The immune system works to protect the body from disease by repelling invading micro-organisms and destroying bacteria and viruses that do get into the body. Because the immune system contains many interconnected parts, boosting its functioning is difficult. The most important component of maintaining a healthy immune system is to keep the body healthy overall. Some supplements have shown promise as potential immune booster, but most still need more study to determine whether or not they are truly effective.
Step 1
Eat an overall healthy diet. Base most of your meals on whole grains, vegetables and fruits and limit saturated fats and sugars.
Step 2
Maintain a healthy weight for your height and age. If you are overweight, lower your weight through diet and exercise.
Step 3
Monitor the levels of vitamins and minerals in your diet and take a supplement if necessary to supply vital nutrients. Micronutrients important to immune function include selenium, zinc, vitamin A, vitamin C, vitamin B6, vitamin B2, vitamin E and vitamin D.
Step 4
Cook meals with garlic. According to the Ask Dr. Sears website, garlic is a powerful immune-boosting food that may be protective against many diseases, including cancer. Garlic also has antimicrobial and antiviral properties and acts as an antioxidant in the body.
Step 5
Consume omega-3 fatty acids daily. These healthy fats can be found in fish and flax or can be taken in supplement form. Omega-3 fatty acids increase the activity of phagocytes, a type of white blood cell, according to the Ask Dr. Sears website. Taking vitamin E supplements with omega-3 fatty acids can help improve the activity of these fats.
Step 6
Eat foods containing probiotics on a daily basis. Probiotics are beneficial bacteria that can help boost the immune functioning of the gut and are available in foods with active live cultures, such as yogurt and miso soup.
Step 7
Try supplemental echinacea, but only if you don't have ragweed allergies. The herb echinacea has shown conflicting results in studies looking at its effectiveness as an immune booster. Some U.S. studies have found no benefit, while double-blind studies done in Europe have indicated an immunoprotective effect. People with ragweed allergies may react to echinacea, however, so they should avoid this supplement. Contact a doctor familiar with herbal supplements to determine the correct dosage for your needs.
Step 8
Supplement your diet with Asian ginseng. The National Center for Complementary and Alternative Medicine states that while studies are ongoing and not yet enough to definitively indicate a specific benefit, preliminary research has indicated a protective effect on immune function. Short-term use of ginseng appears to be safe, but specific dosage recommendations should be determined by a physician.
Tips and Warnings
- In addition to nutritional methods of boosting immunity, you should also exercise regularly, reduce stress and get seven to eight hours of sleep nightly to ensure optimal immune system functioning.
Things You'll Need
- Vitamin supplement
- Garlic
- Echinacea
- Asian ginseng
- Yogurt
