How To Boost Your Immune System Naturally Within 30 days

Today we’ll shed light on the immune system. First of all it is very important to know about what is meant by immune. The word immune means having a high degree of resistance to an illness or disease. Now let’s discuss the immune system.

Your body has a complex network of several cells and proteins that collectively protects the body and also fights against infection, this is known as the immune system.

 A healthy immune system can defeat the germs and keep us fit. It also helps us to fight diseases and infections. Now let’s look at different ways to strengthen our immunity.

  • Limit your sugar intake
  • Avoid junk food
  • Stay hydrated
  • Eat wholesome meal and healthy food
  • Green tea
  • Green vegetables and fruits
  • Don’t skip exercise
  • Take proper sleep
  • Take supplements
  • Reduce stress

Limit sugar intake

The food you eat plays a key role in determining your immunity and health. Avoid sugar intakes. Take a diet with low sugar food. High sugar foods may increase your blood pressure and sugar. 

Excess sugar intake also causes tooth decay and weakening of your bones. A low sugar food diet will keep you in a good shape and will help you in strengthening your immune system.

Avoid junk food

The food that does not provide nutrition value to your body is known as junk food. It includes burgers, chips, cold drinks and pizza. Consumption of junk food can lead to health problems and destruction of the immune system.

Excess use of junk food causes deficiency of nutrients and vitamins required for the proper growth of the body. It makes it difficult for the body to digest excessive fats. So for a healthy immune system healthy food must be taken and junk food must be avoided.

Stay hydrated

Drink 8 to 10 glasses to stay hydrated. Drinking enough water daily maintains your body temperature and blood pressure. It has many benefits as it helps to prevent infections and keep functioning organs properly. Being well hydrated maintains your immunity system and also improves sleep quality.

Eat wholesome meal and healthy food

To protect your health, the first and foremost thing is to take a healthy and balanced diet. Eating healthy food protects you from many diseases such as heart break and diabetes and cancer. Healthy food includes fruits, vegetables, cereals, milk, fish, meat and green tea.

All these healthy foods are rich in minerals, nutrients, proteins and vitamins. Fruits that include vitamin C enhance your immunity system and provide you good health. To boost your immunity system, make an eating plan each week. Try to eat healthy food and avoid fats and oils.

Healthy food helps to maintain a healthy life. Junk food can satisfy you for a few minutes but healthy food satisfies you for your whole life. Invest yourself in healthy food like fruits and vegetables because it provides nutrition and energy to the body.

Green tea

Green tea contains the most antioxidants and beneficial polyphones. In many countries where green tea consumption is high, it tends to lower cancer rates. There are many benefits of drinking green tea.

  • Improves brain function
  • Boosts immune system
  • Increases fat burning
  • Anti aging
  • Reduce bad breath
  • Prevent diabetes
  • Helps to lose weight

Drinking green tea reduces the risk of early death for people with diabetes. So to keep yourself healthy, you must include green tea in your diet.

Take proper sleep

“Sleep is the best meditation”

Deficiency of sleep creates wrinkles and dark spots on your face. It makes you feel old and dull. When you don’t sleep properly you are not able to show your performance in a good way. Take proper sleep to look younger and fresher. Taking 8 to 9 hours of sleep will not only rejuvenate you but also make you younger.

Reduce stress

“You must learn to let go. Release the stress. You were never in control anyway”

Stress is the major cause of aging. To look younger it is necessary to cut down the stress. You must have the ability to let it go. Stress causes a disturbance of the mind. When you don’t feel happy you can’t perform any activity in a good way.  There are many ways to reduce stress.

  • Take exercise daily
  • Don’t use tobacco
  • Assert yourself
  • Set your goals
  • Set your hobbies
  • Spend time with family and friends

Take supplements

Here are a few common supplements and superfoods that can help you to boost your immunity system.

  • Vitamin C
  • Vitamin D
  • Zinc

Vitamin C

Vitamin C is rich in growth development and repair of all body tissues. It helps in the absorption of iron, the proper functioning of the immune system and the maintenance of teeth and bones. You must add vitamin C in your diet to reduce inflammation, the risk of cancer and macular degeneration.

To increase your immunity, here are some foods that are rich in vitamin C such as oranges, tomatoes, strawberries, papaya, potato and lemon. You can add these foods in your diet to maintain your health.

Vitamin D

Your body can get vitamin D naturally when it’s directly exposed to sunlight. Sunlight is the best source of vitamin D. Vitamin D helps in regulating the absorption of calcium, phosphorus and normal immune system.

Vitamin reduces depression and boosts the immune system. Foods that are rich in vitamin D are as follows: milk, yogurt, eggs and mushrooms.


 Zinc is a vital component which fights against infections. It is necessary to take zinc supplements to boost your immunity system especially for older people. Foods that are rich in zinc are as follows: beef, chicken leg, yogurt, almond, green leaves vegetables.

Take exercise

It is very important to exercise daily. It reduces the signs of aging. Exercise makes you physically and mentally strong. To maintain your health, daily workout must be included in your daily routine.


To conclude, for a better immune system, natural foods play a vital role by promoting beneficial bacteria in the body. Vitamins like C and D and zinc help to boost your immunity system. Natural foods rich in vitamin C like oranges, lemon, guava green leaves, and vegetables boost your immunity system.

 You must add healthy food in your diet to fight with bacteria and diseases. Change your lifestyle, get proper sleep and get rid of stress for a healthy and happy life.

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