How to Naturally Boost Our Immunity – The Ultimate Guide

We all have our own body’s inbuilt defence mechanism which is known as our ‘Immune System’. It is responsible for our overall good health and wellbeing.

Generally, our immune system is strong enough to fight against any outside intruders such as viruses, bacteria, fungi and any other microorganisms which can make us sick.

But many people are born with a few autoimmune diseases such as diabetes type 1, arthritis, multiple sclerosis, psoriasis, etc. Their immune system is comparatively weaker and needs special care.

Also, there are many diseases that are caused by our poor lifestyle such as type 2 diabetes, obesity, atherosclerosis, etc. which makes our immunity weak and can’t sustain outside intruders.

Once we get infected by any outside intruders, there is nothing much we can do, but to fight them with our immune system. Thus, the best way we can prevent the infection is by having a strong immunity.

So to sustain our inbuilt immunity power and make it stronger we need to have a healthy lifestyle i.e. we should eat and drink things that are “healthy”, along with regular exercise.

Let me give you a detailed list of the parameters which affect our immunity and what we can do to boost our immunity.

Increase the protein intake in your diet

Make your Immune System Stronger by the right kind of food (healthy balanced diet)

We all know the majority of our diet is depended on 3 basic macro nutrients;

  1. Proteins
  2. Carbohydrates and
  3. Fats

Every food we consume mainly have these 3 micro nutrients.

We just need to be careful about what is right kind of food supply and what is not! If we discuss about the right and wrong food the list goes a long way! For now let’s just discuss it briefly.

So, these 3 macros play a very important role in our body. None of these is superior to each other. Carbohydrates and fats are majorly the sources to produce energy in our body. While the proteins can’t produce energy, their role is to repair, grow, recover and produce several enzymes and hormones.

Proteins help in forming antibodies in our body to fight infections. Thereby, after any injury, operation, or to recover from any infections or illness doctors suggest us to have protein rich food.

Generally, in the vegetarian Indian diet, we don’t take an appropriate dosage of proteins (we neglect it saying that is only for body builders). But let me tell you if you want to be healthy, fight infection faster, recover from any injury or infection you need an appropriate intake of proteins in your body.

Then comes vitamins and minerals

Take your daily dose of vitamins.

Especially vitamin A,  C and D to boost the immunity.

Vitamin A 

  • Protects our body from diseases, especially of the respiratory tract
  • Essential for normal growth & vitality.

Vegetarian Sources:

  • Pumpkin
  • Carrots
  • Green leafy vegetables
  • Tomatoes
  • Mango
  • Papaya
  • Orange
  • Melons

Animal based sources:

  • Whole milk
  • Curd
  • Butter
  • Egg yolk
  • Cod liver oil
  • Recommended daily dosage: 5000 IU – adults and 2000 to 4000 IU in children.

Vitamin C 

  • Protects from the infections and helps in speedy recovery by strengthening our immunity.
  • Essential for normal growth and maintenance of body tissues.


  • Citrus fruits like,
  • Lemons
  • Oranges
  • Indian gooseberry
  • Green leafy vegetables
  • Sprouted bengal grams (Red chana)
  • Sprouted green grams (whole Mung)
  • Recommended daily dosage: 50 to 75 mg for adults and 30-50 mg for children.

Vitamin D

  • Essential to maintain and boost our immunity.
  • Also, necessary for calcium and phosphorus metabolism


Sun rays (Ideal way to consume vitamin D)

But make sure you expose yourself to sunlight for 20 to 30 minutes when the sun is rising or until 2 to 3 hours after the sun has risen to avoid harmful UV rays.

Vegetarian sources:

  • Sprouted seeds
  • Peas
  • Animal based source-
  • Milk
  • Butter
  • Eggs
  • Fish

Recommended daily dosage: 400 IU

Include minerals such as, Boron, Copper, Iron, Silicon and Zinc


  • Controls the cell growth, thereby prevents abnormalities in growth.
  • Regulates the body’s use of calcium, phosphorus and magnesium.


  • Apples
  • Carrots
  • Pears
  • Almonds
  • Raisins
  • Peanut butter, etc.

Recommended daily dosage: 2 mg


  • Essential for utilization of vitamin C


Vegetarian sources:

  • Betel leaves (Pan ka patta)
  • Nuts (walnuts, almonds, pecans, etc)
  • Areca nut (Also known as Supari)
  • Green leafy vegetables
  • Spirulina
  • dark chocolate
  • Animal based sources:
  • Shellfish
  • Molluscs
  • Lobsters
  • Shiitake mushrooms
  • Oysters

Recommended daily dosage: 2 mg for adults and 0.05 to 0.1 mg for children


  • Increases resistance to stress and diseases
  • Aids new cell growth
  • Prevents fatigue

Vegetarian sources:

  • Pulses
  • Legumes
  • Green leafy vegetables
  • Fruits
  • Wholegrain cereals
  • Animal based sources-
  • Fish
  • Red meat

Recommended daily dosage: 28 mg for adults and 26 to 40 mg in children


  • Beneficial in all healing processes.
  • Essential for proper functioning of nerve cells, tissues, and synthesis of vitamins in our body.


