How to Increase Immunity Power In Your Body Naturally in 5 Steps...

By - Alternative Health Consultant @ Fohow International & Co-Founder of HerbMaster NG

How to increase immunity

Do you get sick or tired so easily and often? If yes, it means your body’s host defense system is weak. What’s that? It’s your immune system which is made up of the biological structure and processes within your body that protects and fights against diseases

Other signs of a weak immune system may include

  • Digestion problems, lack of appetite, having diarrhea and stomach cramps often
  • Anemia, due to blood disorders or loss of blood
  • Autoimmune diseases like diabetes mellitus type 1, rhematic fever, gastritis, celiac and graves disease, vilitigo, multiple sclerosis, psoriasis

You want to experience the following

  • Fighting off infections without having to use any medications
  • Also you want to be able to fight off infections in less than a week

How to Boost Your Immune System Naturally

Step 1 – Improve Your Gut Health

Your gastrointenstinal tract makes up a large part of your immune system, it is where 70% of your immune system lives. The lining of your intestines secretes antibodies and contains cells that recognise and destroy harmful bacteria.

Since the guy recieves a lot of micro organism through the foods we eat, the walls of our gut provide a barrier in form of immunity to prevent bad bacterias from entering our body. The tract also houses good bacteria

How to Improve your Gut Health

Take Probiotics Daily
Probiotics are live bacterias and yeast that are good for your digestive system, they are also refered to as good or helpful bacteria because they help to keep your gut healthy, they do this by balancing the growth of pathogenic bacteria in your gut

This helps your gut maintain a healthy community of micro organisms that boosts your body’s immune system

Types of Probiotics

  • Lactobacillus, most common probiotics found in yogurts and fermented foods. Good for lactose intolerance
  • Bifidobacterium found in olives, saurerut, salads and cheese. Good for relieving irritable bowel syndrome


Step 2 – Avoid Taking Heavily Processed Foods

Studies shows the negative impact of heavily processed foods on immune function and that large number of calories found in fast foods may lead to health problems like

  • Increased inflammation
  • Reduced control of infection
  • Increased rates of cancer
  • Increased rates of allergic and autoimmune disease

Also poor dietary choices get encoded into the DNA and into the gut microbe, meaning our foods and lifestyle choices can permanently change the bacteria in our bodies and weaken the immune system. It also means those changes can be passed down to our offsprings.

So cut down fast foods and heavily processed foods and include more natural foods in your diet


Step 3 – Get Moving (Exercise More)

Physical activities stimulates the immune system and strengthens the immune defense. Exercise has anti-inflammatory effects which means that moderate amount of exercise enhances immune function above sedentary level. Physical activities are also associated with reduced resin reactive protein levels, which is a protein whose level indicates the level of inflammation and stress in your body.

Exercise helps to circulate your blood and improve the flow of lymphatic fluid, lymphatic fluid travels through your cells and tissues and removes bacteria, toxins, waste products and even cancer cells

Do some type of cardio exercises 5 days a wekk at least 30-40 mins per day. However continous rigorous workout can even weaken the immune system leaving you prone to flu and infections


Step 4 – Cut your Stress Levels

Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. Cortisol interferes with the T cells, a specific type of white blood cell to reproduce and recieve signals from the body. Cortisol also reduces the antibody secretion of ITA which lives in the gut and respiratory tract and is our first line of defense against pathogens

Stress can also have an indirect effect on immune system, as a person may use unhealthy behavioural coping strategies to reduce their stress such as drinking and smoking

Mediatate 15-20 mins in the morning, make it a habit at least 3-4 times per week

It sets your mind in the right direction first thing in the morning and makes you more tolerant towards the stresses that come your way throughout the day

It reduces your cortisol levels, it also helps to prevent the breakdown of your chromosomes that can lead to cancer and premature aging


Step 5 – Get Adequate Sleep

When it comes to your immunity, sleep plays an important role, while sleeping 10 hrs a day won’t prevent you from getting sick, skipping sleep could adversely affect your body system leaving you suceptible to vial and bacterial infections like flu and sore throat

Without enough sleep,your body makes fewer cytokines, a type of protein that targets infection and inflammation for an effective immune response. Cytokin are released in much smaller quantities when you are asleep.

In addition, infection fighting antibodies and cells are reduced during the periods when you don’t get enough sleep. So lack of sleep can adversely affect your immune system, your body needs sleep to fight infectious diseases. Long term lack of sleep also increases your risk of obesity, diabetes and cardio-vascular diseases

How much sleep do you need to boost your immune system?

The optimal amount of sleep for most adult is 7-8 hours of good sleep each night

Teenagers need 9-10 hours

School age children may need 10 or more hours of sleep

Create an effective sleep hygiene, make a schedule to be in bed at a particular fixed time every night.

