A pandemic rose from the last of 2019 made sure to affect the people on the basis of the habits for a healthy immune system.  The carrier of this pandemic is known as coronavirus and the pandemic is itself named on its carrier which is Corona or COVID-19.  This virus is a new member of its family as many more viruses had been appeared on the earth to challenge the race of humanity before 2019. 

To make ourselves away from this pandemic, we need to make sure that our immunity is strong. This is all about our immune system as how our body is going to react against any disease. Here is a short description of our immune system to let you know what exactly it is and what it is supposed to do.

What is Immune System?

Immune system is a defence community of our body to provide us with the protection against any infection. It is a large gathering of cells and organs in our body which includes white blood cells also known leucocytes. White blood cells are divided further into two divisions named phagocytes and lymphocytes. 


Phagocytes protect our body from the outer attack or viral and bacterial infections. Lymphocytes, just in case if our body is infected from the viral and bacterial attack, destroys these attempts and keeps us fit. When our body finds any harming content coming inside, the immune system comes in action and starts the identification of those contents. After this process, it destroys them. This is what our immune system is supposed to work like.

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Best tips to carry a Healthy Immune System

There are some points to remember when it comes to maintain a healthy immune system. We hope they are going to work for you.

Healthy lifestyle 

running-Habits For A Healthy Immune

This is the basic of our health. If we maintain our lifestyle and make some rules for our actions, this is going to work for our immune system. This routine leads us to maintain hormonal disbalance. Apart from this, it regulates the formation of white blood cells which is an important part of our immune system as we know. Hence a healthy lifestyle provides us with strength. 

Balance diet

This is such a point which probably needed to be explained. We all know the importance of balance died. We need to consume such a diet which includes all nutrients and healthy ingredients. We should know about the intake of calories. A meal full of vitamins, carbohydrates, proteins etc is essential for our immune system.

Exercise and yoga

To bring active particles and avoid laziness, we should go for exercises and yoga. It’s good if we do exercises and yoga in the morning with empty stomach but if we are unable to do such in the morning, we can do it in the evening as well. A daily exercise is really beneficial for our body. So we should do exercises but we must check out the duration of having a meal before doing it.

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Regular Doctor checkup 

There is a question; when we should go to the doctor? Maybe some people will answer as if we are sick then we should go for a checkup to seek medical attention but have you ever heard about regular checkup sessions?  Yes, regular checkup sessions with the doctor will lead us to know what kind of state we are living in. It is necessary to go to the doctor if we are sick but apart from that, we should tick a checkup session with a doctor once or twice in a month too. 

Good sleeping schedule

Good sleeping schedule is also a part of a disciplined lifestyle but here we are making this as a different point to remind you the importance of it. Doesn’t matter what happens, we should take 7 to 8 hours sleep daily. Our body needs to be relaxed and calm, so a good sleeping schedule is required. Both, the less and the more, will affect our immune system badly.

Avoidance of the habits that affect:

Smoking & drug addiction

We all know the hazardous aspect of smoking. Whenever we buy a packet of cigarette or any other nicotine, a clear warning is mentioned on that, ‘smoking kills’.  Most of us avoid this warning and just do smoking again and again but we all must know that we are actually killing our cells and protective system. Likewise, the addiction of drugs is also very dangerous. Hence it is better to keep ourself away from these things. 

Just in case if you are having these bad habits, you should instantly take action against them and make yourself free. Smoking contains nicotine which destroys the basic particle of white blood cells. The same thing happens in drug addiction. In this way, they make our immune system week as they snatch the support from our body by killing the particles of white blood cells.

Mental pressure

 The people experiencing depression and stress are found to carry a weak immune system comparatively. If we are not healthy by our brain, obviously we will not be able to maintain a bodily health too. We should not let our brain affect from negative thoughts. We should try to be away from them as much as possible. For this we can go under the company of positive and energetic people.

Excessive consumption of salt

Well we are aware of this fact that too much consumption of salt leads to high blood pressure but do you know that it also affects our immune system too? A research conducted in the University Hospital of Bonn revealed that too much consumption of salt is harmful for our immune system. Not only this, excessive salt consumption gives birth to kidney problems too.

What to consume for Healthy Immune System?

