How To Boost and Keep Your Human Immunity System Healthy

What is the Human Immune System?

The immune system protects your child's body from outside invaders. These include germs such as bacteria, viruses, and fungi, and toxins (chemicals made by microbes). The immune system is made up of different organs, cells, and proteins that work together.

Immune-Supporting Nutrients

The following nutrients play a role in the immune system and can be found in a variety of foods:

• Beta Carotene: It is found in plant foods, such as sweet potatoes, spinach, carrots, mango, broccoli and tomatoes.
• Vitamin C- rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli.
• Vitamin D is found in fatty fish and eggs. Milk and 100% juices that are fortified with vitamin D also are sources of this important nutrient.
• Zinc tends to be better absorbed from animal sources such as beef and seafood, but also is in vegetarian sources such as wheat germ, beans, nuts and tofu.
• Probiotics: are “good” bacteria that promote health. They can be found in cultured dairy products such as yogurt with live cultures and may also be in other fermented foods such as kimchi.
• Protein comes from both animal and plant-based sources, such as milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils.

Here are some science-backed ways to build and maintain a strong, healthy immune system.

Exercise regularly

Physical activity isn't just for building muscles and helping yourself de-stress — it's also an important part of being healthy and supporting a healthy immune system.

One way exercise may improve immune function is by boosting your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body.

In fact, studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system. This means it's important to focus on staying active and getting regular exercise.

Stay or keep up-to-date on recommended vaccines. 

Building a strong immune system starts with taking advantage of the best way we have to protect ourselves from harmful illnesses: vaccines.

Your immune system is smart, but vaccines train it to be even smarter — helping it learn how to recognize and fight off certain disease-causing illnesses. It's much safer for your immune system to learn via vaccination than through infection with these harmful germs.

It's always important to be up-to-date on recommended vaccinations, especially your COVID-19 vaccine or booster as well as your annual flu shot.

Get plenty of sleep (Very Necessary)

Sleep certainly doesn't feel like an active process, but there are plenty of important things happening in your body when you're not awake. For instance, important infection-fighting molecules are created while you sleep.

Studies have shown that people who don't get enough quality sleep are more prone to getting sick after exposure to viruses, such as those that cause the common cold.

To give your immune system the best chance to fight off infection and illness, it's important to know how much sleep you should be getting every night, as well as the steps to take if your sleep is suffering.

Which foods boost the immune system?

• Focus on Balance

To help keep your immune system healthy all year long, focus on a balanced eating plan, adequate sleep and stress management.

Aim for five to seven servings of vegetables and fruits daily to get vitamins, minerals and antioxidants that may support immune health.

Good hygiene and hand-washing help prevent the spread of germs. Remember to wash produce before eating or using in recipes. Clean glasses, forks, spoons and other utensils to reduce the spread and growth of bacteria.