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Easy and Effective Ways to Boost your Immunity Naturally App Available on Google App Available on AppStore

created by: Niwi

Date: 07-10-2022


What you can expect from this blog

A healthy immune system is the lifeblood to a body’s healthy functioning. The immune system’s most essential role is to defend our body against pathogens and disease-causing microorganisms. Ensuring you have a strong immune system enables you to live a healthy, disease-free life. 

In this blog, You will learn some easy ways to enhance immunity naturally through a balanced diet, multivitamins, eradicating habits that may lead to inflammation, following a routine, avoiding smoking and alcohol, light exercises, removing stressors from your environment, and practicing hygiene. 

Read on to know the explanations and benefits of following these practices.


Today due to the rapid spread of the Coronavirus, our attention has shifted towards having a robust immune system. The fact that the infection can spread rapidly amongst individuals, our whole focus has now shifted towards protection methods that are effective.


The immune system, the defence system of your body, is made of cells and proteins that fight to keep you safe against infections. But it may not be able to respond as quickly when someone is ill or has taken medication that weakens their immune system. So it’s important to have a good diet and lifestyle habits in order to get an optimal immune system functioning well.

The immune system is like a team of workers in your body. Just like you need staff to do different jobs, your immune system needs to have different types of workers to help out. This can be from the first time you are sick to your oldest friends and then on down to the newest person in your life, who may not have been around for long. Typical work teams include white blood cells, which remove bacteria, viruses and harmful toxins; antibodies that go after specific antigens; and complement proteins that help strengthen the cell walls of many tissues in the body so they can better resist infectious agents.

How can you boost your immune system?

Although in our lives, pollution is no less of a challenge than the Coronavirus, people take it in their stride casually without understanding its long-lasting harmful effects. We need to understand that we can develop our immune system to its peak potential by following simple, easy-to-do actions that will not only help us lead a balanced physical life but a sound mental and emotional life too.


If we are fatigued or feel low, then naturally, our body is more prone to stress and infections; hence it is essential that one consciously chooses to be mindful of the choices they are making, and the ‘right’ will follow by itself!

You need to adopt an all-encompassing healthy lifestyle, incorporate a balanced diet chart, and practice mindful eating for strengthening your natural immunity. If you want us to do a blog on a balanced diet food list that will really make a difference to your health, shoot us a mail at and we shall do the needful.

Good health is not a complicated topic but rather “just go back to basics” and eat natural and seasonal food in balanced amounts. This would be a great immune system booster. The requirement is to stay close to nature and limit our screen time regularly.

Your body has a lot of power that is easy to underestimate. Your immune system works as a protective mechanism every day to keep germs and viruses under control, either by thwarting present illnesses or preventing future infections. What role does food play here? To keep your body functioning at its best, you need nutrients like vitamins and minerals. Poor dietary choices can affect your immune system. Refined sugars, refined carbs, processed and packaged foods, and some fats, particularly trans fats, can lead to inflammation.

The C-reactive protein (CRP), which warns your body of an inflammatory threat, might be triggered by certain foods. Numerous meals that have been refined and processed lack essential vitamins and minerals. Reduced production of white blood cells may be caused by diets lacking iron or vitamins A, C, and D.

Natural anti-inflammatories, as a general rule, can aid in controlling inflammation and reducing illness-related symptoms. Antioxidants which are natural anti-inflammatories help you fight off free radicals and can also help your body repair tissues and cells harmed by inflammation.

Commonly, people believe that their immune system can only be strengthened by taking antibiotics and taking supplements for it. However, there are many other things you can do to keep your immune system strong and healthy. 

In fact, At, our health programs are built by a team of highly qualified registered dietitians who evaluate body types, build customised solutions, and closely monitor your progress at each step. We do this because we understand that everybody’s needs and requirements are different and generalised diets can only get you so far.

Here are some easy ways to enhance your immunity with food, diet, sleep, exercise, and day-to-day habits.

1. Immune-boosting and Anti-Inflammatory foods

Cells having major functions with regards to immunity need nutrients certainly. It's possible that some eating habits can better prepare the body for microbial assaults and excessive inflammation, but it's unclear that any particular meals can provide more defence. Examples of nutrients that have been identified as essential for the development and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine)

a) Gut Microbiome, Probiotics, and Prebiotics:

The gut microbiome is a large civilization in our body containing millions of microbes that are essential for the body, and multiple extensive research is being conducted with regards to microbiome and immunity. 

A plant-based diet including plenty of fruits, vegetables, whole grains, and legumes, seems to encourage and enhance the development and maintenance of good bacteria. When some helpful microbes break down fibers, they produce short-chain fatty acids, which have been shown to trigger immune cell activity. As they nourish bacteria, these fibers are occasionally referred to as prebiotics. Thus a prebiotic-rich diet will be beneficial in this case. 

