These Foods and Healthy Habits Will Boost Your Immunity Naturally

These Foods and Healthy Habits Will Boost Your Immunity Naturally
Presented by Spartan Training®

Maintaining good health usually means doing many things, not just one. For instance, if you want to lose weight, gaining muscle can help, but focusing on that alone is not the best or most efficient way to make your weight goals. A multifaceted approach is critical in boosting the strength of your immune system. The right foods and herbs, combined with the right daily habits, can support your immunity to pathogens.

Healthy Habits for a Strong Immune System

Avoid Smoking and Limit Your Drinking

Get Enough Sleep

Sleep performs many regulatory functions for the immune system. One that is especially important is helping to create a “memory” within the immune system, so antibodies can “remember” unwelcome organisms that have previously invaded the body.

Related: Bullet-Proof Your Immune System With a Plant-Based Diet

Exercise Regularly

It's important to note that athletes performing at peak levels have reported some increased susceptibility to respiratory illness, so if you’re going to push yourself to high competitive levels of performance, or are preparing for a big race, take some extra precautions.

The immune system, like any system in the body, needs a variety of nutrients to keep it running well. A lot of those nutrients, like vitamins and minerals, are often best supplied by fruits and vegetables, as well as spices and herbs.

Healthy Foods for a Strong Immune System

Citrus Fruits

These are easy to access and are rich in vitamin C, which is thought to increase the body’s production of white blood cells. Papaya, kiwis, and spinach also have a lot of vitamin C.


Turmeric is often found in spicy curry recipes. It can have a restorative effect on the body by reducing inflammation and repairing muscle damage from exercise.

Related: 3 Immune-Boosting, Inflammation-Fighting Foods for Better Recovery


This popular herb is full of antioxidants. Research has also shown that essential oils from oregano can combat bacteria, as well.

Cayenne Pepper

Cayenne pepper packs multiple punches. In addition to vitamin C, it has beta-carotene and antioxidants, which help to maintain mucus membrane tissue that fends off bacteria and viruses. 

The proper food intake, combined with healthy daily habits, can support your immunity to pathogens. This multifaceted approach just takes a little bit of planning, but it's relatively easy to execute and is highly effective.

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