how to improve immunity to help yourself stay healthy

How to improve immunity to help yourself stay healthy

It’s easy to fall into a regular pattern of routine. This means you know you should eat healthily and try to exercise regularly but it can also mean that you fall into habits which aren’t good for your health. You probably eat a lot of foods without considering the amount of vitamins and minerals they contain, or you might ignore your gut health because you don’t know how to get your immune system to work properly. If you’re in a regular routine and it’s hard to improve it, you need to learn to improve your immunity.

Boost your immunity with diet

I’ll come to eating healthy for health but first let’s look at the impact of diet. An excessive intake of processed foods, high sugar content and lack of vitamins and minerals can actually contribute to a negative impact on your immune system. This means that the key to increasing immunity is getting your diet to be more balanced. This can only be achieved by giving your immune system a boost and this involves eating more whole foods.

To get a boost in immunity you can eat a wide range of foods. It might be as simple as putting freshly squeezed orange juice or apple juice in your morning drink or mixing it up with homemade fruit jelly or smoothies. Or you can take a simple vitamin and mineral supplement such as vitamin C which will also boost your immunity.

Eat more dark coloured fruits

We tend to ignore the fact that some fruits are packed with antioxidants which help to boost immunity. This is why I love eating avocado in my morning smoothie or a nutritionally packed smoothie with yoghurt and freshly squeezed orange juice or apple juice. If you can eat enough of these foods you will get a boost to your immunity. It could be as simple as eating a few dark blueberries as they contain a good mix of antioxidants.

Organic fresh vegetables

As well as eating fresh produce which is generally more nutritious, it’s important to take advantage of fresh vegetables that have been picked and packed fresh. Because they’re fresh they won’t be prone to rotting, rotting can lead to bacteria which can make you sick. There are plenty of vegetable dishes you can make using fresh vegetables as well as making your own pesto to use in pasta or using whole grain pasta instead of white pasta to boost your immunity.

Get some fresh air

Although it’s easy to stay inside and keep a close eye on your health, it’s important to make sure that you’re exposed to fresh air. Although it’s a positive thing to do to stay indoors to avoid any bugs, this doesn’t always keep the bugs out. When you go out to your garden it’s a great chance to get fresh air which will also boost your immunity. This doesn’t only apply to when you’re gardening but in general walking around in fresh air is good for your health and can increase your immunity.

To get more fresh air try taking a brisk walk around your garden or around the streets. Take a few minutes out for yourself, have a sit down with a cup of tea or coffee and read a good book. It’s great for your health and it’s a great boost for your immune system as well.

Learn to eat more vitamin C

As well as having your diet boost your immune system, you can also learn to take a vitamin C supplement. The way it works is that this vitamin can help to boost your immune system so that you can get more vitamin C into your body to boost immunity. There’s no reason why you can’t take vitamin C supplements but it might be worth finding out if you’re not absorbing vitamin C in your body.

Try to find some nutrient rich fruits and vegetables such as avocados, carrots, broccoli, oranges and strawberries which have naturally high levels of vitamin C. When eating these foods you can increase your vitamin C intake.
Don’t forget to take vitamin B6

When it comes to the immune system, vitamin B6 is very important. When I made this post for vitamin B6, this was one of the main nutrients that people asked me about. People who have type 2 diabetes can find that taking a vitamin B6 supplement can help to increase their blood sugar levels which can help with blood pressure, obesity, diabetes and more.

To make sure you get vitamin B6 in your diet, try to eat a good mix of proteins and vitamins. For example, when you have meat such as chicken or beef it’s good to take vitamin B6 as they can be high in vitamin B6. There are other foods that are high in vitamin B6, such as almonds, peanuts, brown rice, sweet potatoes and dark green leafy vegetables. If you have diabetes it’s a good idea to take vitamin B6 as it will give you an added boost of vitamin B6 into your diet.

Other vitamins that you should aim to include in your diet are vitamin D, vitamin E and vitamin C.

You should aim to have these vitamins in your diet to boost your immunity:

Vitamin C

Vitamin D

Vitamin E

Vitamin B6


Vitamin K

Folic acid

Vitamin A

C-reactive protein



Coagulation Factor

Factor I





Risk Factor



Vitamin D

Vitamin E

Taurocholic acid


Vitamin D

Vitamin K

Pantothenic acid



See how vitamins can boost your immune system in my article.

Foods that can boost your immune system

To increase your immunity naturally try eating a number of foods. When it comes to boosting your immunity it can be hard to find certain foods that boost immunity naturally. Most of the foods that can boost immunity naturally are full of nutrients which boost your immune system. For example, you can boost your immunity by eating lots of orange vegetables such as carrots, squash and sweet potato. These foods are high in vitamin A which boosts your immune system so they can be a good food to include in your diet when boosting your immunity. In addition, your body can get a boost of vitamin D from eating lots of foods such as dairy products, oily fish, eggs and vitamin D supplements. In addition, green leafy vegetables such as broccoli and green beans are rich in vitamin C. When you combine the vitamins from these foods you’ll get an extra boost of immune boosting nutrients into your diet. In addition to foods that boost immunity naturally, you can also eat foods which have anti-inflammatory properties. This will also boost your immune system naturally. For example, salmon is rich in omega 3 which is anti-inflammatory. On the other hand, broccoli is rich in vitamin C which can boost your immune system. This can be a good food to add into your diet. But, if you have diabetes, then you should look to take vitamin C supplements. This will increase the amount of vitamin C into your diet when eating broccoli. You can also boost your immunity naturally by drinking green tea with flavonoids, or red wine. These foods can boost your immunity when consumed regularly.

Another way to boost your immunity naturally is by eating fruit. Flax seeds can also boost your immunity naturally. Flax seeds are full of antioxidants, minerals, vitamins and more. These nutrients can boost your immunity naturally when eaten regularly.


To improve digestion try eating a good mix of proteins and vitamins when eating. For example, in one meal eat high-quality protein such as chicken, steak and eggs, and then eat foods which are high in vitamin B6 such as sweet potatoes, almonds, almonds and peanut butter. On top of this, eat lots of foods high in vitamin C such as oranges, apples, peppers, broccoli, tomatoes and pumpkin seeds.

See how nutrition can improve your digestion in my article.

Get more tips about how to improve your digestion and improve the digestive health of your body.

Medical conditions that can affect your digestion

It is normal to have digestive problems from time to time. If you have digestive problems that are severe or if you experience pain when you eat or when you have to go to the toilet, then you should seek medical advice.

If you have a severe digestive problem then you may be advised to take medication. This medication can have anti-inflammatory effects. If this is the case, then you will need to take medication every day. You can use herbal medicine as well. Some herbs such as ginger, garlic and ginger oil can help with stomach discomfort, and colds. In addition, you can also take nutritional supplements that have anti-inflammatory and digestive boosting effects.

On the other hand, if you have indigestion and heartburn that is a result of an underlying heart disease, you may be advised to take anti-inflammatory and digestive boosting herbs. It is important to understand that taking herbs and supplements without a medical prescription can have serious health risks.

See more about herbs and supplements that can help relieve heartburn and indigestion.