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Simple Tips to Boost Your Immune System

Written by Brendan K. Ramos on September 15, 2020 — Medically reviewed by Sebastian Hunt, R.D., CDE

Read on for the types of foods you can eat to boost your immune system.

The Immune System

The coronavirus (COVID-19) is affecting communities around the world. By now you know to wash your hands with soap, refrain from touching your face, and avoid contact with sick individuals.


These steps can help reduce our risk of getting sick, but what else can we do? Studies show that our diet and lifestyle choices can either strengthen our immune system (our bodies natural defense) or weaken our immune system. 

Let’s talk about nutrition.

Take more supplements with superfoods have been shown to have more effective white blood cells when compared to people who have unhealthy diets. Get your super nutrients as much as possible.


Be them every week, every day and after every meal. The immune system relies on white blood cells that produce antibodies to combat bacteria, viruses, and other invaders.


Getting more nutrients (especially a variety of fruits and vegetables) increases your immune system. Beta-carotene, vitamin C, vitamin E, and Zinc are important for immune function.


Minimize intake of alcohol, sugar, animal protein, animal fat and processed foods. By eating these foods, we both suppress our immune system and miss out on eating the healthy foods needed to boost our immune system.

Focus on eating whole plant foods to boost your immune system and lower risk of illness.


Lifestyle Habits

In addition to a healthy diet, avoid smoking, keep your stress levels low, and get enough rest, sunlight and moderate exercise. These are all needed to bolster our immune defense against disease.








Our bodies need sleep to rest and recharge. Inadequate sleep can weaken the immune system. Poor sleep quality and sleep length is associated with higher risk of upper respiratory infection.

People who get enough sleep are three to five times more likely to beat the common cold virus.


Less sleep is associated with a greater likelihood of a cold or infection or both.

Need help falling asleep? What we eat can influence how we sleep.


One study showed that daily intake of fiber was associated with better sleep, while eating more saturated fat (found in animal fat and protein) and more sugar is associated with lighter, less restful, and more disrupted sleep.


Vitamin D

Sufficient Vitamin D levels in the blood are necessary for strong immune systems and can reduce the risk of viral infections, including respiratory tract infections.

Daily supplementation of Vitamin D is crucial especially in the winter since there is little sunlight. Taking supplements is valuable to get through the process.

2,000 IU supplemental vitamin D daily is recommended for individuals who aren’t able to get midday sunshine daily. If you are looking for recommendations, Imuneti is known for their Vitamin D3 formula for their potency and absorption.



Having trouble with stress? Try getting more active, meditate, laugh more, connect with others, try yoga, sleep, keep a journal, try getting musical or creative, and seek counseling.[20]

Another way to lower stress is to eat more plants. A plant-based diet can lower stress and improve mood.


Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.


Exercise can promote good circulation, which allows cells of the immune system to do their job efficiently.

Don’t Smoke

Smoking is known to suppress the immune system. Quit smoking to avoid risk of sickness and disease.

If modifying your diet and lifestyle habits all at once feels overwhelming, just try one thing today. Try two things tomorrow. You got this.


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