The Role of Diet and Vitamins to Boost Immune System

The immune system is a necessity for survival. Without an immune system, the body will be open to attack from viruses, parasites, bacteria, and more. So it is the immune system’s line of defense that keeps us healthy. Our immune system is a network of tissues as well as cells that protect us from different diseases. The system involves different types of organs and proteins and it is spread throughout the body. If any faulty or dead cell is present in the body, it is also detected and cleared away by the immune system. So you can say it’s a precise and complex function that recognizes substances like viruses and bacteria that cause harm to our body.

The immune system protects the human body from harmful substances by responding to antigens. Antigens are specific substances present on the surface of viruses, bacteria, cells, and fungi. Our body cells also have proteins that are antigens known as HLA antigens. The food we consume has a great role in keeping our immune system healthy. That’s why everyone wants to know how to eat for a healthy immune system. In this blog, we are going to cover all the aspects and effects of vitamins, diet, and different foods on our immune system.

The Phenomenon of Immunity:

When we interlink the food and immunity system, we have to know what foods boost the immune system the most. So immunity is the thing that needs to be understood to intake healthy foods.

Our skin provides the first defense layer against pathogens. We know that all of us have a different immune system. However, in adults, more pathogens are exposed to develop more immunity. So it’s the reason that adults have fewer chances of sickness than children.

Some antibodies remain in the body as a copy of the original. That’s why many diseases can never harm us again because their antibodies are stored in our bodies. This storage of antibodies is known as immunity. Different types of immunities are given below:

Adaptive Immunity:

Adaptive immunity is helpful to protect us from pathogens throughout our lives. Whenever we get vaccinated or exposed to a disease, a library of antibodies is built for different pathogens. The process is also known as immunological memory because our immune system always remembers previous diseases.

Innate Immunity:

Everyone is born with some level of immunity against enemies. The human and many other animals’ immune systems attack enemies from the first day. Moreover, innate immunity also includes the external body barriers that provide the immune system’s line of defense. Some of its examples are mucous membranes of the gut and throat.

Passive Immunity:

Passive immunity never lasts indefinitely because it is taken from another source. For example, if a baby gets antibodies from the mother before birth through the placenta, passive immunity will protect the baby from infections during the early life years.


The immunizations introduce pathogens or antigens to the person in such a way that it does not become sick. However, it will keep producing antibodies because the body saves different copies of antibodies to give us protection.

These are all immunity parameters to know how the immune system protects us from different diseases in an effective manner.

Working of the Immune Response:

If you want to learn what foods will boost the immune system, you should consider the immune response. The immune system detects proteins on the surface of the cells. At this stage, it ignores self-proteins, so a range of cells work together to detect the antigen as invaders. The B lymphocytes and T lymphocytes play an important role in detecting these antigens.

B Lymphocytes:

The antigens are spotted by B lymphocytes that secrete the antibodies. These antibodies act as special proteins and lock on the antigens. Every B cell has specific functions against the diseases. Antibodies are from the family of large chemicals known as immunoglobulins. These chemicals are ideal for making the immune system strong. Some of them are:

IgE: Protect bodies against parasites.

IgG: Marks microbes for the detection of harmful cells.

IgA: Assemble in fluids such as saliva to protect gateways into the body.

IgM: These are experts in killing bacteria

IgD: Make a good bond with B lymphocytes to help immune response.

T Lymphocytes:

Different types of T lymphocytes are essential for the immune system.

Killer T Cells: The killer T cells attack other cells, and these are also useful for fighting viruses. These cells recognize small viruses and destroy infected cells.

Helper T Cells: The Helper T cells coordinate with immune response and communicate with cells to stimulate B cells to make antibodies, and others attract more cell eating or T cells phagocytes.

White Blood Cells:

White blood cells are vital for the proper working of the immune system. These cells are also known as leukocytes, and they circulate in the body in lymphatic vessels and blood vessels that parallel the arteries and veins. They find a target and send signals to other cells. Moreover, the white blood cells are stored in different parts of the body to provide an immune system line of defense.

How to Strengthen the Immune System?

Our immune system is ideal for doing a remarkable job against different microorganism diseases. The foods are the best source if you want to know how to eat for a healthy immune system. Despite this, some germs attack successfully and make us sick. So you should know the ways to strengthen the immune system by taking different vitamins and herbs. The idea of strengthening immunity is alluring, but you should have a complete understanding of how vitamins boost the immune system. There is still no proper research about the connection between intricacies and immune response. However, different researchers are exploring the effects of exercise, age, diet, psychological stress, and other such factors that affect immune response in humans as well as animals. However, vitamins and the immune system make sense because they are helpful for immune function. That’s why you should intake vitamin-enriched food to keep yourself healthy and fit.

A healthy immune system has the power to defeat pathogens. So the first step to getting a healthy lifestyle is a proper immune system line of defense. When you follow general health guidelines about what foods will boost the immune system, you can move towards the natural working of the immune system. You should adopt some strategies to protect yourself from bolstered and environmental assaults. Attempting to strengthen the immune system cells is a complex process because different kinds of cells respond to different microbes. However, the additional cells remove themselves with a natural process known as apoptosis or cell death. So you should consider the above-mentioned things for a proper and healthy lifestyle.

