How to Boost Your Immune System Naturally

Just because we’re on the back end of winter doesn’t mean that your immune system should take a back seat. 

So, discovering how to boost your immune system naturally and quickly should still be high on your list of priorities.

This article will discuss some advice, top tips, and vitamins to boost the immune system so that you can remain healthy and happy all year round. 


  • Top 5 Ways to Boost Immune System Against Viruses
  • Vitamins to Boost Immune System


  • Top 5 Ways to Boost Immune System Against Viruses
  • Vitamins to Boost Immune System

Top 5 Ways to Boost Immune System Against Viruses

#1 – Adopt a Healthy Lifestyle

If you want to discover how to boost your immune system naturally, the first and most easy way to do this is to make healthier lifestyle choices. 

Every part of your body, including the immune system, operates better when it’s protected from environmental impacts.

This article is deisgned to teach you how to boost your immune system naturally. We will cover some top ways to bosot the immune system against viruses as well as discuss some of the best vitamins to boost immune systems.

What this means is that the body will function better when it’s given access to the following:

  • Regular exercise
  • Plenty of fruit and vegetables
  • Drinking alcohol in moderation
  • Get adequate sleep
  • No smoking
  • Minimal stress
  • Basic hygienic practices i.e. washing hands regularly

Each of these will help you to become a healthier individual and keep your immune system protected each and every day. 

Achieving a healthier lifestyle is also a natural way of boosting your immune system, meaning you aren’t having to resort to artificially-made supplements to achieve this.

So, if you want to know how to boost your immune system quickly, making healthier lifestyle changes will be sure to put you on the right path. 

#2 – Get Enough Sleep

Next up on our list of ways to boost the immune system against viruses is to ensure that you’re getting enough sleep. 

Did you know that getting enough sleep and natural immunity are closely interlinked?

In fact, some studies suggest that getting an inadequate amount of sleep is linked to higher susceptibility to sickness. 

A 2010 study examined 164 healthy adults and the relationship between those who got less than 6-hours of sleep per night compared with those that got more than 6-hours.

The study concluded that getting more than 6-hours of sleep per night can strengthen your immune system, meaning the body’s defence is more prepared to fight foreign bacteria and viruses. 

But, is 6-hours even enough?

Adults should aim for at least 7-hours of sleep each night while teenagers must get between 8-10 hours per night.

Younger children and infants should get up to 14 hours of sleep per 24 hours.

If you’re someone who struggles with sleep, consider checking out our other post detailing the ways that you can establish a better night time routine. Click here for more info. 

#3 – Eat More Whole Plant Foods

Another top tip for ways to boost the immune system against viruses is to eat more whole plant foods. 

This is because these are rich in antioxidants and so can enhance the body’s line of defence. 

First off, what are antioxidants? 

Antioxidants help to decrease inflammation by regulating the number of free radicals in the body. 

Too many free radicals can cause chronic conditions such as Alzheimer’s and certain cancers. 

So, increasing your antioxidant intake will prove beneficial for reducing the likelihood of getting such conditions. 

But, what foods are rich in antioxidants? 

  • Fruits
  • Vegetables
  • Nuts
  • Seeds
  • Legumes 

Increasing your intake of each of these foods is super important for boosting your immune system naturally and decreasing the risk of developing such serious conditions is a fantastic by-product too. 

So, if you approached this article wanting to discover how to boost your immune system naturally, increasing your whole plant food intake is super important. 

#4 – Eat More Healthy Fats

Next up on our list of top tips is to consume more healthy fats. 

But, what are healthy fats? Here is a list of healthy fats that you ought to eat more of if you’re serious about giving your immune system a must-needed boost all year round. 

  • Olive, peanut, sesame, and canola oils
  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamias, hazelnuts, pecans, and cashews)
  • Peanut butter

Olive oil boasts anti-inflammatory properties which are linked to decreased chronic diseases like heart disease and type 2 diabetes. 

Plus, foods that have anti-inflammatory properties are thought to help your body to fight off harmful disease-causing bacteria and viruses. 

Our bodies need good fats so don’t shy away from them just because they have ‘fat’ in their description. 

Yes, they can be calorific if you consume a lot of them, however, the health benefits that they provide are well worth taking advantage of.

So, with this point in mind, we’re now going to move on to the reasons why you should reduce high-calorie and sugar ‘bad fat’ foods. 

#5 – Reduce Your Added Sugar Intake 

Finishing up our shortlist of ways to boost your immune system against viruses is to limit your added sugar intake. 

Studies have found there to be a correlation between those that consume high amounts of added sugar foods and obesity. 

Obesity significantly increases your risk of getting sick, but why is this?

A 2017 study found that those administered the flu vaccine were twice as likely to still get the flu when obese compared with those that were a healthy weight. 

With that, obese individuals are significantly more likely to develop type 2 diabetes and heart-related diseases such as Coronary Heart Disease.

According to the British Heart Foundation, 7.6 million people are living with CHD in the UK alone.

Being more mindful of the foods that you eat, particularly added sugar foods, will help to reduce this from happening to you. 

Let’s now look into some examples of vitamins you could consume to boost your immune system. 

Vitamins to Boost Immune System

Here we have 8 vitamins to boost the immune system that you should consider implementing into your daily routine. 

  • Vitamin C is necessary for the growth, development, and repairing of body tissues. It also helps to protect the immune system and heal wounds.
  • Vitamin E helps to strengthen the body’s natural defence as well as maintain healthy eyes and skin. 
  • Vitamin A is essential for growth and development. It is also vital for the immune system to ward off foreign bacteria. 
  • Vitamin D has anti-inflammatory properties which are crucial for the body’s immune system. 
  • Folate is a powerhouse nutrient that helps to boost your immune system as it helps the body to make DNA. 
  • Iron helps your immune system to function properly. Too little iron can affect how quickly your body responds to pathogens.
  • Selenium helps to lower oxidative stress and inflammation which, in turn, positively affects the immune system.
  • Zinc helps to regulate metabolic functions, and the immune system and helps to heal wounds. 

So, if you started reading this blog post wanting to discover which supplements boost the immune system, we hope that you now feel better informed. 

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