Immune System Home Remedies

What is the immune system?

The immune system is the body's defence mechanism against foreign substances, infections, and diseases. It is made up of various organs, tissues, and cells such as white blood cells that move to various parts of the body as needed. When exposed to germs, viruses, parasites, or allergens like dust or toxins, the immune system acts as built-in protection. The immune system activates an immunological response when it detects these antigens, infections, damaged cells, and occasionally even cancer cells.¹

Our body gives out an immune response to antigens in two different ways:¹

• The body's first line of protection against pathogens, infections, and illnesses is innate immunity. It is non-specific since it does not distinguish between various dangers. Physical barriers like skin and mucous membranes, as well as immune cells and substances like antibodies and white blood cells, make up innate immunity

• The body's second line of protection against pathogens, infections, and illnesses is adaptive immunity. It is specific in the sense that it can distinguish between several dangers and specifically target them. Adaptive immunity comprises antibodies that are created in response to certain threats as well as immune cells like T cells and B cells (types of white blood cells)

When the immune system is functioning properly, it can identify and eliminate harmful substances and organisms, as well as repair damaged tissue, making it susceptible to illness and infection. To make sure our immune system is functioning properly we must maintain a healthy lifestyle.

Let us look at various home remedies to boost our immune system and response, so we are equipped not only for the flu season but in general keep our bodies well nourished and ready to protect us from diseases. 

Home remedies to boost your immune system

1. Vitamin C-rich foods

Vitamin C is a powerful antioxidant that is important for the immune system. It helps to protect our body against oxidative stress, stimulates the production of white blood cells, and supports the function of other immune cells. Studies showed vitamin C supplementation reduced the severity of upper respiratory tract infections such as common colds. While low levels of vitamin C were associated with more risk of contracting infections like COVID-19.²

Citrus fruits such as orange, tangerine, grapefruit, and lemon contain great amounts of vitamin C. Strawberries, raspberries, blackberries, and cranberries are all good sources of vitamin C too. Try having citrus fruits as it is or consume them in the form of juice or smoothie. 

Our body can not produce or store vitamin C, hence it is important to incorporate it into our diet. The daily recommended amount of vitamin C intake for ages 19-64 is 40mg.  Incorporating vitamin C-rich foods into your diet is enough to meet the daily requirement. 

2. Turmeric

Turmeric has been shown to have immune-boosting effects and may help to improve overall health. Turmeric has a compound called curcumin which has been shown to reduce inflammation, stimulate the production of white blood cells, and improve immune function. Studies showed turmeric has anti-bacterial and anti-fungal properties and is beneficial in lung infections, and allergies and to prevent infections caused by wounds.³ 

Turmeric can be incorporated into the diet in several ways. It can be added to foods like curries and soups or used to flavour rice and other grains. It can also be taken as a supplement in capsule or powder form. However, it is important to speak with your GP before taking any supplements, as they can interact with certain medications and may not be suitable for everyone.

3. Ginger

Ginger is a root that is commonly used in herbal medicines and cooking. Ginger contains compounds called gingerols and shgaols which have an anti-inflammatory effect and vitamin C which has an antioxidant effect. It also contains an enzyme called zingibain that has been shown to stimulate the production of white blood cells. Ginger has been shown to reduce swelling during a sore throat, and reduce pain and nausea.⁴

Ginger can be incorporated into the diet in several ways. It can be grated and added to foods like soups, and smoothies or steeped as tea with honey and lime to soothe your throat. 

4. Garlic

Garlic contains a compound called allicin, which has been shown to have immune-boosting effects. It has been shown to stimulate the production of white blood cells and improve immune function. A study showed individuals who consumed garlic supplements over a span of 3 months had fewer colds. This showed garlic has anti-bacterial and anti-viral effects.⁵  

Garlic is used worldwide as a flavour inducer in various dishes. It can be minced and added to foods like soups, stews, and sauces, or sauteed with vegetables and grains.

5. Red Bell pepper 

Red bell peppers are a type of sweet pepper that are high in vitamin C and minerals. Red bell peppers are also a good source of vitamin A and beta-carotene, which have antioxidant properties and can help to protect the body against oxidative stress. They are also a good source of vitamin E, which has been shown to have immune-boosting effects.^2,6

Red bell peppers can be eaten raw as a snack, roasted, grilled, or sauteed and added to salads and sandwiches, or used in cooking and baking. 

