5 Food Habits to Improve your Immune system.

5 Food habits


If you want to maintain a strong immune system, eating a well-balanced diet is important. The foods you eat can boost your immune system and help fight colds, flu and other illnesses.

What is the immune system? The immune system is made up of various cells that protect the body from viruses, bacteria, fungi and other pathogens that cause disease. The most common way people describe their immune systems is by saying they have a “cold” or “flu”. Here are some ways in which you can improve your immune system :


Eat a Balanced Diet with Enough Calories per Day

A balanced diet is crucial for maintaining healthy immune function. It includes a variety of foods, including fruits, vegetables, grains, and meat, and ensures adequate protein intake for muscle growth and repair. This is especially important for children and teenagers, who require more energy than adults. The recommended daily calorie intake depends on age, height, and weight. The average woman needs between 2,500-3,000 calories, while men should consume between 2,500-3,500 calories, according to the FDA.

Drink more water for stronger immune system.

Drink more water, why?

Drinking more water to flush out toxins in your system and keep yourself hydrated. Drinking lots of water can help boost your immune system, improve skin health and keep you feeling full.

drink more water for balanced immune system

Drink at least eight glasses of water each day. If you are having trouble drinking more water, try adding a slice of lemon or lime to your glass. The citrus will make the water taste better and encourage you to drink more. Keep in mind that some foods are high in sodium so be sure to watch how much salt is added when cooking at home.

Vitamin C

Vitamin C is an antioxidant that helps the immune system fight off viruses and bacteria. It’s also found in citrus fruits, broccoli, strawberries and papaya.

Vitamin C is water soluble so you need to replenish it every day or two with foods like citrus fruits or papayas if your diet hasn’t been rich in vitamin C-rich vegetables like bell peppers or tomato sauce (which are high in lycopene). If you’re a smoker, vitamin C may help protect your lungs from the damage that can be caused by smoking. Vitamin C is also good for your skin because it helps prevent wrinkles and acne breakouts.C

vitamin c for stronger immune system

Eat a Lot of Fruits and Vegetables to boost your immune system.

Fruits and vegetables are rich source of vitamins, minerals, fiber, and antioxidants that boost immunity. They are low in calories, often only 50 calories per cup, and contain phytonutrients like vitamin C and flavonols. Vegetables like spinach and kale provide vitamin A beta-carotene, which protects cells from free radical damage. These antioxidants are absorbed by the body through food, making them more effective against germs like viruses and bacteria.

Get Enough Fiber and Protein.

Fibre and protein are two of the most important nutrients that help you stay healthy.

Fiber and protein are essential for building muscle mass and repairing muscles. Insufficient intake of these nutrients can hinder muscle tissue growth and repair. To maintain a strong immune system, consume plenty of fruits, vegetables, and whole grains. Beans, legumes, whole grains, fruits, vegetables, nuts/seeds/beans, and dried beans/legumes are also good sources of dietary fibre.

It is Important to Eat a Well-Balanced Diet in Order to Stay Healthy.

A well-balanced diet is the best way to keep your immune system strong and healthy. Here are some tips:

  • Consume a variety of foods, including fruits, vegetables, lean meats, dairy products, whole grains, beans/legumes, and nuts/seeds. Consume enough calories daily to maintain weight or lose weight if overweight or obese. The amount depends on pregnancy or trying to get pregnant. Most women need about 2200 calories daily for themselves, not counting extra energy needed by their growing baby(s). Use a calculator tool to determine the right number of calories.
  • Drink more water than soda pop to move food through our bodies properly, remove waste, and feel full faster. This helps prevent overeating unhealthy foods later in life, ultimately leading to better choices.


I hope these tips have helped you to understand how important it is to eat a healthy diet.

If you take care of yourself and your body, then you will be able to stay strong and healthy for life!  If you have any questions about this article, please feel free to ask me in the comment section below! I will do my best to answer them as soon as possible.


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