5 Food Habits to Improve your immune system


If you want to maintain a strong immune system, it’s important to eat a well-balanced diet. 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 from which you can improve your immune system :

Eat a Balanced Diet with Enough Calories per Day

To maintain healthy immune function, you should eat a balanced diet with enough calories per day. This means that you have to be aware of your calorie needs and make sure to get the right amount of calories each day. A balanced diet should include a wide variety of different foods, including fruits and vegetables, grains and meat. You should also make sure that you get enough protein in your diet. Protein is important for many body functions, including muscle growth and repair. While getting enough calories per day is important for all people, it’s especially important for children who are growing fast and teenagers who need more energy than adults do.

How many calories do I need?

The amount of energy needed depends on your age, height and weight. The average woman needs between 2,500 – 3,000 calories per day while men should consume between 2,500 – 3,500 calories each day (according to the FDA).

Drink more water.

Drink 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.

Glass of water with lemon slice, representing the importance of drinking more water for hydration and overall health

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

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Eat a Lot of Fruits and Vegetables

Low-calorie fruits like strawberries, blueberries, and apples provide phytonutrients like vitamin C, flavonoids, and beta-carotene, which protect cells from free radical damage and aid immune systems.

Get Enough Fiber and Protein.

Fiber and protein are two of the most important nutrients that help you stay healthy. Consume fiber, protein for fullness, muscle mass, and immune system health; eat fruits, vegetables, whole grains.

To get enough fiber in your diet, try eating beans or other legumes such as lentils or split peas regularly. Dried beans/legumes are good sources of dietary fiber.

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

What exactly is a balanced meal? | alimentarium
A well-balanced diet is the best way to keep your immune system strong and healthy. Here are some tips:

  • Consume diverse foods, including fruits, vegetables, lean meats, whole grains, beans, nuts.
  • You should eat enough calories per day to maintain your weight or lose weight if you are overweight or obese. Pregnant women need 2200 calories daily for themselves and their baby. You can use this calculator tool to find out how many calories are right for you: [link]
  • Drink more water than soda pop! Water efficiently moves food, removes waste, and promotes faster satiation, reducing overeating and promoting healthier choices.
Illustration of a well-balanced diet featuring a variety of fruits, vegetables, grains, lean meats, dairy products, and nuts/seeds.

Click here to know more about Well-Balanced Diet


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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