6. Green vegetables

Green vegetables, such as broccoli, spinach, and kale, are rich in vitamins and minerals that are important for the immune system. These vegetables are high in vitamin C and a good source of vitamin A, vitamin E and beta-carotene, which have antioxidant properties and can help to protect the body against oxidative stress.^6,7

Incorporating green vegetables into your diet is a simple way to boost your immune system and improve overall health. They can be had as a snack, added to salads and sandwiches, or used in cooking and baking. Just be sure to vary your intake and consume a wide range of nutrient-dense foods to ensure you are getting all the nutrients your body needs. A Mediterranean diet is a good option as it contains all the food sources. 

7. Green Tea

Green tea contains a compound called epicatechin, which has been shown to have anti-inflammatory effects and immune-boosting effects. It has been shown to stimulate the production of white blood cells and reduce viruses from multiplying in the common cold.⁵

Green tea can be consumed as a hot or iced beverage.

8. Poultry and seafood

Poultry and seafood are good sources of nutrients that are important for the immune system. Poultry, such as chicken and turkey, is a good source of protein. It is also a good source of vitamin B6, which is important for the production of antibodies and the proper functioning of the immune system.⁷

Seafood, such as fish and shellfish, is a good source of omega-3 fatty acids, which have anti-inflammatory effects. Seafood is also a good source of zinc, which helps to stimulate the production of white blood cells and supports the function of other immune cells.⁶

Try incorporating it into your diet in form of grills, roasts or soups.

9. Nuts and seeds

Nuts and seeds are good sources of nutrients that are important for the immune system. They are high in vitamin E, which has been shown to have immune-boosting effects and antioxidant effects. They are also a good source of zinc and selenium which help with the production of white blood cells.⁶ 

Nuts such as almonds, cashew nuts, walnuts and basil nuts, are good sources of vitamin E, zinc and selenium. Seeds such as pumpkin and sunflower seeds are rich in vitamin E and zinc, whereas chia and flaxseeds are rich in omega-3 fatty acids. They can be eaten as a snack roasted, added to salads and smoothies, or used in cooking and baking. 

10. Vitamin D

Vitamin D is a fat-soluble vitamin that is important for the immune system. Studies showed vitamin D deficiency impaired the effect of flu vaccines and caused severe COVID-19 infections. Vitamin D has been shown to reduce the risk of certain infections and diseases. It has been shown to stimulate the production of white blood cells and improve immune function.^2,8 

Vitamin D is naturally produced by the body when the skin is exposed to sunlight. It can also be obtained through diet or through supplements. Good sources of vitamin D include fatty fish, such as salmon and mackerel, as well as fortified foods, such as milk and cereal. Talk with your GP to see if you require Vitamin D supplements. 

11. Probiotics

Probiotics are beneficial bacteria that can help to improve the balance of bacteria in the gut, which is important for the immune system. They have been shown to reduce the risk of certain infections and may help to improve immune function.^5,6

Yogurt fermented vegetables like sauerkraut or  kimchi, tempeh, kombucha tea  and miso are probiotic foods. 

More ways for boosting immunity⁵ 

• Exercise regularly: Regular physical activity has been shown to improve immune function and reduce the risk of certain infections and diseases. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, weekly few days

• Quality sleep: Adequate sleep is important for the immune system. Lack of sleep can weaken the immune system and increase the risk of illness and infection. Sleep for 7-9 hours every night for your body to carry out all its functions normally

• Drink plenty of water: Staying hydrated is essential for overall health and can help to support the immune system. Drink 6-8 cups of water every day to stay hydrated

• Reduce stress: Chronic stress can weaken the immune system and increase the risk of illness and infection. Practice stress-reducing techniques, such as meditation and deep breathing to help manage stress

• Maintain hygiene: Washi your hands regularly as it can help to reduce the risk of spreading germs and infections

• Avoid smoking and alcohol: Smoking and alcohol can weaken the immune system and increase the risk of infections and affect overall health

Summary

The immune system protects our body from various diseases and infections when exposed to foreign substances. The immune cells actively fight off any infections in our body but fail to do so if our immune system is weakened by other factors. Fortunately, several home remedies can help boost the immune system and improve overall health. Incorporating vitamin A, B12, C and E-rich foods into your diet is proven to improve your immune system. A balanced and nutrient-dense diet containing fruits, vegetables and sources of animal or plant-based protein, combined with regular exercise, can boost one’s immune response. 

While these home remedies are effective and supportive during an infection, it is also important to seek out medical help if your condition is persisting for several weeks.