Boost Your Immune System Naturally

Boost Your Immune System Naturally


man-drinking-orange-juiceWe are officially in the season of Fall. Fall and Winter are the seasons when people get colds and flu the most, but if you are smart you will boost your immune system, so that the colds and flu do not touch you.

You can boost your immune system all year round and that way your immune system will be strong enough to fight off any bugs that come your way.

You do not have to pop pills to boost your immune system.  You are what you eat, and if you eat whole foods then there is really no need to pop pills, unless you want a little  more protection.You should really get what you need from you food first, and then supplement as needed.

You can find these foods and supplements in your local market or health food store. Boost your immune system now so that you do not have to pay later.

Give Your Immune System a Boost

Citrus fruits

Citrus fruits include oranges, grapefruits, lemons, and limes. These fruits are good sources of Vitamin C, which help in fighting colds. You can also drink the juice of the citrus fruits too. Most commercial orange juice is fortified with extra Vitamin C.


Garlic is related to the onion, but is more pungent than the onion. Garlic produces allicin when it is injured, which helps the garlic protect itself against insects and fungi. Allicin fights infection and bacteria.

I have an elderly neighbor who swears by garlic.  He is about 70 years old and has no health problems and I have never heard him talk about having a cold or the flu.  He eats raw garlic regularly.


Ginger is very warming on a cold day and it also helps promote healthy sweating. This healthy sweating is helpful during colds and flu, because sweat has a germ fighting-agent (dermicidin) that helps fight infection.


The pumpkin seed is a good source of Zinc. Zinc is very important mineral that helps boost your immune system. Some other sources of zinc include: legumes, seaweeds, nuts and whole grains, Brewer’s Yeast, lima beans, mushrooms, and sunflower seeds. You can take a zinc supplement, but it is always best to eat a well-balanced diet, supplementing as needed.

Green Tea

Green tea is high in anti-oxidants. Anti-oxidants help combat the effects of free radicals, those unstable molecules produced in the body as by-products of aging, pollution, and stress.

Whole Grains

Whole grains are rich in anti-oxidants, which are important for having a healthy immune system. Whole grains are not only rich in anti-oxidants, but they are also good sources of B-vitamins. B-vitamins help with your energy levels, but they also help boost the immune system.

Sweet Potatoes

Sweet potatoes have a good source of beta-carotene, which the body can easily turn into Vitamin A. Beta-carotene helps fight infections.

Carrots and other fruits and vegetables that are orange are good too.


It is always a good to increase your fruits and vegetables. Eating a well-balanced diet with most of your food being whole and unprocessed helps boost your immune system. If you do this year round, your immune system gets the boost it needs.

Remember, the foods you eat can help you, but if you are not getting the proper rest and are stressed, then you may find yourself more susceptible to colds. Stay away from the junk food, exercise and drink lots of fluids (water).

There are many things you can do as well as the foods you can eat to boost your immune system. Prepare today, don’t wait for tomorrow, because tomorrow might be too late.

Question:  What do you do to boost your immune system?

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About the Author

Evelyn Parham started this site in 2010. She enjoys writing, reading, and dabbling in photography and video editing. Learn more about her here.

11 Enlightened Replies

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  1. Cristian Stan says:

    Thanks for your advice Evelyn. My girlfriend gets the flu very often, but I hope she won’t after she reads this post.

  2. Vitamin D, Quercetin & Resveratrol!! Those keep me off the Kleenex, that’s for sure! 🙂

  3. AHJames says:

    I\\\’ve got a friend who enjoys drinking green tea a lot, due to the presence of antioxidants. Preferably he drinks it cold. Better to prevent colds than cure it, as they say.

  4. ElleX says:

    Great article, Evelyn. I use pumpkin seeds, ginger, peppermint tea, green tea, and citrus fruits during cold season. I didn’t know about sweet potatoes. One of my colleagues swears by the use garlic during cold season.

  5. Well dang, but sweet potatoes was a surprise from your list. And I LOVE them, so down the hatch they go! I find that a little extra sleep on gray days also helps.

  6. Tamara says:

    Thanks Evelyn! I soooo need this today! Sidelined with my first cold/flu bug of the season and in bed on my computer sipping tea!
    Definitely not exercising for a few days!

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