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How to Make Your Immune System Stronger

Updated on December 25, 2017

The Power of Your Immune System

Your immune system plays sure a key role in protecting and preserving life. Without a robust and stable immunity, you are left at an open for any foreign attack on your body.

What is the Immune System?
The immune system is your natural body defense against bacteria, germs or other illness causing foreign invaders. When you get sick, it is your immune system that begins to create antibodies to fight off the illness or disease.

What are the dangers of a weak immunity?
Your immune system is a form of a complex network of cells and organs – including your skin and white blood cells that protect you from illness and infection. Your skin and white blood cells work together as a first and second line of defense.

Your skin being your first defense try to prevent a disease from getting in, but if a virus, parasite, or bacteria get in your body, your other line of defense comes to fight back.

Not properly taking care of your body will leave your immune system weak, making it unable to fight the foreign invaders.

A fragile immune system can affect your life in many ways, from the inconvenience of regular colds and fever to the severe health risks of some cancers. Some of the more serious health risks of a weak immune system include HIV and AIDS, viral hepatitis, cancers of the immune system (like leukemia), or cancer of the plasma cells (called multiple myeloma).

Foods That Help Boost Your Immune System

There are quite a tremendous amount of food you can add to your meals that will naturally help you keep your immune system in shape. Below are some of these foods.

Berries rather it be strawberries, blueberries, raspberries, bilberries, etc. are all packed with antioxidants, they also contain several vitamins and minerals; all of which will boost your immune system.

Berries are not created equal; some have more nutritional benefits than others. When buy goes for blueberries, raspberries, elderberries, Acai, Goji, and bilberries.

Elderberry Syrup
Elderberry syrup is a fantastic syrup to have on hand during the flu season; it is packed with quercetin, an antioxidant with antihistamine and anti-inflammatory effects. Just one teaspoon of elderberry syrup is known to combat flu symptoms and help people with sinus pains or chronic fatigue find relief.

Fermented Foods
Fermented foods like yogurt, sauerkraut, kimchi, kefir, kombucha, all are loaded with probiotics (good bacterias), vitamins, and mineral that help your body fight infection.

Kiwi Fruit
Kiwifruit is an excellent source of vitamin C and vitamin E, an essential nutrient for your immune system. Vitamin E helps your immune system fight off viral and bacterial infections. Vitamin C helps to boost your immunity.


Red Bell Pepper
Red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta-carotene, making them excellent for feeding your immune system what it needs.

Carrots can help you ward off seasonal colds and flu due to it beta-carotene, B-complex potassium, iron, sodium, and phosphorus.

Sweet Potatoes
Sweet potatoes like carrot contain beta-carotene, an antioxidant that the body converts to Vitamin A, an essential nutrient for fighting against disease.

Broccoli is one of the healthiest vegetables you can eat because supercharged with vitamins and minerals. Vitamin includes A, C, and E, as well as many other antioxidants and fiber.

Chicken is a lean meat with loads of proteins, which strengthen your immune system. Also chicken is high in selenium, antioxidants that help control free radicals and improve your immune system.

Spinach is rich in vitamin C, packed with numerous antioxidants and beta-carotene, which may increase the infection-fighting ability of your immune systems.

Mushrooms have shown to increase the production and activity of white blood cells, making them more aggressive, which help them fight off infection better.

Shiitake, Reishi, and maitake mushrooms are the strongest in protecting your immunity. It is recommended that you eat at least ¼ ounce to 1 ounce a few times a day for maximum immune benefits.

Herbs and Spice for Better Immune System

Below are some of these herbs and spices you can add to your meals, make drinks out of them, or even buy in capsule form to take.

Garlic immune-boosting properties are due to its heavy concentration of sulfur-containing compounds, such as allicin.

Ginger decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses.

Echinacea is antiviral and antibacterial and contains polysaccharides that boost the body's production of white blood cells, which is needed to fight infection. Its phytochemicals can reduce viral infections and tumors.

Astragalus is an adaptogenic that combat stress, and improve blood counts. The herb pair well with soup to boost your immune system during cold and flu season and fight fatigue.

Dried Oregano
Dried oregano protects against viruses and bacteria, which build your immune system.

Panax ginseng, also known as Korean ginseng, has shown to enhance both immune and psychological functions.

Chicken Noodle Soup

Below a chicken noodle soup, you can make if you are not feeling your best. Averiecooks inspire the recipe.

Cook Time

Prep time: 5 min
Cook time: 40 min
Ready in: 45 min
Yields: ABOUT 12 CUPS


  • 2 tablespoons Coconut Oil
  • 1 cup carrots, (about 1 1/2 large carrots)
  • 1 cup celery, (about 2 stalks)
  • 1 medium yellow onion, peeled and diced small
  • 4 garlic cloves, minced
  • 64 ounces (8 cups) water or chicken broth
  • 2 bay leaves
  • 2 teaspoon fresh thyme, (or 1 teaspoon dried thyme)
  • 1 teaspoon dried oregano
  • 12 ounces egg noodles, (or your favorite noodles or pasta)
  • 2 cups (8.8oz) shredded cooked chicken
  • 3 to 4 tablespoons fresh flat-leaf parsley leaves, finely chopped
  • 1 cups spinach or broccoli
  • 2 cups (8.8oz) lemon juice, optional
  • salt, to taste


  1. In a large Dutch oven or stockpot, add the oil and heat over medium-high heat to warm.
  2. Add the carrots, celery, onion, and sauté for about 7 minutes, or until vegetables begin to soften. Stir intermittently.
  3. Add the garlic and sauté for another 1 to 2 minutes.
  4. Add the chicken broth, bay leaves, thyme, and oregano, bring to a boil. Allow mixture to boil gently for about 5 minutes or until vegetables are fork-tender.
  5. Add the egg noodles and boil the mixture for about 10 minutes, or until noodles are soft and cooked through. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of liquid is okay.
  6. In the end, you will adjust the salt level.
  7. Add the chicken, parsley, spinach, optional lemon juice (brightens up the flavor), and boil 1 to 2 minutes, make sure everything is hot and cook through. Taste soup and add salt to taste.
  8. Remove the bay leaves, and serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.

Drinks to Boost Health

Besides these foods and herbs listed above, there are liquid you can drink to help the immune system. And Below is some of them.

Lemon Juice
Drinking lemonade or lemon tea on a regular base will make your body less susceptible to illnesses. But adding to much sugar or bad sugar will remove the lemon benefits.

Apple Cider Vinegar
Apple cider vinegar has a wide range of vitamins and minerals that are beneficial to your body, including magnesium, calcium, potassium, phosphorus, sodium, chlorine, sulfur, iron and fluorine. All of these nutrients contribute to the efficiency of the immune system.

Green Tea
Green tea contains a substance called epigallocatechin gallate, or EGCG, into the body, that fight bacteria and prevents viruses from multiplying.

Cranberry Juice
Cranberry juice is an excellent source of potent antioxidants such as flavonoids and vitamin C, great for promoting the immune system.

Beet Juice
Beet juice enhances the immune system because it is high in beta-carotene, vitamin C, carotenoids, sulfur, calcium, iron, manganese, and potassium choline. If you do not like the taste of pure beet juice, you can mix it with apple or carrot juice.

Carrot Juice
Carrot juice strengthens your immune system to better fight foreign invasion.

Note: Make sure to check with your doctor if you have any concerns. This article is information base only.



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