Preferably before 11:30 pm, try to be asleep between 12:30 pm – 2:30 am, because that time is very important as far as your circadia rhythm is concerned

Source: Medslimplified

The Best Immune System Booster Vitamins

It’s important to check your vitamin level

Vitamins are essential to life, these organic compounds usually acquired as a part of balanced diet are required for biological and metabolic processes. Vitamins are also essential for the proper functioning of our immune system

Immune cells are one of the most rapidly developing cells of our body and they need large amount of vitamins to reproduce and function properly

Vitamin D is probably the most important vitamin related to your immune health, people who get chronic infections have low levels of this vitamin

2000-5000 IU per day
Get plenty of sunshine and eat foods rich in vitamin D
You can ask your doctor to check your levels to determine the exact amount you need


The biological active form of Vitamin A (Retinoic Acid) can have profound effects on the immune system, it has been discovered to have therapeutic effects on autoimmune disease like arthritis, sclerosis or multiple schelorrisis.

Foods rich in vitamins A include, eggs, milk and leafy green vegetables


Vitamin E, while mostly known for its potent anti-oxidant property, it has also be proven to have anti-inflammatory properties on our immune system. We can get lots of vitamin E by ingesting one multivitamin pill a day, but it’s better if you get this vitamin from natural sources in form of balance diet which may include whole unprocessed food that contain lots of vitamins and anti-oxidants

4 servings of greens like lettuce, mustards and collard greens

Get plenty of mushrooms, varieties such as reishi can boost white blood cell activity

Add plenty of garlic, when crushed releases allicin a compound that fights infection causing microbes

Top Immune System Booster Foods

foods & fruits that boost immune system

Eating certain foods can help keep your immune system strong, if you are looking for ways to prevent flus and other viral and bacterial infections, you should focus on what you eat

Plan your meals to include these potential meals to boost your immunity and fight infections

Papaya, it is loaded with vitamin C, you can find 157% of the daily recommended amount of vitamin C in a single papaya. It originated in Central America and Southern Mexico but is now grown in many parts of the world.

It contains an enzyme called papain which can break down tough protein chains found in meat and can help in digestion also

It has decent amount of potassium, vitamin B, folate, all of which are beneficial to your immune system. It also contains decent amount of other anti-oxidants and vitamin A. All these vitamins and anti-oxidants makes it a great fruit for boosting your immunity

Garlic, it is one of the most widely used spice that adds extra flavour to foods, it is known by one other name which is immunity boosting superstar. For thousands of years, people have hailed garlic as an exilir of health. It helps treat common cold, flu and a variety of other ilnesses, despite it’s notoroius odour it belongs to the lily family

Ancient texts shows that garlic in India has been used an aphrodisiac and as a currency in eygpt. One glove of garlic contains 5mg of calcium, 12mg of potassium, and 100 sulphric compounds powerful enough to wipe out bacteria and infection

Raw garlic, not cooked or dried is the most beneficial for health, since heat and water inactivates sulphric enzymes which can reduce garlic’s antibiotic effect. Garlic also lowers cholesterol and blood pressure, it also kills parasites in the body

Green Tea, both green and black tea are paked with flavonoids which is a type of antioxidant. Where green tea really excels is in it’s level of epigallocatechin gallate (EGC) another powerful antioxidant. EGC has been shown to enhance immune function, the fermentation process black tea goes through destroys a lot of EGC present in it

Green tea on the other hand is steamed and not fermented, so the EGC is preserved. EGC has been studied and proven to treat various diseases and this may be one of the main reasons why green tea has such powerful medicinal qualities

Green tea is also a good source of the amino acid L-theanine which aid the promotion of germ fighting compounds in your T cells

Broccoli, is supercharged with vitamins and minerals packed with vitamin A, C, E as well as many antioxidants and fiber. Brocolli is one of the healthiest veggies you can put on your table. The rich amount of vitamin C found in broccoli helps boost your immune levels.

100g of broccoli contains up to 89mg of vitamin C which is more than a lot of citric fruits, brocoli is also rich in beta carotene and a host of other antioxidants which makes it a perfect vegetable for overall immunity

The key to keeping it’s power intact is to cook it as little as possible or better yet not at all, out of all the cooking methods, steaming is the best if you want to reserve the nutrients present

Ginger, is another ingredient many have trusted since ages past for treating many type of sicknesses. Ginger helps reduce inflammation which can help get rid of sore throat, joint pains, flu, cold and many other inflammatory illnesses.

