This site has limited support for your browser. We recommend switching to Edge, Chrome, Safari, or Firefox.

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 kind of disease, virus or bacteria from attacking you . And what you least 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 be done 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 verified, they recommend leading a healthy lifestyle to have a strong immune system, because when you are in good health, you will have a better response to possible diseases .

Boost your immunity healthily

Many products on drugstore or health food store shelves 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 be fooled 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 a strong immune system.

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

And it is that the antioxidants that these foods have help to reduce inflammation by fighting the 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 promote eye and skin health, as well as 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 cooking it too much because it will lose its benefits.



It is an essential ingredient in any kitchen and, in past civilizations, it was used 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 second place to vitamin C. However, this powerful antioxidant is key to maintaining health. Nuts, like 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 and refreshing pulp supplies your body with lycopene which makes it easier to 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's sometimes hard to come by, there are key vitamins and minerals to support your immune system , which you can also take in supplement form.

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 get vitamin C daily because the body does not store it. And it helps to support the cellular functions that the immune system needs. They're in:

Vitamin D

It will support 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

eat more healthy fats

Although inflammation is a normal response to stress or injury , getting too much of it could cause your immune system to go down.

One way to avoid this 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 decrease inflammation.

Omega-3 or chia seeds are also great.

Be mindful of probiotics

Be mindful of probiotics

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

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

Also, according to research, probiotics ( good bacteria in the gut ) can boost the immune system by making it easier for it to identify and attack harmful pathogens.

Limit consumption of sugar and processed foods

Limit consumption of sugar and processed foods

Added 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 stay strong

Exercise is known to generally improve your physical condition and make 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 for 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 you will allow your immune system to better fight against the bacteria / virus.

If you're having trouble sleeping, limit TV, computer, or phone screen time to an hour before bedtime , as the blue light emitted from 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 a strong immune system, as it can promote long-term inflammation as well as imbalances in immune cell function.

If you feel that you suffer from stress and anxiety on a regular basis, do some of these activities with which you could control it:

  • Meditate.
  • exercise.
  • Have a personal diary to write whenever you think it's necessary.
  • Do yoga.

Eating a healthy diet, being physically active, practicing good sleep habits, and managing stress can help you have a strong immune system.

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

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

← Older Post Newer Post →

Más contenido sobre vida saludable

What is the best protein for weight loss?

Increase the buttocks with this mixture of nutrients

Gua Sha: anti-aging therapy for your body

How to cleanse the liver naturally

Win the battle against cellulite and show off your body confidently on the beach