In our hectic lifestyle, sometimes it becomes a daunting task for us to take care of our immunity. We should keep in mind that taking care of our immunity should be the primary objective of everyone. A balanced and well-set immunity for a human body can only be achieved while maintaining a proper diet consisting of all the required vitamins and minerals necessary to keep us going. We must keep our immunity on priority because a single negligent behaviour would possibly put our immune system’s health at risk.

What is the Immune System?

A healthy immune system is nothing but it is a defence system of the human body, which plays a pivotal role to fight all infectious odds, that silently hit our body and make us ill. Being a front-line protective gear, our immune system is solely capable to defend our body against infections by fighting against disease-causing microorganisms and germs. Our immune system is always at the risk of vulnerable diseases and viruses which are equipped enough to engulf us into sickness. These external vulnerable hazards might be from daily stress, busy work routine, extreme cold, pollution, or from prolonging disease or viruses. The human body’s immune system is an amalgamation of cells, tissues, proteins, and organs; therefore, one should aim at working to improve the functions of every part of the immune system. To strengthen our immunity and to have a healthy immune system, it is necessary to draw a healthy lifestyle to have unending shielding capabilities.

Ways to have a Healthy Immune System

Strengthening or boosting the immune system is a very good idea to make ourselves free from sickness. Being our first line of defence, the immune system can be compromised at any time with a slight negligent behaviour of us. Below are some of the quick checks that you should follow to maintain a healthy immune system.

  • Avoiding smoking and consumption of alcohol
  • Eating fruits and vegetables rich diet
  • Regular Exercise
  • Having an adequate amount of sleep
  • Avoiding infections by washing our hands frequently and properly
  • Minimizing stress

Top 5 Vitamins and Minerals for a Healthy Immune System

The onset of the COVID outburst has taught us the necessity of immunity in our daily lives. Our lifestyle has been designed in such a way that we are prone to consume unhealthy foods, thus giving no room for fresh fruits and vegetables. Fresh foods and vegetables are a source of many delicate and essential vitamins and minerals and have the potential to protect us from various sickness, including the recent COVID-19. Having a healthy immune system is not a thought, but a practice that we should literally follow into our life. Below we have for you, some of the vitamins and minerals that you should incorporate into your daily diet for a healthy immune system.

1.) Zinc

Healthy immune system Zinc is a nutrient found throughout the body, aiding in the stability of a healthy immune system and metabolism. This superhero nutrient keeps the immune system strong and supports normal growth. Zinc is slightly soluble in water, it has better sensory properties in syrups. Zinc, which is important for controlling and regulating immune system function, also can heal an array of ailments. Zinc is neither produced by the body naturally, nor is stored in the body for long-term use, so it has to be taken regularly in the form of food or supplements.

2.) Curcumin

Healthy immune system Curcumin is derived from turmeric and has a huge demand regards to the recent outbreak of the pandemic. Curcumin, the naturally occurring chemical in turmeric promotes a healthy immune system by maintaining the immunomodulating capacity of the body, along with acting as an inflammation inhibitor. It has many healing properties which contain anti-inflammatory, anti-bacterial, anti-fungal, anti-carcinogenic, anti-mutagenic, antimicrobial, anti-hyperglycemic, cytoprotective agent, and anti-viral.

3.) Selenium

Healthy immune system Selenium is an essential micronutrient for oxidative damage protection, virus-fighting and is an essential co-factor for certain peroxidases. The availability of antioxidants in selenium offers a powerful effect to maintain a healthy immune system, besides all, it helps to lower down oxidative stress in our body. Reduction in oxidative stress reduces inflammation in our body, thus providing us with a healthy immune system.

4.) Vitamin C

Vitamin C, most commonly found in citrus fruits, is highly eligible to offer us a healthy immune system. Consumption of Vitamin C encourages the production of white blood cells, which helps to support the body during times of stress. It is very influential during the common cold and its benefits have the ability to protect against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

5.) Vitamin D

Vitamin D is considered the most important vitamins to lead a healthy immune system, as it plays a crucial role in the activation of your immunity system whenever there is exposure to viruses or bacteria. Having Vitamin D in your diet builds up your immunity and reduces the risk of flu. Besides diet, the best source of Vitamin D is considered as exposure to sunlight, because the UV rays from sunlight induce ourself to manufacture Vitamin D from cholesterol present in our body.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A journalist who has been grilling Health, Technology and Politics beat for years. He has compelling experience in Digital media and currently shelling out his expertise with leading Sports and Fitness Convergence portal Sportz as a Senior Sub Editor

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