Natural recommendations to have a strong immune system

Recomendaciones naturales para tener un sistema inmune fuerte

Especially in recent years, you must have heard about how important it is to have a strong immune system to prevent any type of disease, virus or bacteria from attacking you . And the last thing you want right now is to get sick.

But don't worry, because in this article you will find a series of tips that can help you have it, naturally.

I invite you to continue reading and discover how to protect yourself from microorganisms that want to harm you.

What can you do to have a strong immune system?

The immune system is not a single entity and, to function well, it requires balance and harmony.

The idea of ​​increasing immunity in our body is tempting, but it is not yet known for sure how it can be achieved. Because much is still unknown about how the immune response works in our body.

Some researchers say the effects of a healthy lifestyle on the immune system are intriguing and are studying the effects of diet, exercise, age, psychological stress and other factors on the immune response in humans.

Therefore, while their theory is being tested, they recommend leading a healthy lifestyle to have a strong immune system, because by enjoying good health, you will have a better response to possible diseases .

Increase your immunity healthily

Many products on the shelves of pharmacies or health food stores claim to boost the immune system. But the concept of increasing immunity makes little sense scientifically, since more immune cells cannot be included in the body than the body itself generates.

So don't get carried away by misleading products. It is better that you do it yourself, day by day, on your own.

Foods that help you have a strong immune system

There is a list of healthy foods that can positively impact having a strong immune system.

For example, fruits, vegetables, nuts, seeds, and legumes are nutrient-rich and antioxidant-rich foods that can give you an edge against harmful pathogens.

And the antioxidants that these foods have help reduce inflammation by fighting so-called free radicals, which can cause inflammation when they accumulate in your body.

Citric fruits

Citric fruits

Vitamin C is believed to improve the production of white blood cells, which are key to fighting infections. Most citrus fruits are high in vitamin C.

There is a lot of variety to choose from, for example:

  • Pink grapefruit.
  • Orange.
  • Tangerine.
  • Lemon.

red paprika

red paprika

Red peppers or bell peppers contain almost 3 times more vitamin C than citrus fruits themselves , they are also a rich source of beta-carotene , which your body transforms into vitamin A and promotes eye and skin health, in addition to supporting your system. immune.



This vegetable is overloaded with vitamins and minerals. Especially vitamins A, C and E, as well as fiber and many other antioxidants.

Broccoli is one of the healthiest vegetables you can put on your plate, but avoid overcooking it because it will lose its benefits.



It is a must-have ingredient in any kitchen and, in past civilizations, they used it to prevent infections and slow down the arteries.

Its benefit for the immune system is known due to its high concentration of a sulfur compound called allicin .



Try to consume yogurts that have “live and active cultures” as they can help boost the immune system.

Yogurt is also a source of vitamin D, which is important because it regulates the immune system and is believed to boost our body's natural defenses against disease.



Vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to taking care of your health. Nuts, such as almonds and peanuts, are full of vitamins and also contain healthy fats, which will do your body good.



This fruit is rich in vitamins A, C and B6. Its red, refreshing pulp supplies your body with lycopene , which helps keep your immune system balanced.

Vitamins and minerals that stimulate your immune system

If you follow a healthy, varied and colorful diet you will get all the nutrients you need.

But since it is sometimes difficult to obtain, there are key vitamins and minerals to support your immune system , which you can also consume in the form of supplements.

I mention some of them:

Vitamin A

It supports the normal functioning of the immune system, as it is believed to help develop a type of white blood cell that produces antibodies.

Vitamin C

It is important to acquire vitamin C daily because the body does not store it. And it helps support the cellular functions needed by the immune system. They're in:

Vitamin D

It will boost your immune system because it could improve your response to infections faster.
Most vitamin D is obtained from sunlight, so if you can get out in the sun for a couple of hours in the morning, it will be beneficial for you.


It contributes to the normal functioning of the immune system and can be found in:

Eat more healthy fats

consume more healthy fats

Although inflammation is a normal response to stress or injury , having too much of it could cause your immune system to become depressed.

One way to avoid it is to include fish such as salmon, olive oil and avocado in your meals, as they can stimulate your body's immune response to pathogens and reduce inflammation.

Omega-3 or chia seeds are also great.

Keep probiotics in mind

Keep probiotics in mind

Your gut health and immunity are deeply interconnected. In fact, it is known that 70% of the immune system cells are housed in the intestine.

That is why it is advisable to consume fermented foods such as yogurt, sauerkraut, kimchi, kefir and natto.

Additionally, according to research, probiotics ( good bacteria in the intestines ) can strengthen the immune system by making it easier to identify and attack harmful pathogens.

Limit yourself from sugar and processed foods

Limit yourself from sugar and processed foods

Sugars and other added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can compromise your immune system.

Ideally, you should completely reduce your intake of sugar and processed foods to reduce inflammation and the risk of suffering from a condition due to microorganisms.

Exercises that help your immune system to be strong

It is known that exercise generally improves your physical condition and makes you feel better. There are two scientific theories regarding active life:

1.- Regular exercise could contribute to having a stronger immune system due to constant movement.
2.- Exercising could facilitate the elimination of bacteria from the lungs, since increasing body temperature (during and after physical activity) could prevent bacteria from growing.

Some recommended exercises to have a strong immune system are:

Some exercises to keep the immune system strong are:

Remember that exercise should always be present in your healthy lifestyle.

Final tips to have a strong immune system

Sleep enough

Sleep enough

Sleep and immunity are closely related.

If you get enough rest you can strengthen your immune system naturally. And if you are sick, it is highly recommended to sleep more because it will allow your immune system to fight better against the bacteria/virus.

If you have trouble sleeping, limit your TV, computer, or cell phone screen time an hour before bed , as the blue light emitted by these devices can disrupt your circadian rhythm or natural sleep cycle.

In this post “10 tips that will help you sleep well with quality sleep” you will find many more tips to sleep like a baby.

Manage your stress levels

Manage your stress levels

Relieving stress and anxiety is key to having a strong immune system, as it can promote long-term inflammation as well as imbalances in immune cell function.

If you feel like you suffer from stress and anxiety regularly, do some of these activities that could help you control it:

  • Meditate.
  • Exercise.
  • Have a personal diary to write whenever you think it is necessary.
  • Do yoga.

Eating a healthy diet, engaging in physical activity, practicing good sleep habits, and managing stress can help you have a strong immune system.

Remember that the basis of everything is having a healthy lifestyle that you feel good about. Thus, you will have well-being inside and out.

Tell us, have you already done something to have a strong immune system?

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