These days, the immune system's health is at the foremost edge of every person minds. While there are many factors, that can impact your immune system, nutrition and lifestyle changes plays a very important role. In one of the studies, it was found out that variety of vitamins and minerals play a significant part in supporting immune health.

What is Immune system?

Immunity is a state of being immune or insusceptible to diseases. It includes the body's ability to distinguish foreign bodies and to neutralize, eliminate or metabolize foreign bodies.

Eating a balanced diet, exercising regularly, getting ample sleep, and living stress free are the best way to a strong immune system. Research has shown that certain vitamins, herbs and nutrients can positively affect body’s immunity response and protect against illnesses.

Simple Tips to Help Improve Immunity


Exercising is good because it helps release hormones that feel good and slow down the production of stress hormones. Stress is the main factor in reducing immunity. For all of us, this is a great way to burn calories by wiping, cleaning, cleaning the house, etc. By sweeping the mop, you may lose nearly 150 to 200 calories per session.


Getting enough sleep is important, so your immune system can train soldiers to fight infections. If you feel unwell, have a cold or have a fever, you should get a good night's sleep. Give your body a break. Adults should sleep for 7 hours or more each night, teenagers should sleep for 8-10 hours, and young children should sleep for 14 hours.

Drink adequate water

It is very important to stay hydrated during the virus infection. Drink pure warm water. Consume 2.5 to 3 liters of liquid per day. Avoid sweetened sodas, canned juices or smoothies. Try natural coconut water, lemon water, lassi or buttermilk.

Practicing Good Personal Hygiene:

The first line of defense is to control the growth of microorganisms through good personal hygiene. Stop the infection before it starts. Wash your hands with soap and sanitizer before preparing food and after going to the washroom. If you sneeze, cough, or cough with your elbow instead of your hands, cover your nose and mouth with a tissue.

Did you know? A combination of essential vitamins and minerals influence the condition and growth of immune cells.

Focus on Important Nutrients:

A balanced, nutritious diet can provide your body with the necessary vitamins, minerals and other nutrients, which are necessary for a strong immune system. Read on to learn more about some of the nutrients that play a role in supporting your immune system.

Vitamin C:

Vitamin C or ascorbic acid is probably the most famous vitamin. It is considered as the "cell cement" of the human body. Vitamin C is important for iron absorption and helps maintain natural resistance and immunity. A powerful antioxidant that can stimulate the production and function of white blood cells. These white blood cells are responsible for resisting the entry of bacteria and viruses into the body, thus enhancing immunity and reducing the severity of colds, flu, and fever and throat infections. Learn more about Pure Nutrition Vitamin C supplement.

Vitamin D:

Vitamin D plays an important role in many aspects of our health. It may help modulating the immune cell function and thus deficiency of Vitamin D may affect normal functioning of immune system and increases chances of infections.

One of the recent clinical studies have confirmed the use of oral Vitamin D may help treat COVID-19 as it helped reduced ICU admission from 50 to 2%.

Vitamin E:

Vitamin E is a fat-soluble antioxidant that protects cell membranes from free radical damage. To protect themselves from harm from increased exposure to oxidative stress, immune cells need high levels of vitamin E. Food Sources of Vitamin E include sunflower seeds, nuts, vegetable oils, leafy vegetables etc.


Zinc is an essential mineral that is important for the development and activity of immune cells, including white blood cells called T cells. T-cells basically help to recognize and kill infected cells in the body. Zinc is also required for the immune cells to communicate effectively.


Although, they do not come under essential vitamins and minerals; probiotics are “good” bacteria in your gut to be shown having effect on your immune health. They act as a first line of defense to protect your immune system. Probiotics act on microorganisms living in the digestive tract. The digestive tract accounts for 70% of the immune system and can help improve intestinal immunity.

Omega-3 Fatty Acids:

Omega-3 Fatty acids especially EPA and DHA are commonly found in fatty fishes, flaxseeds, walnuts etc. These fatty acids when taken regularly can help suppress the inflammatory factors and protect body from illnesses. Uncontrolled inflammation can affect your immune system and omega-3 fatty acids can help shield the system.


Proteins are always mentioned for recovery, sports performance and body sculpting, but one of their most important functions is to support immune function. Studies have shown that lack of protein can severely damage immune function and increase our susceptibility to infectious diseases. The synthesis of glutathione is essential for a healthy immune system.

Although aiming on essential nutrients can help retain a healthy immune system, the best way to keep healthy is to eat a balanced and colourful diet. Include fresh fruits, vegetables, whole grains, beans, fish, eggs, chicken and nuts etc. as much as possible.

Apart from all this, keep yourself stress-free, focus on your health and give time to yourself during these frenetic and uncertain times – this will ultimately help you achieve a happy immune system.