Recipe to Support Immune System:

Vegetable Curry Soup:

Vegetable curry soup is one of the most delicious and famous foods in the world. You should include it in your diet if you want to boost your immune system as it is packed with innumerable vitamins and nutrients. It is an easy recipe that comes together in just 30 minutes. Spices have a good shelf life, and these are the ingredients that make your soup spice super rock. When you add curry powder and garam masala to this recipe, the taste will be double. So it will be a good midweek meal. You can make this soup by adding your favorite vegetables according to your needs.


  • 2 garlic cloves, minced
  • 1 carrot, peeled, grated
  • 1 red bell pepper, chopped
  • 1 tbsp. coconut oil
  • 1 medium onion, diced
  • 1/2 tbsp. ginger, minced
  • 1 large zucchini, chopped
  • 1 tbsp. curry powder (or more to taste)
  • 2 cups (500ml) chicken or vegetable broth
  • 1 tomato, chopped
  • 1/3 cup (80ml) plant-based cream (or normal)

Cooking Method:

  1. In a large pot, heat oil and sauté the onion. Add garlic and the minced ginger and cook for 2-3 minutes.
  2.  Next, add the peeled and grated carrot and sauté for about 2 minutes, stirring occasionally. Add the chopped peppers and zucchini.
  3. Cook the vegetables for about five minutes, season with curry powder and mix well.
  4.  Pour it in the broth and bring to a boil. Cook covered for about 10 minutes and wait for vegetables to become soft. In the meantime, add the chopped tomatoes. Season with salt.
  5.  Once vegetables are cooked, take off from heat and blend using a hand blender.
  6. Add in season for taste, mix well with cream and serve.

Immunity and Nutrition:

During the time of illness or flu season, people usually pay special attention to vitamin supplements or foods that are believed to strengthen immunity. Vitamin C and foods like chicken soup, citrus fruits, and tea with honey are good examples. However, the design and functionality of our immune system are complicated that need ideal balancing of different factors. So you should know what foods boost your immune system the most. A balanced diet contains a lot of minerals and vitamins in a combination of different healthy lifestyle factors. Sufficient sleep and low stress can effectively prime the body against disease.

Factors that Cause Immune System Disorder:

Here are some factors of disorder in the immune system discussed below in detail:

  • Poor Diet

A diet lacking in nutrients can reduce the production and activity of antibodies and immune cells.

  • Old Age:

With increasing age, our internal organs become less effective. So the immune-related organs like bone marrow and thymus produce fewer immune cells to fight against infections. That’s why aging is associated with micronutrient deficiencies that can cause a decline in immune functionality.

  • Environmental Toxins:

Smoke and other pollutant factors are environmental toxins that can suppress or impair the normal activity of immune cells.

  • Increase in Weight:

Fatness is linked with lower chronic inflammation. Fat tissues form adipocytokines that boost inflammatory processes. So overweight is a reason that increases the risk factors in the human body.

  • Lack of Rest:

Rest and sleep are important factors in restoring the body’s activities by releasing cytokine. Therefore, less sleep and rest will ultimately lessen the number of immune cells and cytokines.

  • Mental Stress:

Stress releases hormones such as suppressing inflammation and cortisol that affect the immune system.

Vitamins and Minerals for a Healthy Immune System:

Everyone wants a healthy immune system and you should know the significance of a proper diet to protect the body from infections and toxins. Many of us don’t eat fresh vegetables and fruits to keep ourselves healthy. Healthy foods provide vitamins to keep the immune system up. Therefore, you should consider different minerals and vitamins to get a healthy lifestyle. A healthy immune system depends upon a balanced diet. Good sleep and regular exercise are also important to keep the immune system strong. However, it’s best to get minerals and vitamins to keep yourself active and fresh. Here are the top vitamins and minerals that everyone should take to strengthen the immune system.

Vitamin E:

If you want to know how vitamins help the immune system, you should intake food enriched with vitamin E. It is a powerful antioxidant that is ideal for the body to fight against infections. Moreover, vitamin E is one of the important vitamins that are part of almost two hundred biochemical reactions in our body. If you want to get additional vitamin E, you should intake foods such as:

  • Sunflower seeds
  • Almonds
  • Peanuts
  • Hazelnuts
  • Sunflower and soybean

Vitamin C:

Vitamin C is helpful to shorten the stay of infections. There are different sources of vitamin C that you can eat to boost your immune system. Some of the good ways to get vitamin C are:

  • Bell peppers
  • Kale
  • Spinach
  • Strawberries
  • Papaya

Vitamin D:

Vitamin D is known as the sunshine vitamin, and it is one of the significant and essential nutrients that support the immune system.  Some food sources to get vitamin D are:

  • Tuna
  • Mackerel
  • Salmon
  • Sardines

If you want to know does juice helps your immune system, you should consider fortified orange, juice, milk, and cereals. You can get vitamins from different foods, so you should avoid preferring supplements.

