10 Natural Ways to Boost Your Immune System

Prevention remains better than cure. Always. I’m always on the lookout for natural ways to boost my immune system since I am frightened by the prospect of spending long periods of time in a hospital.

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Many of the diseases and viruses on the rise like chikungunya and zika, and now #datrona have no specific cure and prevention is our best bet. These viruses attack our immune system and we have a better chance of surviving them or allowing them to pass quickly and with less severe symptoms if our immune system is strong and healthy.

Here are seven ways to boost your immune system and keep it at optimal levels to fight illness.

Natural Ways to Boost Your Immune System

Natural ways to boost your immune system

Leafy Greens

The liver is charged with the primary role of detoxifying our bodies eliminating harmful substances that we ingest from our food, such as pesticides, free radicals and chemicals used in processed foods.

Cruciferous vegetables such as kale, broccoli, lettuce and cabbage support your liver and immune function by boosting the liver’s ability to flush out toxins, creating a healthy environment for the immune cells that live there.

This is one of the main reasons why I love my green smoothies so much. Ever since I started to drink green smoothies regularly, I have been able to ward off any serious bout of the cough or cold for long periods of time. IF you prefer, try one of these superfood green powders mixed in some water or orange juice for an instant boost and detoxification.


Zinc supports your immune system directly but is also great for your skin, hair and nails! This is a win-win essential mineral that should form part of your vitamin supplementation to stay fit and healthy and looking amazing. Try this supplement here.



As a natural immunity booster, graviola or soursop as known in Jamaica has been traditionally used to kill parasites, ameliorate liver problems, reduce fevers, and help treat colds and the flu.

Scientists have studied graviola since the 1940s and most research has been centered around annonaceous acetogenins, a group of natural compounds that appear to have some anti-tumor properties – meaning they may help fight various types of cancer cells and thus help boost immune function.

Look for soursop in exotic markets or grab the tea made from the leaves here. Drink this tea daily to help strengthen your immune system.


Adding half of a small avocado to your daily diet will help to support your immune system and adrenal glands. Avocados contain essential amino acids, antioxidants and some healthy fats to help balance hormone production.

Avocado oil is a great oil to cook with and has benefits for your skin and hair.



According to Ayurvedic traditions, ginger warms the body and helps to break down the accumulation of toxins in the organs, particularly in the lungs and sinuses. Ayurveda also believes that ginger helps to cleanse the lymphatic system, which is our body’s sewage system. By helping keep your airways and lymphatics open, ginger may help prevent the accumulation of the toxins that may increase your risk of infection. My family sips on ginger tea almost every night to keep our system clean. Try this ginger tea with probiotics, an amazing combination for superb gut health.


A little oatmeal goes a long way for your health. This superfood contains soluble fibre which reduces LDL, or “bad” cholesterol. Here’s a post where I listed the benefits of oatmeal and my favourite smoothie with blueberries! Perfect for immune boosting.


Garlic is a broad-spectrum antimicrobial agent and immune booster. Because heat deactivates a key active ingredient, add it to foods just before serving, or take it in supplement form.

You can try it the way my dad takes it too, whenever he feels a cough coming on he cuts a piece and takes it like you would a pill! I don’t suggest this just before any kind of sweaty activity. 😉

Pumpkin Seeds

Pumpkin seeds, which are rich in magnesium, may help lower blood pressure and reduce your risk for heart attacks or stroke. Blend them in your smoothies or toast them lightly and snack on them for a healthy snack.



Sage extract works as an expectorant, which helps your body move mucus out of your respiratory tract and helps to calm your cough. As a good alternative to an over-the-counter expectorant, try a drop of sage extract in tea or hot water.

Sleep and Exercise

Forget #TeamNoSleep! Getting the proper amount of sleep as well as moving your body every day also helps to boost your immune system keeping it healthy and strong.

Adults need an average of 7-9 hours of sleep each night and an average of 1-hour brisk daily activity. A healthy body is one that is able to resist or fight viruses effectively. As they say, let your food be your medicine.

Shout out to Vitamin D, our bonus immune booster that also plays a very important part in keeping you healthy. Get outside for your physical activity if you can or at the very least, take a Vitamin D supplement daily.

What’s your favourite way to nourish your body and boost your immune system?

Some images from Depositphotos

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