Our immune system, defends out body from disease causing microbes, allergens, and parasites. Weaker immune system makes us more susceptible to illness. The immune cells play the key role in preventing the entry of pathogenic bacteria and virus into our bodies. The immune system is spread throughout the body and involves many types of cells, organs, proteins and tissues. These immune cells comprise of lymphocytes or T cells which directly fight the invading molecules and B cells which produce antibodies that respond to harmful molecules ,facilitating their removal by other immune cells.

It is very important to have a healthy immune system. Simple life style changes and dietary changes can boost our body's immunity. Top 10 tips to boost the immune system naturally are listed below:-

1.Vitamin D

Vitamin D is directly linked to our immunity. People with lower levels of Vitamin D have weaker immune systems. Darker the skin, more sun exposure it need to synthesize adequate levels of vitamin D. It is common for people to get sick in cold weather, due to shorter days and less exposure to sun. It is very important to either take Vitamin D as supplement or take a spoon of coconut oil on daily basis. One needs 15 minutes of sun exposure everyday to get Vitamin D dosage our body needs.

2.Vitamin C

Diet naturally plays an important role in boosting immunity. It is important to take foods rich in Vitamin C, throughout the year as it helps in building up the immune system and it cannot be stored in the body. Vitamin C increases the production of white blood cells which helps in fighting infections. Fruits rich in vitamin C are the citrus fruits like oranges, tangerines, lemons, limes, grapefruits, papaya, kiwi etc. Vitamin
C is a neuroprotective, antioxidant powerhouse. One can take Vitamin C along with Zinc to reduce the severity of colds.


Vegetables that should be taken to boost the immunity include Red Bell Peppers, Brocolli and Spinach. Red Bell Peppers are high in Vitamin C and Beta Carotene. Both these help in boosting immunity along with maintaining healthy skin and better eyes. Broccoli and Spinach are also filled with Vitamin C, A and E along with antioxidants and fibers. Fermented vegetables like kimchi, Natto and sauerkraut contain live cultures and helps in improving the digestion. They also have cancer fighting compounds that can boost the immune system. Mushrooms are also good to boost immunity. Mushrooms contains special polysaccharide known as beta glucans that act as immunomodulators.

4.Natural Diet

Diet should include Garlic, Ginger, onions and Turmeric on regular basis . Garlic is known to fight infections. It boosts immunity as it has high concentration of sulfur containing compound called allicin. Ginger and Turmeric are known for their anti-inflammatory properties and anti viral properties. Their regular use helps in fighting diseases and relieving all sorts of pains. Sunflower seeds and Almonds  may also be taken. Sunflower seeds are rich in Vitamin B6, phosphorus and magnesium.

One can try to make a spicy drink by mixing raw garlic, ginger, carrots and lemon and drink it once a day to boost immunity. One may also try to drink lemon, honey, ginger and turmeric mixed with warm water once or twice a week to strengthen the immune system.


Taking in Probiotics daily reduces the incidence of respiratory and gastrointestinal infections. Yogurts with live and active culture like Greek yogurt stimulates the immune system to help fight diseases. Yogurts also have Vitamin D .


Taking tea without milk in the morning and right before going to bed is one form of medication . Naturally occurring chemicals in tea called alkylamines strengthens the immune system . Tea like peppermint tea helps with digestion , bloating and IBS, while Black , Green and Oolong teas are rich in flavonoids , a type of antioxidant and have cancer fighting properties. Green tea is also a good source of amino acid L theanine which aids in the production of germ fighting compounds in the T cells.

7.Chicken Soup

Chicken soup is considered the best dish rich in anti inflammatory properties. Chicken soup prepared with vegetables like onions, sweet potatoes, carrots, celery, parsley, salt, pepper, parsnips, turnips etc slows the migration of white blood cells into the upper respiratory tract. Chicken soup made with bones or chicken feet provide the collagen that can enhance the immune system. Poultry such as chicken and Turkey are rich in Vitamin B6 which plays an important role in the chemical reactions in the body and helps in formulation of new and healthy red blood cells .

8.Getting Enough Sleep

Getting enough sleep and managing the stress are two other necessary things to improve immune system. Sleep deprivation and being in stress leads to increase of hormone named cortisol which suppresses the immune system functioning. Staying up all night can wreak havoc on the immune system. Laughing lowers the stress levels and promotes sleep and gives a boost to the immune system.

9.Physical Activity

It is advised to play often in the dirt or soil as the natural bacteria present in the soil which is nature's biome , helps enhance our biome and boost our immune system. Exercising helps flush bacteria out from the lungs and one is saved from getting airborne illness.Taking cold showers is another way to stay healthy. Cold showers produces an adaptive response by exposing our body to a slight stressor. Make it a habit to wash the hands as frequently as possible to avoid infections.

10.Decreasing the Consumption of Alcohol

Decreasing the consumption of alcohol and avoiding tobacco smoke is the much needed to have a healthy immune system . Tobacco raises the risk of bronchitis and pneumonia and alcohol leads to lung and liver dis functioning.

Our immune system in essential for our survival . Boosting the immune system means the difference between getting frequent infections and leading a disease free life. Certain acupuncture and acupressure points are also associated with immune boosting effects. Therapies like ayurvedic massage, panchakarma and sarvanga dhara helps in strengthening the immune system.

Author's Bio: 

DR. Vikram Chauhan, MD - AYURVEDA is an expert Ayurvedic practitioner based in Chandigarh, India and doing his practice in Mohali, India. He is spreading the knowledge of Ayurveda Ancient healing treatment, not only in India but also abroad. He is the CEO and Founder of Planet Ayurveda Products, Planet Ayurveda Clinic and Krishna Herbal Company. For more info visit our website: http://www.planetayurveda.com