Vitamin A:

Vitamin A is also known as an infection fighter, and it usually comes in two forms. You can get vitamin A from foods like meat, fish, and dairy items. If you want to eat something colorful to have vitamin A below are some good options.

  • Pumpkin
  • Cantaloupe
  • Carrots
  • Sweet potatoes
  • Dark green leafy vegetables

Folic Acid:

To make your immune system strong, you should increase the intake of folate or folic acid. Folic acid is added to the food because of its innumerable advantages. You must add beans and lentils to your food to get more folate. Avocado is also ideal to enhance its concentration in the body.


Zinc is needed for the production of immunity cells. It is naturally found in animal foods, and you can get it from foods like:

  • Crab
  • Yogurt
  • Oysters
  • Poultry and lean meats
  • Chickpeas
  • Baked beans


Selenium has a good effect on the immune system because it prevents infections. Animal foods are an ideal source of selenium, and some of the good options are:

  • Cottage cheese
  • Meat and liver
  • Poultry

9 Foods that can Strengthen the Immune System:

When we talk about what foods boost your immune system the most, hygiene plays a vital role in the diet. However, a moderate amount of protein intake is essential for the immune system, and eggs are an ideal source to do this. On the other hand, citrus fruits are a great way of vitamin C. Consumption of yogurt is best to support immune health. Different things can affect our immune response such as the use of alcohol beyond moderate consumption. Below are some foods for those who want to know how to eat for a healthy immune system.

Consumption of Orange Juice:

When we talk about immunity, it’s hard to beat the significance of fortified orange juice for the immune system. One cup of orange juice provides a hundred percent of antioxidants and vitamin C to keep the immune system healthy. Moreover, it is also a good source to get vitamin D. So fortified orange juice is beneficial, particularly for those who have a lower value of vitamin D than normal. A study in 2017 also suggested that vitamin D is helpful to avoid respiratory infections.


Broccoli is a good source of beta-carotene and vitamin C. It contains sulfur compounds that can increase glutathione production. The function of Glutathione is to attack free radicals to lower the potential damage. It allows the immune system to remain healthy. In addition, cauliflower, kale, and bok choy are ideal sulfur sources.

Bell Peppers:

Bell peppers are ideal for the immune system’s line of defense. These are ideal for getting vitamin C, a small amount of vitamin E, and beta-carotene. Bell peppers give a good taste when stirring fries with other veggies and use to dip in hummus.


Consumption of yogurt with minimum sugar is the best way to support the immune system. Different researchers have suggested that the microbiome and immune system work together to fine-tune immune responses and immune systems. It is beneficial to get probiotics which are an ideal form of bacteria. Therefore, having an imbalance of bacteria can have an impact on immune system effectiveness. Try to consume probiotic-rich foods and yogurt to boost your microbiome and support immune function.

Chicken Soup:

When it comes to how vitamins help the immune system, chicken soup could do well for your health. Different studies have shown that eating chicken soup has wide anti-inflammatory effects that can impact white blood cells. So it would lead to a decrease in developing respiratory infections. On the other hand, the protection of immune health from chicken soup is speculative because it offers more benefits to our health.


Salmon is a good source of omega-3s that is present in fish and comes in two forms; DHA and EPA. So salmon is a perk that permits the immune system to defend the body by fighting against pathogens and illness. Therefore, if you want to keep your immune system strong, you can go with light tuna or salmon because both are good sources of antioxidants, selenium, and vitamin D. These nutrients are ideal for supporting immune health.

Lean Beef:

You may be surprised to find beef in the list of immunity-protective foods. However, you should keep this item on the top whenever someone talks about immune system health. A four-ounce serving of beef offers more than half of the recommended selenium, zinc, and vitamin B6. Getting these nutrients in proportion can be a challenging task, but a small deficiency of them can impair the working and effectiveness of the immune system. It would lead to an increase in lower immunity defense.


Vitamin A is an important source for normal immunity and spinach with vitamin A is also an antioxidant. In addition, it is also a good source of folate because the deficiency of spinach can impair immunity response. To know what foods will boost the immune system, try to keep in mind orange and dark green vegetables because these are good sources of beta-carotene.


Eggs are a great source to support immune response because eggs contain nutrients like zinc, vitamin D, vitamin E, and selenium for the proper functioning of the immune system. When you add eggs into your diet, it will increase the level of vitamin E and D as well as omega-3s.

Frequently Asked Questions:


A strong immune system is helpful to reduce the risk of contagious diseases. It is a complex system that is made of cells in blood, skin, tissues, bone, and organs. Moreover, it protects the body against harmful pathogens like viruses and bacteria. With the recent pandemic persisting around the world, having a strong immunity is more important. Our immune system provides a defense against the harmful effects of the outside world. So the immune system makes differentiates between foreign antigens and the body’s cells. There are many ways to keep the immune system healthy including exercising, eating well, and getting enough sleep. However, there is no quick fix to solve the issues if you want to keep your immune system strong within days.

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