How do you boost a low immune system?

The immune system is a complex system that defends our body against any incoming infection by producing antibodies. Antibodies are y-shaped protective proteins. Not everyone has a strong immune system, but you can develop one by consuming some foods that are well-known for boosting immunity and doing workouts regularly. Just like achieving a fitness goal, in increasing immunity too, diet plays a major role. So here is a list of foods you can eat and exercises you can do for a strong immune system:

Foods:

1. Vitamin C: Eat fruits and vegetables that are rich in vitamin C. Citrus fruits like oranges, guavas and limes and green-leafy vegetables like broccoli, spinach, cauliflower, lettuce and cabbage are rich in vitamin C and are well-known for their ability to boost immunity.

2. Nuts and dry fruits: Walnuts, cashews and almond are rich in proteins and healthy fats. Besides improving energy and strength, they make our immune system stronger too.

3. Turmeric: You might have used turmeric in lukewarm milk to heal a wound. But, its real work is boosting our immunity. It contains an active component 'curcumin' which makes turmeric an effective and powerful antioxidant.

4. Lean meat and fish: Lean meat and fishes are safe from the defect of unhealthy fat. They are rich in protein. Besides helping in tissue building and repair, they also help in boosting the production of white blood cells that play an active and vital role in fighting off infections. The zinc, iron and omega fatty-3 acids present in lean meat and fish also strengthen our defence mechanism.

5. Dairy products like yoghurt: yoghurt contains probiotics that boost immunity. Make sure you use low-sugar or no-added-sugar yoghurt for actual benefit.

Workouts:

In the case of exercises, you can do aerobic activities like running, swimming, cycling, etc. and muscle building exercises like callisthenics and gymming. All these exercises are performed for different body goals but in the case of fostering immunity, every exercise gives you a stronger immune system.

Apart from maintaining a healthy diet and regular physical activities, sleep also plays an essential part in boosting your immune system. Hence, apart from the right diet and regular fitness activities, maintain an eight-hour sleep every day to meet the targets.