Probiotics are live bacteria and yeasts that can help you maintain a healthy immune system. Prebiotics are indigestible substances in food, such as raw chicory root, that can act as natural fertilisers for the microbiome so that it produces more of its own probiotics. Besides eating a healthy diet, which is important for overall health and immune function, one can also take supplements or probiotics to boost the immune system. Some examples of different types of foods that are good for your immune system include yogurt, milk (especially if tolerated), tofu, tempeh, and beans. For example, yogurt contains live cultures that support your intestinal flora. 

b) Omega-3 Fatty Acids:

One of the more well-known superfoods, kale, is rich in omega-3 fatty acids. Omega-3 are essential fatty acids, which are present in nuts, seafood, and some vegetables, reducing inflammation. While the majority of people know that fish is a good source of omega 3 fatty acids, people aren’t aware that the same is true for other types of seafood. Omega 3 fatty acids support immune function by enhancing T-cell activity, cytokine production, and interferon secretion. 

Omega 3 fatty acid has been touted as the most potent nutraceutical for enhancing immunity, and its power is proven in multiple studies. Research shows that omega 3 capsules are helpful to improve immune function and provide protection against infection. Omega 3 fatty acids can be found in foods such as salmon, tuna, mackerel, sardines, walnuts, and flaxseeds.

Add chia seeds, flaxseeds, or walnuts to your yogurt or oatmeal for the morning. Avoid fatty cuts of red meats and hog in favour of baked or steamed salmon. Oysters and other types of shellfish have significant zinc contents that support immune system regulation. For better absorption of Omega-3 fatty acids, drink plenty of fluids throughout the day. 

c) Herbs and Spices:

Garlic, ginger, and herbs contain the vitamins and minerals that boost immunity-supporting substances and are great for anti inflammation. These should be incorporated into your anti inflammation diets to add a boost of immune-strengthening nutrients. Garlic, ginger, and herbs are known for their antimicrobial properties. Adding these healthy foods to your diet helps enhance your immune system and ward off harmful viruses and bacteria.

Garlic is great for boosting your immune system, making it better able to fight off illness and infections in general. Ginger improves the flow of blood through your body, making it easier for your body to fight off infection, and has even been known to help prevent some types of cancer. Herbs such as rosemary and thyme have been shown to significantly boost our immune systems.

Turmeric and pepper are a great addition to your diet. They help boost your immunity by enhancing the body's way of destroying bacteria, viruses, and fungi. Because they're both naturally occurring compounds, add them to your daily menu plan. For example: boil your water with pepper every day so that it can be consumed easily. Pack a bottle of turmeric into your suitcase before traveling so you don't get sick while away from home.

d) Fruits and Vegetables:

Immunological defence mechanisms that occur when the body is under attack. Such measures can be active or passive, depending on various factors such as the nature of the suspected pathogen and how it causes disease. Some examples include enhancing immune response with vitamin C (to prevent colds), increasing immunity by eating papayas and oranges, and using tomatoes in salads to boost your immune system. Fruits and vegetables rich in vitamins, minerals, and polyphenols are the best way to enhance immunity naturally. You can enjoy lots of delicious healthy food while keeping your body healthy and strong.

Boost immunity by incorporating healthy habits is a must. Foods that are rich in vitamins, minerals, polyphenols, and phytochemicals should be taken in order to have strong immunity. Antioxidants like tomatoes, spinach, carrots, oranges, and others help fight off free radical damage to cells increasing your ability to fight off infection. These foods deliver fresh nutrients and antioxidants that will help your body fight off infections. It is suggested to have at least 5 servings of fruits and vegetables in one day. In addition, certain vitamins, minerals, and polyphenols help boost your immunity system by delivering anti-inflammatory properties (which reduce muscle fatigue and help in stabilising blood sugar levels).

e) Protein:

Protein rich foods are the best way of supporting your immune system. A high protein diet can help elevate your body's overall immunity, helping you to fight off illnesses better. Foods that boost immunity include lean red meats and poultry, legumes (beans and peas), nuts and seeds, dairy products like yogurt and cheese, soy products, eggs, and fish. Eating a variety of foods that have been shown to have antiviral properties also helps the body fight infections such as the common cold or flu.

Improve your immune system with these easy ways to enhance your immunity. Healthy foods that are natural and healthy are vital for building up a strong immune system. These foods help your body fight against illness, viruses, and other infections. Add these foods to your diet as often as possible since they will provide your body with much-needed balanced nutrition that it needs.

2. Supplementation

Vitamin and mineral supplements are a great way to enhance the immune system. Here are some easy ways to do just that. With the complex relationships among immunity, energy, and metabolism, it is not surprising that taking a vitamin and mineral supplement can enhance your immune response. In today’s world, people are constantly exposed to a variety of harmful viruses and bacteria. Our immune systems work hard to protect us from the effects of these illnesses, which is why it is so important to support your immune system with a healthy diet, vitamin and mineral supplements, and exercise.

Individual vitamin deficiencies can change how the body responds to infections. According to research conducted on animals, immunological responses can be affected by deficits in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E. These nutrients support the growth and activity of immune cells, aid in the production of antibodies, and act as antioxidants to safeguard healthy cells. According to epidemiological research, those who are malnourished are more likely to contract bacterial, viral, and other diseases.