In the above, we mentioned that a balanced diet gives support to our immune system. So here are some of the ingredients we can consume for the same.

Best Fruits & Fresh Juice

Fruits include seasonal and other evergreen fruits. In our breakfast, we can take fruits like oranges, banana, apple etc. The fruits which are rich in vitamin C are very beneficial for immune system. Orange is a wide source of vitamin C so it is a good idea to include that in our daily diet.

Well, there are fruits like oranges, mangoes, kiwi, banana, papaya etc which may help you to boost your immunity. We are listing the nutrient components in them here.

1. Orange

In 100 grams orange-

  1. Vitamin C- 88%
  2. Calories- 47
  3. Potassium- 181 mg
  4. Total carbohydrates- 12 g
  5. Fibre- 2.4 g
  6. Sugar- 9 g

2. Mango

In 100 grams orange-

  1. Vitamin C- 60%
  2. Calories- 60
  3. Potassium- 168 mg
  4. Total carbohydrates- 15 g
  5. Fibre- 1.6 g
  6. Sugar- 14 g

3. Kiwi 

for healthy immune

In 100 grams orange-

  1. Vitamin C- 154%
  2. Calories- 61
  3. Potassium- 312 mg
  4. Total carbohydrates- 15 g
  5. Fibre- 3 g
  6. Sugar- 9 g

4. Banana

Banana juice for healthy immune

In 100 grams orange-

  1. Vitamin C- 14%
  2. Calories- 89
  3. Potassium- 358 mg
  4. Total carbohydrates- 23 g
  5. Fibre- 2.6 g
  6. Sugar- 12 g

5. Papaya 

Papaya juice  for healthy immune

In 100 grams orange-

  1. Vitamin C- 95.6%
  2. Zinc- 0.13 mg
  3. Vitamin E- 0.47 mg
  4. Potassium- 286 mg
  5. Fibre- 2.7 g

Those people who don’t like fruits because of their fluffy material, they can simply consume their juice. Fruit juice is also beneficial for our body health.

Best Vegetables for Healthy Immune System

Vegetables for Healthy Immune

Green vegetables contain healthy nutrients like minerals, magnesium, sodium, carbohydrates etc so including them to our diet is quite good. We can consume these vegetables to support our immune system but make sure that we wash and cook them properly before using.

You can see the nutrients in some of them here-

1. Ginger

Ginger for healthy immune

Per 100 gram-

  1. Vitamin C- 8%
  2. Calories- 80
  3. Potassium- 415 mg
  4. Total carbohydrates- 18g
  5. Fibre- 2 g
  6. Sugar- 1.7 g

2. Spinach

Spinach for healthy immune
  1. 7 calories.
  2. 0.86 grams (g) of protein.
  3. 30 milligrams (mg) of calcium.
  4. 0.81 g of iron.
  5. 24 mg of magnesium.
  6. 167 mg of potassium.
  7. 2,813 interational units (IU) of Vitamin A.
  8. 58 micrograms of folate.

3. Garlic

Garlic for healthy immune
  1. Manganese: 2% of the Daily Value (DV)
  2. Vitamin B6: 2% of the DV.
  3. Vitamin C: 1% of the DV.
  4. Selenium: 1% of the DV.
  5. Fiber: 0.06 grams.
  6. Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1.

4. Broccoli

Broccoli for healthy immune
  1. Calories: 31
  2. Water: 89%
  3. Protein: 2.5 grams
  4. Carbs: 6 grams
  5. Sugar: 1.5 grams
  6. Fiber: 2.4 grams
  7. Fat: 0.4 grams

5. Lemon

Lemon for healthy immune

Per 100 gram-

  1. Vitamin C- 88%
  2. Calories- 29
  3. Potassium- 138 mg
  4. Total carbohydrates- 9 g
  5. Fibre- 2.8 g
  6. Sugar- 2.5 g

Best Conclusion For Healthy Habits Of Immune System

salad-good-habits  for healthy immune

This is all how we can manage our health and maintain a healthy defence mechanism for our body. If we keep these points in our actions, we can really go for a healthy and delightful lifestyle. We hope this piece of writing is going to work for you. Also, we welcome your suggestions and opinions. Do not forget to mention them in the comment section below.