How to Boost Immune System

With the emergence of many viruses and infections, many are concerned about their health. Having a strong immune system is crucial in helping you to fight off illnesses and infections like Covid-19. Here are some of the things you can do to boost your immune system. 

  • Maintain a healthy diet 
  • A healthy diet is key to a strong immune system - eat plenty of vegetables, fruits, whole grains lean protein and healthy fats. This can help to ensure that you’re getting sufficient amounts of micronutrients which is crucial in strengthening your immune system. Some of these nutrients are:  

    • Vitamin B6
    • Vitamin C
    • Vitamin E

    Here are some food that can help to boost your immune system:

    • Acai 

    There’s a reason why acai is called a superfood. Acai is nutrient-dense, containing 19 different amino acids, healthy fatty acids, minerals, and other nutrients. Acai also contains antioxidants which reduce free radicals and protect the body from infections and diseases. What’s more, you can create your own acai bowl and include other nutritious toppings like strawberries and blueberries. Read here for some acai bowl recipes. Blueberries also contain antioxidant properties that can help to boost immune system. Whereas strawberries contain Vitamin C which also helps to strengthen immune system. You can get your acai fix here!

    • Almonds and sunflower seeds

    Almonds and sunflower seeds are a rich source of Vitamin E, an antioxidant. These also make a tasty addition to your acai bowl. 

    • Citrus fruits

    Citrus fruits are rich in Vitamin C which can help to fight off common cold viruses and improve immune system. Citrus fruits include oranges, grapefruits, lemon, and pomelo.  

    • Broccoli 

    Broccoli is another source of Vitamin C and contains potent antioxidants which support immune system health. 

    • Yogurt 

    Yogurt contains probiotics which are healthy bacteria that protect our gut and fight disease-causing germs. You can create your own acai bowl by blending acai pulp with yogurt.  

  • Exercise regularly
  • Exercising helps to improve overall circulation which makes it easier for immune cells and other infection-fighting molecules to travel throughout your body. Try to exercise for at least 30 minutes every day to help stimulate your immune system. 


  • Hydrate 
  • Lymph, a fluid in your circulatory system, carries important infection-fighting immune cells around your body and is mostly made up of water. Hence, it is crucial to drink plenty of water - drink at least 8 glasses of water every day. 


  • Get plenty of sleep
  • While you are sleeping, infection-fighting molecules are being created. Research has shown that those who don’t get enough sleep are more prone to falling ill. You should be getting at least 7 to 8 hours of sleep every night. 






    McCallum, K. (2021, December 14). 6 Ways to Boost Your Immune System. Houston Methodist.

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