Ginger may also help decrease nausea and vomitting. While used in many sweet desserts, ginger packs some heat in the form of gingerol which is a relative of capsicin. This compound decreases chronic pain and posseses cholesterol lowering properties according to a recent study carried out in Australia

Ginger helps the immune system perform optimally by boosting it when it is under active and also suprresing it when it over active. Research also shows that ginger can help fight drug resisting bacteria also

Spinach, it is rich in vitamin C and packed with numerous antioxidants and beta carotene which increases the infection fighting ability of the system. This vegetable can be incorporated quite early into your diet and is cheap as well as easy to prepare.

It is rich in calcium, iron, mangnesium, potassium, vitamin A, folate and many other antioxidants which are essential micro nutrients for the immune system similar to brocoli, spinach is best healthy when it is cooked as little as possible, however light cooking enhances it’s vitamin A and allows other nutrients to be released

Spinach is alsoone of the best sources of gastric magnesium which is necessary for a healthy immune system and also to maintain your blood pressure level

Citrus fruits, are of the best sources of vitamin C, most people turn to vitamin C after they caught a cold, that’s because it helps to build your immune system. Vitamin C increases the production of white blood cell which are key to fighting infections.

A review published in the health journal showed that getting enough vitamin C can reduce the symptom and shorten the duration of respiratory tract infections like common cold. It may also be useful in preventing and improving outcomes for conditions like puenomia, Malaria.

Antioxidants meanwhile may help protect against oxidative stress and prevent damage to your immune cells. Citrus fruits include grapefruit, tangerines, lemons and limes. Because the body doesn’t produce or store vitamin C, you need daily doses of vitamin C for continued health. Almost all citrus fruits are high in vitamin C

Daily recommended dose 75-100mg

Red Bell Peppers, if you think citrus fruits have the most vitamin C of any fruit or vegetable, well think again. Red bell pepper contains twice as much vitamin C as compared to citrus fruits. Besides boosting your immune system, vitamin C may also help maintain a healthy skin

Red bell peppers are also a rich source of beta carotene which helps keep your eyes and skin healthy. Many research has shown the link between diets rich in beta carotene and the reduced form of cancer and it has been suggested that this is due to the antioxidant property of caroteniods

Apples, there are many different reasons why apples are great for building a strong immune system and good health, apple contains good quantities of all the essential vitamins like B1, B2, A, C, E which are essential for a proper function of the immune system

Apples also contain pectin which is a type of fiber that acts as a prebiotic, which means it feeds the good bacteria in your gut. Gut bacteria directly regulates the function of our immune system by releasing compounds in the gut that act on our immune cells and modulate their function whenever fiber changes th personality of the immune cells, they go from being pro-inflammatory cells to anti-inflammatory healing cells that help us recover faster from infections.

Source: Medsimplfied

Delicious Drinks to Boost Immune System

Honey Lime Water

This is the best solution in controlling common cold and cough

It helps boost energy and it als acts as a duretic

Vitamin C plays a role in keeping your immune system healthy


  1. Honey
  2. Lemon Juice
  3. Warm Water
  4. Lemon Slice
  5. Mint

How to prepare

  • In a glass cup, add 2 teaspoons of honey
  • 2 teaspoons of lemon juice and 250ml of water, stir well
  • Garnish with lemon slice and mint & serve
Homemade Tomatoe Mint Juice

Juice is a great way of consuming your share of vitamin C

It is full of nutrients and antioxidants


  1. 410g of Tomatoe
  2. 1 teaspoon of Ginger
  3. 1 tablespoon of Mint
  4. 1/4 teaspoon of Black Salt
  5. 1/8 teaspoon of Black Pepper
  6. Mint to garnish

How to prepare

  • Add all the ingredients into a blender, blend until smooth
  • Pour into a serving jar
  • You can garnish with mint and serve
Beetroot Carrot Ginger Juice

Beetroot juice is iron, potassium and exceptionally high in nitrates. Carrot is loaded with fiber

Ginger helps cleanse the body and boosts energy and stamina


  1. 260g of Carrots
  2. 120g of Beetroot
  3. 185g of Apple
  4. 2 teaspoons of Ginger
  5. 2 teaspoons of Lemon Juice
  6. Lemon slice for garnishing

How to prepare

  • Pour all the ingredients into a blender, blend until smooth
  • Pour mixture into a serving jar
  • You may garnish with lemon slice and serve
Apple Carrot Orange JuiceJuice is high in fibre and citrus helps remove bacteria fungus and viral infections


  1. 245g of Oranges
  2. 160g of Apple
  3. 185g of Carrots
  4. 2 teaspoons of Ginger
  5. 2 teaspoons of Lemon Juice
  6. Orange Slice for Garnishing

