How can I boost my immune system fast?

The immune system is a host defence system that defends our body against invaders. Whenever any antigen enters our body, it releases antibodies. Antibodies are large y-shaped protective proteins. If you are not one of those lucky people who are born with strong immunity, then you can develop one through proper physical activity and diet. Following are some tips for fostering your immunity:

• Eat protein-rich foods like chicken, lean beef, eggs, fish. Protein not only helps in muscle building but it promotes the formation of white blood cells that fight off the foreign invaders. Zinc and iron present in lean beef also strengthen our defence mechanism.

• Include turmeric, garlic, honey, ginger and lemon in your daily diet. Lemon is rich in vitamin C. Aforementioned things are rich in antioxidants that foster our immunity.

• Consume dark green leafy vegetables such as broccoli, spinach, lettuce, cauliflower, cabbage, etc and fruits such as orange, guava and watermelon. Essential nutrients such as vitamin C, iron, folate and antioxidants present in the aforementioned things give you a strong immune system.

• If you don't get essential vitamins and minerals like Vitamin C, Vitamin A, zinc and iron through dietary sources, then meet your need through supplements like multivitamins

• Eat low-fat yoghurt as it is packed with probiotics that help in fighting off infection.

• Do exercise daily as per your goal. Aerobic or muscle-building activities, all contribute to greater immunity. Aerobic exercises like biking, swimming, sprint, etc. can be performed vigorously or moderately.

• Take adequate sleep daily and sleep on time.

• Limit smoking or consumption of alcohol. Quitting is way more effective.

• Avoid excess weight gaining as the increased weight can lead to serious health problems in the future.

• Avoid taking stress or anxiety. Studies show that stress leads to poor body functioning and low immunity.