Do you fall sick often?? Does your immunity weakens with seasonal or climatic change?? Then you really need to read this article and get supercharge your immunity by following these natural ways.

What is Immune system??

The immune system is a system of group organs, cells and proteins that protect our body from viruses or bacteria which are foreign material to our body in short, our defense system. The cells of the immune system are originated in bone marrow and then migrate to the peripheral tissues, circulating in the blood and in the vessel system called lymphatic system. The overall immune system in your body works together to defend the body from foreign invaders.

Photo credit: William Brawley via Visual hunt / CC BY

Now winter is on and many people look for the ways to prevent winter cold and flu, so your first step should be head towards local grocery store to collect some home remedies stuff and take some kitchen help with the ingredients which boosts immune. Scientifically, there are no direct links between lifestyle and enhanced immune function. But that doesn’t mean the effects of lifestyle on the immune system aren’t intriguing and shouldn’t be studied. The study showed that 70 percent of your immune is indirectly dependent on your guts and what you eat, which forms the foundation of your health. Studies also proved that various micronutrients deficiencies- like deficiencies of zinc, selenium, iron, vitamin C, D, E, K, B6,  alter the immune function and leads to more prone to diseases. Let’s learn powerful ways to supercharge immunity.

Powerful Ways to Supercharge Immunity

1. Green Vegetables

bowl of broccoli

Green vegetables like Broccoli, Spinach, and cabbages are loaded with essential nutrients which boost our immunity.
Green leafy vegetables containing Vitamins A, B6, and E which are particularly useful in building and maintaining the immune system. Vegetables are some of the good sources of other nutrients too. Overall including green vegetables in your daily diet boost your immune system.

2. Yogurt/ Probiotics

Yogurt or Probiotic with “live active culture” is fully packed with good and healthy bacteria, which helps in good digestion and in fighting harmful infections. Yogurt also best source of Vitamin D, which helps regulate your immune system.

3. Citrus fruits

Citrus fruits like orange, kiwi, lemon contain ample amount of Vitamin C. They are also rich in antioxidants. Antioxidants play an important role in boosting immune systems.

Other fruits like apple, peaches, plums, sweet pineapple and mangos also enhance immune power because they contain soluble and insoluble fibers and also antioxidants which contribute to enhancing immune response and cleanse the bowel.

4. Sunflower Seeds

Sunflower seeds are full of nutrients like zinc, phosphorus, magnesium and vitamin B6. Sunflower seeds are also the rich source of Vitamin E. Vitamin E helps you resist the flu and infections by boosting the production of T-cells, that fights infection.

Recommendation: Pumpkin Seeds Benefits For the Health 

5. Ginger

Ginger helps to relieve throat pain and congestion. Ginger possesses antimicrobial, antiseptic, anti-inflammatory and antioxidant property. A cup of ginger tea every day helps to improve immunity.
Ginger also has fever and pain reducing, that’s why you might have heard when you have a headache or fever elders or grandmother said one ginger tea can give you relief from both.

6. Turmeric

Turmeric is considered superfood for a good reason. Turmeric has anti-inflammatory properties and rich in antioxidants. Turmeric has an immune-modulating effect because it detoxifies and enhances the intelligence of immune cells. The researcher suggests these qualities of turmeric makes strong defense action against cold, cough and congestion.

7. Papaya

Papaya has anti-inflammatory properties just because of papain enzyme, this also helps fight infections. A papaya after lunch enhances digestion and enhance immunity. Papaya also contains Vitamin C which helps in absorption of iron from plant-based, thus protecting immune system against diseases. 

Recommendation: Top 10 benefits of papaya

8. Garlic

Cloves of Garlic are the natural immune-boosting agent which possess the antibacterial, antiviral and antifungal properties which protect our body against the variety of illnesses.
An optimal dose of garlic should include two raw cloves of garlic a day and include crushed garlic in your cooking.

9. Green tea

The amino acids called L-theanine which is abundant in green tea, this is responsible for an immune boost. Flavonoids like epigallocatechin gallate, that fights bacteria and viruses and stimulates the production of immune cells. For good result, 2-3 cups of green tea a day is required.

10. Chicken soup and shellfishes

Fishes are the excellent sources of omega-3-fatty acids and zinc, both responsible for the improved immune system. These omega-3-fatty acids give antioxidant property and enhance immunity.

Last but certainly not least, chicken soup when cooked releases cysteine, the amino acid which resembles bronchitis drug acetylcysteine and relieves cold and cough. Adding to this ingredient like garlic and onion further increase soup’s immune-boosting power.

Apart from above natural foods, you should also do few other things namely, exercises, get proper sleep, stay happy and last but not least keep the body hydrated.

Exercise daily

Regular exercise is one of the pillars of healthy living. It improves blood circulation, cardiovascular health, lowers blood pressure, helps control body weight, helps in improving immune response and these all keep us disease free. Many people can’t find time to indulge in a full-fledged exercise then you can start with daily 20 minutes walk a day. This will strengthen your body’s disease-fighting capabilities.

Stay happy

As it said, ‘laughter is the best medicine’ and this medicine is also effective in improving your immune system. Stress, anxiety and depressed mood affect your immune strength. Stress response makes a major risk factor for suppression of immune functions, which in turn increases susceptibility to colds and other illnesses. Ageing process somehow leads to a reduction in immune response, which in turn contributes to more infections, more inflammatory diseases, and much more health complications. A hearty laugh decreases the number of stress hormones in the body and increases white blood cells that fight infections. So stay happy always and boost your immunity which ultimately makes you healthy.

Get proper sleep

From all busy day, your body needs a good sound sleep which relaxes your brain and body muscles. After a proper sleep, you will feel refreshed and energetic. Improper sleep can cause a rise in inflammation. Studies have shown that sleep deprivation lowers your white blood cells which in turn reduces body’s ability to fight off disease-causing pathogens. 

Recommendations: Foods for good sleep and calm mind

Keep the body hydrated

In addition to consuming healthy foods, it’s also critical to stay hydrated in order to help keep your respiratory tract clear. Try to avoid sweetened beverages, cold drinks instead, try real fruit juices or preservative free juices, which will keep you hydrated. Drink plenty of water, this is the best tips to keep your immune system healthy. Ensure drinking eight glasses of water every day.

So that’s it, I hope you have enjoyed reading this article and if you really need to supercharge your immunity, you will apply above mentioned powerful ways to boost your immunity.


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  1. Wow ! why didn't you inform me earlier about this article post you shared . Actually , i got to know when i was posting mine in Google plus. Wonderful article about supercharging immunity and really well written and thank you for putting my link aside. ! Great job and keep going on.


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