How To Super-Charge Your Immune System Naturally?

What Is The Immune System?

An immune system is a collection of cells, tissues, and organs that work jointly to defend the body from harmful germs. When bacteria, viruses, and other germs occupy your body, they multiply and attack. This invasion is known as an infection. Infections are one of the major causes of the diseases that make you sick.

What Is The Immune System?

An immune system generally protects your body against infection and also diseases. When your immune system is working as it should, it identifies irregular cells, harmful “bugs” (bugs are infectious organisms that can cause disease) and destroys them. Bugs include anything which may cause an infection, such as bacteria, viruses or parasites. This has also evolved to recognize and kill cancer cells.

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What Makes Up The Total Immune System?

The immune system is made up of cells and organs which work together to protect the body and respond to infection and disease.

Below Are The Important Parts Of Immune System


Lymphocytes are white blood cells that are found in the blood and lymphatic system. They attack viruses, bacteria, and also other foreign invaders. There are various types of white blood cells, but lymphocytes have the most critical role in the immune response. Lymphocytes are also called immune cells.

T cells (also called T lymphocytes) destroy damaged and infected cells in the body and tell B cells to make antibodies.

B cells which are also called as B lymphocytes can turn into plasma cells that make antibodies which can aid fight infection and also other diseases. B cells can also recollect the types of infection and disease the body has fought against in the past. If the same germ gets into the body, B cells can quickly make more antibodies to help fight it, so you don’t get sick.

Bone Marrow

The bone marrow is the smooth, spongy area inside of most bones, where blood cells are made. Many of the blood cells in the bone marrow are not fully developed (are immature) and are called stem cells. Stem cells change and grow into different types of cells, including blood cells. Most blood cells grow and mature in the bone marrow. Most blood cells leave the bone marrow and move into the circulating blood and other areas of the body, like the lymph nodes and tonsils, once they are mature.

Lymphatic System

The lymphatic system is the group of tissues and organs that make and store cells which fight against infection and diseases. The lymphatic system includes the tonsils, spleen, thymus, lymph nodes, lymph vessels, and bone marrow.

Skin And Mucous Membranes

Generally, the skin and mucous membranes are the human body’s first line of defense against infection and disease. As the skin prevents most germs from getting into the body. But a cut or burn on the skin can allow germs to get in.

Germs can also obtain into the human body through an opening in the body, such as the mouth, nose, throat, anus or vagina. Mucous membranes that line many parts of these openings help to protect the body. Cells of the mucous membrane also make fluids and substances that help destroy germs. And in some areas of the body, mucous membranes are acidic, which also helps prevent infection from bacteria and other microorganisms.

In this section, you will find out what is a low immune system, how it fights against diseases and what you can do to keep the immune system healthy.

What Is A Low Immune Function?

Generally low immune system function refers to an underactive and poor performing of body function. The immune system’s prime function is to protect the body against infection and the development of cancer. Maintenance and enhancement of your immune system is one the most important step in achieving resistance to disease and reducing susceptibility to colds, flus, and cancer. Symptoms and causes of the primary low immune system can include:

The Four Major Common Causes of Low Immune System

  • Stress
  • Not enough exercise
  • Lack of sleep
  • Improper nutrition.


  • You will suffer from frequent infections
  • You always catch a cold or have a sore throat
  • You may get Allergies
  • Injuries that are slow to heal
  • Weight Loss or else Weight Gain
  • Digestive problems
  • Anemia
  • Hair loss may occur
  • Joint pain
  • Mouth ulcers
  • Cancer.

Can Unexpected Change In Season Affect Your Immune System And Health?

Yes, many people don’t realize that their immune system is very closely linked to nature. Here you can know why season can have such an impact on your immune system.

Why the change in season is the enemy of your immune system

The immune system is the body’s defense mechanism for keeping us protected and safe from the bacteria, germs, and viruses which we inadvertently ingest. Good health is dependent on immune system proper functioning, and like so many other systems in the body, it is prone to the adverse effects of stress.

Can an unexpected change in the weather trigger certain illnesses? Climate change is one of the environmental risk factors most of them consider when assessing their patients for specific conditions.

“Changes in weather are challenges to our immune system and our musculoskeletal system. Human bodies get used to a certain climate, and when those things change suddenly, our body has to try to adapt. Unfortunately, sometimes our bodies have a difficult time adjusting, which can trigger illness.”

Here are few health conditions which are linked to the immune system that can be triggered by a sudden seasonal change

  • Few infections and illnesses of the upper respiratory tract may occur
  • Chronic sinus and throat issues
  • Seasonal asthma and bronchitis triggered by cold air
  • Seasonal allergies from pollen
  • Cold and flu outbreaks
  • Muscle and joint injuries.

Precautions To Take For Good Immune System

  • You should eat plenty of fruits, fresh vegetables, and whole grains.
  • Get at least 30-40 minutes of exercise most days of the week.
  • Make sure to get enough sleep.
  • Wash your hands frequently.
  • Keep up with your vaccinations
  • Keep your weight healthy.
  • Don’t drink too much alcohol.
  • Don’t smoke.

What Can You Do To Improve Immunity?

Food is major, which plays an important role in your immune system. Below are few foods to improve your immunity.

1. Citrus

1. Citrus

Generally, citrus fruits include lemon, kiwi fruit, and oranges that have high vitamin C content. They are also rich in antioxidants. Antioxidants are beneficial for your immune system as they aid fight free radical destruction and stop cell breakup. You can eat oranges at least 2-3 in a week, Include lemon juice every day after your diet or before your breakfast.

2. Green Leafy Vegetables

2. Green Leafy Vegetables

Generally, vegetables are loaded with fiber and nutrients and are some of the healthiest foods on the planet. Few green leafy vegetables include spinach, broccoli, and green cabbages which are fully packed with essential vitamins and antioxidants that boost immune system functioning.

