Your immune system is your body's first line of defense against germs, bacteria and viruses. If your immune system is compromised, you may find that you're getting sick more frequently or you feel tired and run-down all the time. In a November 14, 2007 CNN Health article, Dr. George L. Blackburn, associate director of the division of nutrition at Harvard Medical School in Boston, states that nutrition plays an important role in building up and maintaining healthy operation of your immune system. Taking care of your body and eating right can help you strengthen your immunity.
Step 1
Eat a variety of fruits and vegetables. Including six servings of fruits and vegetables in your diet every day can provide you with enough vitamin C to boost your immune system. Consume a daily intake of at least 200 milligrams of vitamin C.
Step 2
Exercise on a regular basis. Even low levels of exercise can boost your immune system. Try walking around the block for 20 minutes after dinner at least five days per week.
Step 3
Include lean protein in your diet. Amino acids that are found in lean protein sources, such as fish, seafood, eggs and skinless chicken, form the building blocks of all of your cells, including those that help your immune system function properly.
Step 4
Take a vitamin E supplement. For immune system enhancement, most people need between 100 and 400 milligrams of vitamin E each day, according to AskDrSears.com. If you smoke or have an otherwise unhealthy lifestyle, you will need to aim for the higher end of the scale, while the lower end of the scale will suffice for those who are basically healthy. Vitamin E is responsible for promoting the growth of killer cells, which are your body's germ and cancer-fighting cells.
Step 5
Drink at least one cup of green tea daily. Green tea is loaded with a specific, beneficial, immune system-enhancing compound known as epigallocatechin gallate, or egcg. This compound helps your body fight viruses such as the flu and the common cold.
Step 6
Increase your omega-3 fatty acid intake. You can do this by eating fish, such as salmon or tuna, adding 1 to 3 tsp. of flax oil to your diet or taking a fish oil supplement. Include omega-3 in one form or another on a daily basis. Omega-3 acids increase the activity of your bacteria-destroying white-blood cells.
Step 7
Develop a stress management program. According to the Cleveland Clinic, too much stress can damage your immune system. Learn to meditate, do yoga or listen to a guided imagery program to help alleviate your stress levels.
Things You'll Need
- Vitamin E supplement
- Green tea
- Omega-3 supplement
