How to boost your immunity


Hello, how are you? I hope you’re managing to avoid the awful lurgy that’s going around. I had the flu before Christmas, it knocked me for six. In a quest to feel better I began to research how to boost my immunity.

There are several things you can do to boost your immunity:

  1. Eat a healthy diet that is rich in fruits, vegetables, and protein. These foods provide essential nutrients that support immune function.
  2. Exercise regularly. Physical activity can help reduce the risk of illness and improve immune function.
  3. Get enough sleep. Sleep is essential for the body to repair and regenerate, and it is also important for immune function.
  4. Stay hydrated by drinking plenty of water. Water helps to flush toxins from the body and support immune function.
  5. Wash your hands frequently with soap and water. This is especially important after using the bathroom, before eating, and after coming into contact with potentially contaminated surfaces.
  6. Avoid tobacco and excessive alcohol consumption. These substances can weaken the immune system.
  7. Consider taking supplements. Some supplements, such as vitamin C and zinc, may help to support immune function. However, it is important to speak with a healthcare provider before starting any supplement regimen.

It is also important to get vaccinated against certain diseases, as vaccines can help to protect against illness and boost immunity.

Vitamin C for immunity

Vitamin C is an essential nutrient that has a number of health benefits. Some of the key benefits of vitamin C include:

  1. Vitamin C is important for the function of white blood cells, which are a key part of the immune system. It may help to reduce the severity and duration of colds and other infections.
  2. Vitamin C is a potent antioxidant that helps to neutralise harmful free radicals in the body. This can help to protect against oxidative stress and reduce the risk of chronic diseases such as heart disease and cancer.
  3. Vitamin C is needed for the production of collagen, which is a protein that helps to give structure to skin, blood vessels, and other tissues.
  4. Vitamin C can help to improve the appearance of skin by reducing the appearance of fine lines and wrinkles and promoting the production of collagen. It may also help to protect the skin from the damaging effects of the sun.
  5. Some research suggests that vitamin C may help to lower blood pressure in people with high blood pressure.

It is generally recommended to get vitamin C from a varied diet that includes a variety of fruits and vegetables. This can help ensure that you are getting a range of nutrients and not just one nutrient in isolation.

Sources of Vitamin C

Vitamin C is an essential nutrient that is important for immune function. It can be found in a variety of foods, including:

  • Fruits: grapefruit, oranges, strawberries, kiwi, papaya, mango, pineapple, guava, and cantaloupe
  • Vegetables: broccoli, bell peppers, spinach, kale, and Brussels sprouts
  • Other sources: fortified cereals, fortified juices, and supplements

Zinc For Immunity

Zinc is an essential mineral that plays a number of important roles in the body, including supporting immune function. It is necessary for the proper development and function of immune cells, and is also involved in wound healing. Some research suggests that zinc supplements may help to reduce the duration and severity of common cold symptoms.

Sources of zinc

There are many good dietary sources of zinc, including:

  • Oysters (which contain more zinc per serving than any other food)
  • Red meat and poultry
  • Beans
  • Nuts and seeds, such as pumpkin seeds, hemp seeds, and cashews
  • Whole grains
  • Dairy products
  • Some types of seafood, such as crab and lobster

Always seek medical advice before taking supplements.

How do you boost your immunity during the winter months?

I hope you’ve managed to avoid the winter flu.

Take care and stay well,


To learn how to boost your vitamin D levels click here.

For fantastic free NHS health apps click here.


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