A recent study shows nearly 3% of adults in America have a weakened immune system. This means millions of people in America are prone to infections, inflammation, auto-immune disorders, digestive issues, and many more health issues that can lower your quality of life. This is mostly because of not maintaining a healthy diet on a regular basis.

Fortunately, by eating foods and implementing healthy lifestyle changes, you can boost your immunity and reduce your risks of developing or catching infections, viruses, and diseases. If you are looking for life made healthier by simple eating, this guide is for you.

3 Stunning Hacks to Boost Your Immune System Through Diet

1. Eat Immunity-Boosting Foods

Many foods are not only healthy for you overall but can also boost your immunity and help your body fight off infections and viruses.

Garlic: eating this pungent, yet delicious vegetable can help boost your immune system in 2 different ways. First, garlic creates more T-cells in your bloodstream, which are essential for preventing and fighting viruses. Second, eating garlic boosts your immune cell function, which helps you recover from cold and flu symptoms faster than normal.

Spinach: leafy greens are great for your health overall, and spinach is no exception. These dark green leaves are packed with vitamin C, beta carotene, and antioxidants, which are essential for boosting your immune system’s infection-fighting ability.

How to Stop Dieting and Start Eating Healthy

Almonds: eating almonds is one of the healthiest things you can do, especially for your immune system. Almonds are packed with vitamin E, protein, and iron which are all essential for helping your immune system function quickly and efficiently.

Citrus: everyone knows if you are sick, eating citrus is a great way to recover quickly. Citrus fruits, like oranges, lemons, grapefruits, limes, tangerines, clementines, and more, contain vitamin C that helps build increase the production of white blood cells, which is essential for building up your immune system.

Sunflower seeds: considered a superfood, sunflower seeds are one of the best sources of vitamin E, the antioxidant that lowers the risk of chronic diseases and protects your brain cell and cell membranes. These seeds also contain selenium, which is important for controlling cell damage and helping your body fight certain cancers.

These are some of the many foods that can help you boost your immune system to prevent getting sick. Other foods you can eat are bell pepper, kiwi, yogurt and mushrooms.

2. Take Immunity-Boosting Supplements

One of the keys to a healthy diet is to make sure you are getting all the daily nutrients you need to be healthy. While it’s ideal to get your nutrients from your food alone, depending on your situation, it may not be a realistic goal. Adding immunity boosting supplements to your diet is a great way to get in all of those essential nutrients healthily and conveniently.

Do You Need to Take Dietary Supplements?

There are many vitamins and supplements you can take to boost your immune system, including:

Zinc: helps the body fight infections and lessens the symptoms of a cold

Curcumin: an anti-inflammatory and antiseptic that helps fight inflammation and supports the body’s immune response

Vitamin B6: supercharges your virus-fighting white blood cells

Elderberry: an antiviral and anti-inflammatory that fights infections and helps you recover from the flu quickly

Acai Berry: a potent antioxidant that supports immune function

By taking one or more of these vitamins and supplements, you can boost your immune response and reduce your risk of getting sick.

3. Drink Your Way to a Stronger Immunity

Did you know certain drinks can boost your immunity and your health in general? Many drinks are packed with nutrients and will give your body the healthy dose of vitamins and minerals it needs to fight off infection and viruses. These delicious drinks can be made by juicing fruits and vegetables or combining a few superfoods in your blender.


Some of the best, immunity-boosting drinks are matcha green tea, unsweetened chai tea, watermelon juice, and fresh tomato juice. You can also combine apple, carrot and orange juice for an immediate immune-booster or drink a daily green smoothie to keep your immune system working as efficiently as possible.

Drinking your way to immunity is ideal for those who don’t want to eat fruits and veggies but still want the immunity boost they provide.

Extra Ways to Boost Your Immunity

Aside from following healthy eating rules, there are certain lifestyle changes you can make to boost your immunity. These lifestyle changes act as a bonus to the dietary changes you are making to live a healthier life;

Some lifestyle changes you can make today include:

Getting enough sleep: Your immune system is greatly affected by sleep. You can boost your immune system by getting enough sleep but you can also slow down your immune system with unhealthy sleeping habits. Make an effort to get the right amount of sleep and give your immune system that extra boost.

Enhancing Sleep With Exercise

Implementing a regular exercise routine: Exercise is a proven immune booster. The best exercise routine is the one you will be consistent with and the one that will help you achieve a sense of calm and focus in your daily life. This can be cardio, resistance training, or flexibility training, such as yoga (learn more about cultivating a daily yoga practice).


Reduce your stress: The amount of stress you are experiencing can play havoc on your health, in general. Stress can make your immune system less effective, causing you to get sick faster and for longer periods. Reducing stress is a great way to give your immune system a boost and give yourself the best chance to live a healthier life.


Practice good hygiene: Your hygiene is the first line of defense to staying away from germs and keeping your immune system strong and healthy. Even basic hygiene practices like washing your hands, keeping your hands away from your face, and coughing and sneezing into the tissue can help you stay healthy and stop the spread of germs and viruses.

Practice Good Hand Hygiene

By implementing these lifestyle changes, you can give your immune system and boost and a break all at the same time.

Your Immune System Made Healthier: The Bottom Line

By implementing these tips, you can have a life made healthier by boosting your immunity and living a more health-conscious life.

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