How to Boost Your Immunity for Protection Against Viruses and Bacteria
Jasmine Kamal
12/23/22, 10:05 AM

It’s winter time, and you all know what that means - cold and flu. The world has been battling against a virus outbreak that has us all wondering, "Is my immunity strong enough?" To strengthen our bodies and help them fight any virus or bacteria, we need to learn how to boost the immune system and start incorporating immune-boosting foods, drinks, and even immune-boosting activities to protect ourselves as much as possible. 

Doctors are always saying that the first and ideal solution is strengthening the body's immunity. It is the defense line that fights viruses and bacteria and keeps us safe. Unfortunately, many of us do not have strong immune systems because of our lifestyles, habits, and malnutrition.

So here are different ways to boost the immune system to help the body fight bacteria and viruses:

Foods to boost the immune system

All the foods we consume count. The more well-nourished our body is, the stronger our immune system will be. So, here are some tips on how to add immunity boosting foods into your diet...

1. Orange, mandarin, and lemons: Citrus fruits contain large amounts of vitamin C, which plays an important role in helping our immune system.

2. Red pepper: It contains twice the amount of vitamin C found in oranges. So, make sure you add it to your salad.


Image Credits: The White Ramekins

3. Garlic: It has immune-enhancing properties since it has a heavy concentration of different bioactive compounds.

4. Poultry: Rich in vitamin B6, which plays a major role in chemical reactions that take place inside the body, and also contribute to the formation of red blood cells.

5. Dark chocolate: It contains an antioxidant called Theobromine, which may help the immune system by protecting our cells from free radicals.

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Image Credits: Vicky Wasik Via Serious Eats

6. Oily fish: Rich in omega-3 fatty acids. They protect the body from the bacteria that causes arthritis.

7. Almonds: They contain plenty of necessary vitamins and minerals like vitamin E, fiber, and magnesium, all of which play an important role in strengthening the immune system.

8. Yogurt: It contains a big amount of vitamin D, which strengthens the immunity.

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Drinks to boost the immune system

1. Ginger: It is excellent for fighting bacteria and viruses that affect the throat.

2. Green Tea: It has a large amount of antioxidants, which strengthens the body’s immunity against bacteria and viruses.

3. Apple, carrot, and orange juice: This might not be the most pleasant cocktail, but it really does have high nutritional value. It contains vitamin A, B6 and C, as well as folic acid and potassium.


4. Tomato juice: Everyone knows the importance of vitamin A and vitamin C in strengthening the immune system, and this one includes both in, as well as iron.

5. Watermelon juice: This one is special because of how delicious it is. It is loved by people of all ages and everyone can agree on that. It also contains both vitamin A and C, in addition to zinc and magnesium.

6. Strawberry and kiwi juice: This is another delicious and nutritious drink that has a lot of vitamins and minerals that our immune system needs.


Image Credits: Busy Mommy Media

Vitamins to boost the immune system

You could also take some vitamin and mineral tablets to strengthen the body's immunity, but always consult with your doctor first before you take anything. These are some recommendations, but we’re not going to suggest specific brands:

1. Vitamin C tablets

2. Vitamin D tablets

3. Zinc tablets

Workouts for immune system

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1. Walk everyday for 20-30 minutes. (If you can't leave the house, you can do it on a treadmill at home, or even just walk around the house.)

2. Do easy and simple cardio exercises that are not too stressful on your body. 

3. If you practice yoga, then you probably know about its unbelievable benefits and how much it helps with our immunity.

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Other ways to increase immunity:

1. Stop smoking

2. Avoid drinking alcohol. 

3. Try to cut down on any excessive caffeine intake.

4. Get enough sleep (at least 8 hours).

5. Constantly wash your hands properly and if at any time you don't have access to that, use a good hand sanitizer to stop any germs from infecting you. 

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Main Image Credits: Healthtap

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Jasmine Kamal

She wanted to become a writer ever since she was a child. That's why she started working in journalism at a very young age. She found a certain magic in reading and writing about women and anything that has to do with their lives. She spends most of her time listening to music, especially french music, because of her love for the language. She doesn't like to stay at home a lot because she finds joy in roaming around, even if it is without a purpose.