Lesson 2: How to Boost Immunity Naturally

how to boost immunity naturally

eat a healthy diet

Your diet needs to have all the essential nutrients:

  • Proteins from fish, meat, poultry products, nuts and legumes, 
  • Good fats from nuts, and natural oils, 
  • Carbohydrates from whole grains, vegetables, and beans, 
  • Essential vitamins (A,B,C,D,E,K)
  • Minerals like calcium, zinc, iron, and potassium, and, of course, water. 
  • Boost immunity by incorporating herbs and spices into your family’s meals. They are anti-microbial and antioxidant and can go a long way in helping you boost your immunity. Garlic, turmeric, and ginger are great spices to try out, while oregano, parsley, thyme, and dill are herbs that pack a punch.

show your gut some love

Encourage the growth of the good bacteria while discouraging the bad bacteria from thriving. 

Bad bacteria thrive on processed sugars and bad fats, while good bacteria love fermented foods. 

Fermented foods are not always popular with kids. A good workaround for this is to find tasty quality options at your local food store or to experiment a bit and mix fermented foods with other more palatable foods. Start small and build a taste for it over time.

keep your immune system happy

Consume more antioxidants. Antioxidants power the immune cells, and they include nutrients like zinc and Vitamins A, C and E. You will know your food is rich in antioxidants by the variety of colors on your plate. The more the colors you have on your plate, the better. So everything from berries, pumpkins, carrots, fruits, beetroot, sweet potatoes, and green leafy vegetables are a must-have.