What Foods To Fall Back On If Your Immune System Is Out Of Whack

A good-functioning immune system is so crucial for a healthy life and yet it is only when we have a cold that we look up for articles on the internet on how to strengthen it. Also, our interest in its well-being vanishes as our condition improves. It may be that your personal and professional commitments leave you with very little time to care for yourself. However, if your body’s defense mechanism is strong, chances are that you may not have to spend a couple of days in bed every flu season or you would not have to cancel your travel plans at the last minute.

You don’t have to make any major lifestyle changes to energize your immune system. A few simple daily habits such as getting sufficient hours of sleep, washing hands when needed, keeping your surroundings hygienic, and supplying your body with essential vitamins and nutrients is all it takes. Such habits also keep you from feeling irritable or morose during trying times. Through this article, we acquaint you with all those foods that are necessary for your immune system to play what its role is in your body to the best of its capacity.



There is a reason why the internet and doctors stress on drinking at least 2 liters of water a day. It is needed by our bodies for more than just quenching thirst or properly digesting food. This is one ingredient that is readily available and also easy to consume, but the health benefits you reap from it are countless. We need it all the more during sicknesses, as it enables us to fight them better and faster by aiding in regeneration lymphatic cells.

Worry not. A whole 2 liters isn’t a lot, as its intake includes most of the fluids you have except when it is coke or coffee. If you’re battling flu, avoid fruit juices for they spike blood sugar level and go for vegetable or chicken soups instead. They soothe your throat and make you feel relaxed at the same time.




The term probiotics is used to refer to those bacteria present in the gut, which are essential for the proper functioning of the body. They act as a defense system against anything harmful you may have ingested and prevent it from making its way into your bloodstream. Foods having a higher concentration of probiotics include yogurt, kombucha, sauerkraut, kefir, and miso. While it is always recommended to fulfill your body’s needs through foods, you may opt for supplements. However, be careful you are choosing the correct ones.




Another nutrient that is a must for a power-packed immune system is the protein which is responsible for the generation of new cells and regulation of older ones. We require 0.8 grams of it for every kilogram of our body weight and that can easily be fulfilled if we follow a healthy balanced diet. It can be taken in the form of lean animal meat or from plant-based sources such as chickpeas, beans, etc. While munching on nuts adds to your protein intake and provides you with antioxidants, the presence of zinc in legumes and meat is very much needed for building immune cells and healing wounds.




Vitamin C

is most often, and rightly so, linked with improving immunity. Apart from preventing our bodies from infection, it also acts as a stimulating agent in the production of antibodies that help ward off diseases. It is not unknown to anyone that citrus fruits such as oranges and sweet lime are the best sources of Vitamin C, but many must be unaware of its concentration in strawberries or red bell peppers.


Vitamin E

is one antioxidant that neutralizes free radicals present in your body. If research is to be believed, it also shields the body from many infectious diseases. Vitamin E is best consumed through peanuts, almonds, hazelnuts or via green veggies like broccoli or spinach.


Vitamin A,

just like Vitamin C, strengthens our immune system and saves us from infection. Add broccoli, carrots, and sweet potato to your salads and you’ll never be deficient in Vitamin A. These foods also encourage the growth and living of probiotics in your gastrointestinal tract.

Here is something to note:

Although it is very unlikely for you to surpass your vitamin requirements and have an overdose, given you are dependent on food sources, the same is not impossible. Having said that, this route should always be preferred over supplements that are at a higher risk of proving to be harmful.