  • Apples
  • Oranges
  • Cherries
  • Raisins
  • Almonds
  • Peanuts
  • Raw cabbage
  • Onions
  • Carrots
  • Eggplant
  • Pumpkin
  • Red beet root
  • Celery
  • Cucumber
  • Corn
  • Whole grains
  • Animal based sources-
  • Honey
  • Fish
  • Recommended daily dosage: 20 to 25 mg in adults


  • Guards against diseases and infections.


  • Cereals
  • Nuts
  • Seeds (sunflower seeds, watermelon seeds, pumpkin seeds)
  • Vegetables and fruits

Include amino acids such as, Arginine and Lysine


  • Essential for normal growth and proper functioning of the immune system in our body.


  • Peanuts
  • Cashew
  • Piyal seeds
  • Watermelon seeds
  • Walnuts
  • Green leafy vegetables
  • Root vegetables


  • Stops the spread of viruses and eliminates virus infection.


  • Green leafy vegetables
  • Pulses
  • Legumes
  • Soya and Soya products
  • Spirulina
  • Fenugreek seeds
  • Animal based sources:
  • Fish (cod & sardines)
  • Milk
  • Poultry
  • Milk products specially Parmesan cheese

Drink a lot of water

We should drink at least 10 to 12 glasses of water.

Water flushes out the toxins from our body as well as hydrates our body. (Cold and flu dehydrate our body so water is necessary)

If you have a sore throat or cold then have hot or lukewarm water.

You can also take Hot water with lemon, honey and turmeric. (you can either use turmeric powder or raw turmeric root infusion)

It is the best way to hydrate our body as well as flushing out the toxins.

Lemon – contains vitamin C which helps boosting our immunity

Honey – contains silicon which boosts the synthesis of vitamin C also soothes the sore throat

Turmeric – is a natural detoxifier and heals cold and sore throat.

And hot water – kills the virus and the bacterias.

I also make this drink;

  • take 2 lemon peels ,
  • 4-5 pieces of ginger root,
  • 7-8 pieces of raw turmeric, and
  • 1 tsp cumin seeds in
  • 2 glass of water and keep boiling it until it reduces to half.

This is an excellent remedy to combat colds and strengthen our immunity.

Have fresh fruits or fruit juices and vegetable juices to get your daily dose of vitamins


You can also have your green smoothies daily.  (To know how to make it you can refer to my video here)

Drink herb infused teas

  • Ginger tea,
  • Turmeric tea,
  • Chamomile tea,
  • Green tea,
  • Indian Kashmiri kahwa,
  • Lemongrass,
  • Indian basil
  • Cardamom + clove + cinnamon + star anise infused tea.

To keep your body warm as well as to eliminate the mucus.

Take appropriate sleep

Sleep is a crucial factor to reboot our body and mind.

During our sleep our body is in repair mode, our muscles are built and our skin regenerates new cells.

At least 7-8 hours of sound sleep at night is necessary for a healthy lifestyle.

Plus if you have a cold or flu then resting is the best way to cure it faster.

Exercise regularly

Exercise strengthens our immunity and makes our muscles stronger.

Also, it increases the feel good hormones in our body which fights the stress.

Any kind of exercise is great, just keep your body moving to build the stamina and stay active.

You can opt for;

  • Strength training,
  • Yoga,
  • Power yoga,
  • Skipping,
  • Pilates,
  • Brisk walking,
  • Running,
  • Cycling,
  • Any sports,
  • Swimming, etc.

If you want to cure cold and flu faster you can do;

  1. Bhujangasana (Cobra pose)

  • This stretches the chest and opens the heart and lungs to stimulate fresh oxygen flow to the lungs and cleanses them.
  • Also, it increases the body heat which helps in fighting respiratory diseases.

2. Shalabhasana (Locust pose/ grasshopper pose)

  • This pose stretches the chest and let the fresh air enter our lungs.

3. Dhanurasana (the bow pose)

  • Lifts the chest and helps to cure the respiratory ailments

4. Suryanamashkar (Sun salvation)

  • Increases the body heat to combat the cold.

5. Matsyasana (Fish pose)

  • Stretches the muscles between the ribs.
  • Cures respiratory ailments

Meditation techniques such as:


Detoxifies our lungs.


Anulom Vilom

Eliminates the stale air from both the lungs and fills them with fresh air.


Increases the body temperature.

Add raw garlic to your meals.

Garlic strengthens our immune system naturally and prevents any viral or bacterial attack.

Eat less (Or fast) to fasten the recovery process if you want to cure normal cold and fever naturally without any medicines.

Listen to your body and try to fast (or at least eat less) when you are sick.

Fasting is a natural way to help our immune system fight back by conserving energy and channelizing it in the right direction.

Try to be on fruits or fruit juice diet as much as possible.

Stop taking any kind of stress

Stress produces destructive hormones in our body which takes a toll on our immunity, health, organs, skin, hair, basically everything.

Stress is ‘The biggest virus produced in our mind which can destroy a healthy body in no time!’

You can combat stress through meditation. Or by engaging your mind by getting involved in your hobbies.

Defuse some nice aromatic essential oil and relax. Spend time with family and friends. Listen to your favorite music.

‘Be happy to be healthy’

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *