General Practice 2022

How to increase immunity (with food and natural remedies)

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How to increase immunity (with food and natural remedies)
How to increase immunity (with food and natural remedies)

To strengthen the immune system, prevent the development of some diseases and help the body react to those that have already manifested, it is important to eat more foods rich in vitamins and minerals, reduce the consumption of sources of fat, sugar and industrialized, with dyes and preservatives, and it may be recommended to take medicines or supplements that increase immunity.

In addition, maintaining a he althy lifestyle is also one of the best strategies to keep the body's natural defense system always strong and efficient and that is why it is recommended not to smoke, eat he althy foods, practice light physical exercises or moderate amounts on a regular basis, being the right weight, getting 7 to 8 hours of sleep a night, avoiding stress, and drinking alcohol in moderation.These habits should be followed by everyone throughout life, not just when the person is sick or is easily sick.

Foods that increase immunity

Food is important for the proper functioning of the immune system and foods rich in omega-3, selenium, zinc, probiotics, vitamins A, C and E are the most suitable for increasing the immune system, as they favor production of the body's defense cells more efficiently. Some examples are:

  • Omega-3: sardines, salmon, herring, tuna, chia seeds, walnuts and flaxseeds;
  • Selenium: Brazil nut, wheat, rice, egg yolk, sunflower seeds, chicken, sliced ​​bread, cheese, cabbage and wheat flour;
  • Zinc: oysters, shrimp, beef, chicken, turkey and fish, liver, wheat germ, whole grains and nuts (nuts, peanuts and Brazil nuts);
  • Vitamin C: orange, tangerine, pineapple, lemon, strawberry, melon, papaya, mango, kiwi, broccoli, tomato, watermelon and potato with skin;
  • Vitamin E: sunflower seeds, hazelnuts, peanuts, almonds, pistachios, mangoes, olive oil, tomato sauce, sunflower oil, walnuts and papaya;
  • Vitamin A: carrot, sweet potato, mango, spinach, melon, Swiss chard, red pepper, broccoli, lettuce and egg;
  • Probiotics: plain yogurt, fermented milk like kefir or Yakult to maintain intestinal he alth.

Check out a list of the 12 best foods to boost immunity.

The person who needs to strengthen their immune system should consume a greater amount of these foods, daily and regularly, not only when they are already sick, but to prevent them from getting sick again.

Watch a video of our nutritionist explaining more about foods that boost immunity:

Natural Remedies to Boost Immunity

A good way to improve the body's immunity naturally is to take a food supplement in the form of capsules, which can be purchased at pharmacies, drugstores or he alth food stores. Some examples are:

1. Bovine Colostrum

Bovine colostrum is a nutritional supplement rich in enzymes, antibodies and growth factors that could help boost the body's defenses. The recommended dose varies between 20 and 60 grams per day.

2. Astragalus Seeds

Astragalus membranaceus seed supplement is rich in flavonoids that may have cardioprotective effects, in addition to activating the body's defense cells. The recommended dose of the supplement varies between 5 to 10 mg per day.

3. Echinacea

Echinacea is apparently more effective at fighting illness and speeding recovery, especially in people who get sick more often.The recommended dose and capsules can vary between 900 to 1500 mg per day. If it is liquid, it is recommended that 2.5 mL of echinacea be used three times a day or up to 10 mL a day.

4. Propolis extract

Propolis extract has immunomodulatory effects, as it stimulates immune system cells and, therefore, can be used in the treatment of acute and chronic inflammation and in diseases of the respiratory tract, skin ulcers, periodontitis and sinusitis.

Although they can be purchased without a prescription, it is best to consult a nutritionist before they are ingested.

See other examples of home remedies that help boost immunity.

How to boost immunity quickly

To increase immunity quickly, making the body stronger in the fight against aggressive agents, you should:

  • Adopt good he alth habits, performing physical activity, sleeping properly and avoiding stressful situations;
  • Avoid smoking or being exposed to cigarettes;
  • Expose yourself to the sun daily, preferably until 10 am and after 4 pm, without sunscreen, to increase the production of vitamin D in the body;
  • Consume he althy foods and maintain a balanced diet, which includes the consumption of fruits and vegetables, preferably organic or produced at home without pesticides;
  • Avoid fast food as much as possible and processed foods and frozen foods such as pizza and lasagna, for example, as it contains substances that promote inflammation in the body;
  • Avoid taking medication without medical advice;
  • Drink about 2 liters ofmineral or filtered water every day.