Numerous supplements that promise to boost the immune system are most likely available at your local store or favourite internet site. The best way to absorb important vitamins and minerals is still through natural foods, although these supplements can help you if you have a deficiency. Due to the difficulty in obtaining the recommended daily intake of vitamin D through diet, supplements are nevertheless widely used. 600 to 800 International Units of vitamin D are permissible per day. Anything beyond that might even be harmful.

Unless otherwise prescribed by a doctor, a generic multivitamin/mineral supplement that provides the RDA may be used in certain circumstances. Overdosed supplements (several times the RDA) don't seem justifiable, and they occasionally pose risks or even compromise immune function. It is to be considered that no supplementation is as good as nature’s diet, only opt for supplementation in case of emergent requirement.

3. Exercise

Physical exercise is an excellent way to boost your immune system and make you feel healthier. Experts recommend two hours of moderate exercise per day. Both moderate aerobics and milder forms of exercise, such as walking or bicycling, are very effective at boosting immune system.

A lot of studies have shown that exercise can improve immunity and reduce colds or other upper respiratory infections. Various types of physical activity are recommended, including walking, bicycling, and swimming. Some studies suggest that the best type of exercise is probably moderate-intensity aerobic exercise (e.g., brisk walking or jogging) for about half an hour a day for up to six days per week.

Even if you're not conscious of it, we're all constantly stressed out. Negative thoughts affect your immune system in addition to causing problems with anxiety, sadness, and other mental health issues. Your body creates a hormone in response to stress that raises cortisol levels. Cortisol aids in the short-term reduction of inflammation, while long-term cortisol production can actually promote inflammation. Thus appropriate hormonal regulation is essential for your immunity too.

Here are some simple ways to enhance immunity by working out: A study published in August 2016 in the journal Preventive Medicine found that regular exercise can protect against more than the common cold. Researchers followed more than 17,000 adult health professionals between 1999 and 2010, who reported their levels of physical activity over the previous 12 months. The researchers found that those who exercised more had a 30% lower risk of dying from any cause compared with those who did not exercise regularly.

Three to five times a week, try to log 30 minutes of exercise. Take advantage of the fresh air and stroll in the neighbourhood, or go on a trek or nature walk to keep your social distance. To raise your heart rate at home, try doing some cardiovascular or strength training. Yoga is also a wonderful option to consider as it helps in relaxing the body, and increases the elasticity and strength of the muscles.

4. Sleep

Sleep is the ultimate way to boost immunity. In fact, a good night’s sleep leads to improved immune function and a boost in antibody production. Sleep is particularly important for those with chronic disease, who are more vulnerable to infection and illness. Residing in a modern world often means you are constantly under physical stress, which can lead to more frequent illnesses. If you want to protect your immune system, it’s best to take some time to relax and rest when you can. Try creating a calming and relaxing space in your home that promotes undisturbed sleep, such as a room dedicated to sleeping or an anti-stress room.

Not only do we wake up feeling rejuvenated and ready for the day ahead after a restful night's sleep. Your immune system can benefit from regular sleep patterns and adequate rest.

While you sleep, cytokines are produced by your body to help control inflammation and immunity. When a cold or the flu strikes, certain cytokines are required to fight against infection. These cytokines and antibodies can both be produced less frequently as a result of irregular sleeping patterns. Aim for a minimum of seven hours of sleep. Depending on their age, your kids may need anywhere from nine to more than ten hours of sleep.

You can’t beat a healthy immune system… Literally!

Our Immunity gets weaker as we age, not only do we have lesser immune cells, but the ones that we have, also don’t interact with each other efficiently. This translates to a weaker response in fighting infection and diseases. 

Unfortunately, science does not have a magic potion to enhance immunity naturally overnight but following the above practices will massively help you fight off infections and strengthen immunity over the course of time. The best you can do is follow an anti inflammation diet, take supplements when required, indulge in healthy habits like physical exercise, and sleep well. 

Still not satisfied? Think you need professional guidance that could evaluate your exact body type, dietary needs, and specific ailments to create a custom healthy diet plan? We have got you covered! Contact our registered dietitians for a one-on-one session. 

At, we have helped thousands of clients transform their lives and feel stronger, more energetic, and definitely more confident in how they look and feel, by improving their relationship with food!

Renu Puri Senior Nutritionist at

Renu PuriCo-Founder at niwiM.Sc. in Foods & Nutrition

Renu Puri, a skilled expert with an M.Sc. in Foods & Nutrition, is dedicated to making India healthier through her initiative - niwi. Drawing from years of experience in providing computer training to top corporate clients in software and IT, Renu realized her true passion lies in promoting health and wellness. This led her to establish niwi, where she combines her expertise in technology with her love for nutrition. niwi specializes in understanding the deep rooted behavior patterns surrounding nutrition. Renu and her team offer personalized diet counseling, helping clients not only understand what to eat but also why. What sets niwi apart in a crowded industry of nutrition services is Renu's ethos of nurturing client's eating patterns and fostering a healthy relationship with food.

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