene and the immune system

Simply keeping your hands clean is one of the best ways to prevent disease. Be sure to wash your hands for 20 to 30 seconds (using warm soapy water) before preparing the meal, or to eat even after coughing, sneezing, or when using the bathroom or touching public surfaces.

So, in conclusion, hygiene is very important for our immune system.

5) Sleep and your immune system

Another vital healthy habit for disease prevention is getting a total of eight hours of sleep each night, which can help regulate immune function.

6) Immune Booster supplements

These immune booster supplements don’t replace a proper diet but can add minerals, vitamins, and active ingredients, which stimulate immunity and increase its reactivity.


As you can see, increasing immunity does not involve complicated actions, but the application of little tricks in everyday life, whether it is about nutrition or lifestyle.

Although it seems hard to believe, the health of the body is only in our power, and a balanced lifestyle, which includes daily exercise, good habits, and a proper diet, is essential for the immune system to function normally.

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