In addition, if you have any illness caused by a virus, such as the flu, for example, it is important to avoid going to closed public places, such as shopping malls, theaters and cinemas, in addition to washing your hands frequently with soap and water, as well as avoiding touching eyes, nose and mouth with dirty hands.In this way, it is possible to reduce the risk of acquiring the disease and developing complications, especially if the person has a weaker immune system.

Watch the following video and see how to prepare delicious juices to increase immunity:

How to increase the immunity of babies and children

The best way to strengthen the baby's immune system is to invest in breastfeeding on demand, as breast milk contains all the nutrients that allow the immune system to develop properly. In the case of babies who take milk formulas, supplementation with vitamins and minerals necessary for the proper development of the immune system can be made, in this way the baby's body can produce more defense cells that are able to fight infectious agents such as viruses and bacteria..

In the case of babies from 6 months, it is recommended to continue breastfeeding and ensure a he althy and diversified diet that includes the foods mentioned above, so that the body's defenses are stimulated.

In addition, it is important that vaccines are up to date and good he alth habits are maintained, such as not smoking near the baby and avoiding giving medication without the pediatrician's guidance.

Check out some more tips from our pediatrician to increase the baby's immunity.

Recipes that strengthen the immune system

Consuming natural fruit juices, teas and vitamins prepared with fruits and vegetables is also a good way to boost immunity. Some good recipes are:

1. Beetroot juice with carrot


  • 2 slices of raw beetroot
  • 1/2 raw carrot
  • 1 orange with pomace
  • 1 teaspoon of powdered ginger
  • 1/2 glass of water

Preparation mode

Beat all the ingredients in a blender or stir and drink immediately, preferably without adding sugar or straining.

2. Banana smoothie with nuts


  • 1 frozen banana
  • 1 slice of papaya
  • 1 spoon of cocoa powder
  • 1 pack of unsweetened plain yogurt
  • 1 handful of walnuts
  • 1 Brazil nut
  • 1/2 spoon of honey

Preparation mode

Beat all the ingredients in the blender or stir and then drink.

3. Echinacea tea


  • 1 teaspoon echinacea root or leaves
  • 1 cup of boiling water

Preparation mode

Place 1 teaspoon of Echinacea root or leaves in a cup of boiling water. Let stand for 15 minutes, strain and drink twice a day.

Check out more examples of home remedies to boost immunity naturally.

Causes of low immunity

Some situations that can cause the immune system to weaken are poor diet, poor hygiene habits, not being vaccinated when necessary, and smoking. In addition, during pregnancy it is normal to have a drop in the immune system, which happens naturally in all women, as a way of preventing the mother's body from rejecting the baby, and during treatment against cancer or the HIV virus.

People who have a syndrome or other diseases such as lupus or malnutrition also naturally have a less efficient defense system and get sick frequently. The use of certain drugs, such as corticosteroids, immunosuppressants used in case of organ transplants, during cancer treatment or with the long-term use of some anti-inflammatory drugs, such as Dipyrone, also decrease the body's immunity.

How to know if the immune system is weak

The immune system is composed of the white portion of the blood, responsible for producing antibodies whenever the body is exposed to a foreign body, such as viruses or bacteria. However, it can also be considered that the defense mechanism is composed of the skin itself and the acid secretion of the stomach, which often neutralizes microorganisms present in food, preventing them from developing inside the human body.

What characterizes a weakened immune system is the increase in the number of times a person gets sick, with flu, colds and other viral infections such as herpes, very often. In this case, it is likely that your body is not able to produce defense cells efficiently, which facilitates the installation of diseases. In this case, in addition to being routinely sick, the person may have symptoms such as tiredness, fever, and have simple diseases that get worse easily, such as a cold that turns into a respiratory infection, for example.See more symptoms that indicate low immunity.

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