As you all know that no one prefers to eat green leafy vegetables alone as they want to cook it as a curry or else in a form soup, So below is the recipe of green leafy vegetable in the form of soup.

All you needed is


  • Take a bowl, consider three handfuls (like about 3 cups) of Organics like salad baby spinach or super greens blend
  • Take one clove, organics whole peeled garlic
  • Add 2 Tbsp fresh ginger, sliced
  • Take 1/4 tsp of organic cayenne pepper
  • Take 1/4 tsp of organic ground turmeric
  • Add 1/4 tsp wasabi powder (optional)
  • Take 1 cup of chicken broth (or vegetable broth)
  • Add 1/2 cup coconut milk
  • Include pinch salt
  • Include Organics black pepper to taste
  • Take a fresh lemon and squeeze its juice.

For Garnishing

  • Include broccoli florets, lightly steamed
  • Take chia seeds
  • Take 1/4 cup of organic yogurt, thinned with milk to drizzling consistency (use coconut milk for vegan)


Put the first all ingredients into a high-speed blender and blend until smooth and steaming hot.
Pour this smoothe into a bowl and garnish with broccoli florets, a swirl of yogurt, and chia seeds.

Use any dark colored green leafy as the support of your soup ~ kale, Swiss chard, watercress, or beet greens would all be healthy choices.

For a vegan alternative, use vegetable broth or water instead of the chicken broth.

3. Yogurt


Yogurt is packed with full of good bacteria that help with digestion and in turn help with your child’s immune system. These are also known as probiotics and which aid the immune system in fighting harmful infections and harmful bacteria.

Please do choose organic yogurt whenever possible. And if you cannot eat dairy, coconut yogurt is a great alternative. You have yogurt alone which tastes very yummy!!

4. Nuts


As you all know that nuts like almonds, peanuts, and walnuts are excellent sources of fats. They also contain vitamin E and zinc along with a good amount of antioxidants. They are also flexible and easy to merge with different foods.

To optimize digestibility of nuts and seeds, soak and dehydrate them first. Include fried nuts daily as your snacks.

5. Berries


Blueberries are famous for their high antioxidant properties, and almost all berries are very healthy.

They contain flavonoids and phytochemicals, which have potent antioxidant properties. Berries are versatile and can be used to make a range of healthy smoothies, desserts and more for you and your kids. Include blueberries directly in your daily diet.

6. Eggs


Eggs are well known for its most nutrient-rich foods on the planet. They are rich in protein and vital vitamins along with antioxidants.

They also have few essential fats which make them a superfood. Eggs and dishes made from eggs make a perfect breakfast for you and your child. Have a boiled daily in the morning.

7. Peas


While many of them aren’t very fond of peas, they are an extremely versatile food. Peas are another green food which is rich in antioxidants.

Carotenoids, polyphenols, phenolic acids, and flavonoids are some powerful antioxidants present in peas. You can boil peas directly and have them everyday evening as a snack.

8. Garlic


Garlic is famous in fighting against bacteria. Infections that affect the stomach through bad bacteria can be prevented by eating garlic. Try to consume pungent flavor of garlic from a young age.

You can have this directly in the morning every day or else you can include this in green leafy vegetable curries, so that along with green leafy vegetable you can also get benefits of garlic for the immune system.

9. Sweet Potatoes

Sweet Potatoes

Sweet potatoes contain beta-carotene that is converted into vitamin A once ingested. Vitamin A helps to maintain healthy skin.

The immune system is one of the first defenses for you to protect against viruses and bacteria.

This yummy vegetable dish needs only just 2 ingredients and also 2 cooking steps. It’s foolproof and will be a crowd pleaser!

Ingredients needed

  • Sweet potatoes – 1½ lbs., peeled & chopped into 1″ cubes
  • Yogurt – ¼ cup to ½ cup


Sweet potatoes – Peel the skin and chop into 1″ cubes. ( which can also be done up to 3 days ahead).

Place finely chopped sweet potatoes into a pot and cover with cold water by about an inch. Take this to a boil, and then simmer until you can easily insert a knife through the potatoes, ~6 to 10 minutes. When sweet potatoes are done, drain in a colander bowl and let it steam for 5-10 minutes, so some of the moisture evaporates.

Mash 2-3 sweet potatoes with yogurt, starting with less and adding more as needed. Add to taste with salt and include yogurt to it and stir well.. the delicious dish is ready to serve.

10. Honey


Honey makes an amazing alternative to sugar and can be added to a child or adult’s diet quite easily.

This is one of the famous natural sweeteners, it is packed with antioxidants and helps relieve allergies (when local honey is used). You can take honey with the combination of bread or you can also take directly.

Not only do these above foods taste great, but they are also crucial for yours and your child’s immune health. Whether sweet or savory, vegetable or fruit, you should try adding as many of them as possible in your regular diet. What are you waiting for? Get started with these superfoods today!

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2018-05-16T19:30:46+00:00May 16th, 2018|Health|

About the Author:

Mukta Agrawal is a qualified nutritionist, and has been in the health and fitness arena since 7 years. She has a post graduate degree in clinical nutrition and dietetics, and is passionate about educating people regarding the truths and myths of health through the InLife Blog. Her belief in the fact that good health is for everyone is one of the highlights of her writing.


  1. NIMIT May 16, 2018 at 9:43 pm - Reply

    U didnt talk about benefits of turmeric or wheatgrass juice.

    • Mukta Agrawal June 6, 2018 at 11:42 am - Reply

      Hi Nimit yes you are right even turmeric and wheatgrass juice are very good for immunity but I have written separate articles on them as it is difficult to club in all natural ingredients in one article

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