How to prepare

  1. Pour all the ingredients into a blender, blend until smooth
  2. Pour mixture into a serving jar
  3. You may garnish with orange slice and slice

Source: Yum

Sweet Fruits that Boost Immune System

Strawberries, they are great for your immune system because they’re a great source of vitamin C. Best to buy organic varieties because otherwise since you are eating the strawberry wholey, there is no skin to peel, you are exposed to more pesticides in a conventional variety

Acerola, a superfruit rich in absorbic acid and contains a plethora of phytonutrients like carotenoids, phenolics, anthocyanins and flavonoids

Oranges, rich in vitamin A and C, it strengthens the body’s immunity

Rosehip, best source of vitamin C, they contain 50% more vitamin C than oranges, because of the high vitamin C content, they are an excellent immune booster and often used a supplement to prevent cold

Other immune boosting fruits include

Mangoes, watermelon, carrots, tomatoes, beetroot, capsicum


How to mke an Immune Boosting Fruit Juice

Apple Beetroot Carrot Juice

How to prepare

  • Add all the ingredients to a blender and blend until smooth
  • Add to serving jug and serve


Benefits of this immune boosting juice

  • Great for weight loss
  • Builds up the immune system to fight against flu and any type of virus
  • Prevents and restrain growth of cancer cells
  • It can prevent kidney and lung diseases
  • It may be able to cure ulcer
  • Good for preventing heart attack and high BP
  • Good for eye health, it can remove red eyes and dry eyes
  • Good for muscle training recovery
  • Assists in bowel movement and eliminates constipation
  • Great for healthy looking skin can cure acne
  • It can remove bad breath from indigestion and throat infection
  • Good for reducing menstrual pain
  • Good for people suffering from Hay Fever

How to drink it

  • First thing in the morning on empty stomach and hour before breakfast
  • Best taken immediately after blending

Source: Don Markon

Safe Herbs to Boost Immune System

Did you know that some herbs and spices you use in flavouring your cooking can also have potential antiviral properties?

Here are some of the best herbs for building your immunity

Elderberry, fights infections including influenza, herpes and other bacterial and viral infections

Echinacea, contains a compound called echinacien that inhibits bacteria and viruses from penetrating healthy cells

Calendula, contains high amount of flavoniods which protect your body cells from being damaged by free radicals

Garlic, can kill infections including tuberculosis, pnenomia and herpes

Astragalus root, boosts body immune system preventing common cold or flu

Cat’s claw, works as a natural arthritis remedy and treats ulcer symptoms

Ginger, works as a natural remedy for nausea, pain alleviation, anti-inflammatory properties and improving diabetes

Licorice root, relieves you from sore throat, cough, adrenal fatigue, pain etc

Olive leaf, it has anti-bacterial properties that can treat common cold, malaria, dental problems, ear and urinary tract infections

Oregano, reverses viral infections, allergies, tumors, parasites and disease causing inflammation

Source: CureJoy

Best Supplements to Boost Immune System

If you are like me and would prefer a supplement instead of mixing herbs and fruits in water or drinking them as tea, then here is a great new supplement to use

Just fresh out of the oven, from UK

  • Vegan Friendly
  • Premium Quality
  • Ships for Free Worldwide at the Moment

immune defenceImmune Defence Immune Support Food Supplement, made using fruits & minerals

  1. Zinc Lozenges (Mineral)
  2. Rosehip (Fruit)
  3. Acerola (Superfruit)

Why even consider this supplement?

It is formulated

  • With zinc and vitamin C to support the immune system
  • Natural aniseed flavour lozenges
  • 3.5mg of zinc and 2.5mg of vitamin C per lozenge
  • Use daily for ongoing immunity against diseases

What are lozenges anyways?
They are small typical tablets designed to be disolved slowly in the mouth to release medicine. They are designed to be sucked in order to dissolve and release medicine

How can it help you?

  1. Immune Defence supports your immunity by providing you with a daily dose of zinc and vitamins A, C, and E
  2. The soothing aniseed flavour lozenges will dissolve quickly on your tongue, bathing the back of your throat in zinc ions

So if you are fighting off a cold or going through a stressful time at work or home or you just want to build up your immnuity to keep it disease batter ready, then Immune Defence can provide your body with the vital immune boosting nutrients it needs

Are you ready to fight off diseases? Click Here to Learn More

Immune Support Supplementimmune support supplement

A nutritional support supplement loaded with a variety of botanical extracts for a healthy immune system

The immune support formula combines

  • Vitamins
  • Anti-oxidants
  • Herbal & Traditional Botanical Extract

If you want a supplement that contains most of the foods, fruits and herbs mentioned in this article then it’s Immune Support. Check out the outstanding ingredients list

immune support ingredients

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