How To Boost Your Immune System Against Viruses

There are various ways to learn how to boost your immune system against viruses. We now know that bacteria and viruses cause many illnesses. Our body has an innate ability to fight these antigens with the immune system.

It has become more apparent that the immune system is linked to so many aspects of our life, and one that you have the most control over is the food that you eat. You will be surprised how simple it is for you to boost your immune system, after all, there is a quote that says ‘you are what you eat’!

Here are five great foods that are known to help strengthen and boost our immune system.


Credits: Free Photo by Angie Holubowich from Burst


5 Foods to Boost Your Immunity

Here are 5 foods that you can include in your diet and help boost your immune system against viruses.


Fish and, more specifically, tuna is an excellent source of selenium. One ounce of tuna can provide around 30 mcg of selenium. Selenium is a powerful antioxidant and is one of the essential minerals for our health and immunity. The daily intake recommendation is 55 micrograms of selenium for an adult. Other fish and seafood are usually between 12 mcg and 20 mcg of selenium per ounce. Salmon is also an excellent choice to help the immune system. It contains a lot of “healthy fat” (omega-3), which is known to strengthen the immune system and reduce the risks of heart disease.


If you eat a vegan or vegetarian diet, lentils are a great substitute to fish. One cup of lentils can provide around six mcg of selenium. They are also a good source of immune-boosting nutrients, fiber, and protein.


Another vegetable that has a similar effect on our immune system as zinc is garlic. Garlic has the ability, according to some research, to keep a cold at bay (and maybe vampires?). Some studies even demonstrate that individuals who were living with cancer were able to boost their immune system by increasing their intake of garlic.


Berries, in general, are packed with antioxidants. Blueberries are at the top of all the fruits and vegetables for the number of antioxidants it contains. Not only does research show the power of blueberries on our immune system, and linked to a lower risk of stomach fat, cholesterol, heart diseases, and cancer.

Sunflower Seeds

Sunflower seeds are very high in vitamin E. One ounce can provide 76% of your daily intake, which is 15 milligrams. Vitamin E is also a potent antioxidant like selenium, which help fight infection since it enhances the immune system.

These foods are ingredients that you can add to your meals, especially when you approach the flu season. You can make a salad with lentils and sunflower seeds with homemade garlic dressing for it.

3 Secrets to Avoid Catching a Virus

Studies have demonstrated that they are three key aspects that can help our immune system fight off viruses. The three secrets are the following:

Viruses Like a Body That Is Deficient in Selenium and Vitamin E

Research has shown that germs are less likely to harm our body if the body has sufficient selenium and vitamin E.

Selenium is a powerful antioxidant and is one of the essential minerals for our health and immunity. The daily intake recommendation is 55 micrograms of selenium for an adult. Brazil nuts are at the top of our list because one nut can provide up to 96 micrograms. Fish and lentils are also a great source of selenium.

As for vitamin E, the daily intake recommendation is 15 milligrams. One ounce of sunflower seeds can provide 76% of your daily intake. Spinach and carrots are also good sources of vitamin E.

Stress Can Activate a Virus

People with a healthy immune system have learned to tame the stress in their life. They have found ways to change their perspective to be less reactive about various situations that may arise. The more stress reduction activities you can bring in your life, the stronger your immune system will become.

Essential Nutrients Can Strengthen Our Body’s Ability to Fight Viruses

We cannot ignore the importance of a healthy diet to strengthen our immune system. We’ve already talked about the importance of selenium and vitamin E, but a diet that is also rich in vitamin C and zinc will help you boost your immunity.

While it is great to eat as many healing foods, it is not always possible to provide all the nutrients and antioxidants that our body needs to stay healthy. However, only on recommendation by your physician should any form of supplement become an option.

Vitamin C is critical to the immune system. Not only does it support the production of antibodies, but it also supports the activity of natural killer cells, which is essential to the immune system.

It is recommended to consume Vitamin C daily and a great way to get this naturally is from the good old orange – simply peel a nice juicy orange and eat it fresh. In fact, you can have as many oranges you like in a day.

Seeds and legumes such as chickpeas, lentils, and beans including meat all contain substantial amounts of zinc.

Final Thoughts

The One Secret to Fight a Virus

It is our understanding that many illnesses are now related to the health of our immune system. The immune system seems to be linked to so many aspects of our life. The food we eat, the quality of our sleep, and the level of stress are all things that are within our control to supercharge our body.

Unfortunately, every year, many people are inflicted by a virus that can cause significant harm to individual health and, in some rare cases, death. The role of our immune system is to protect us from any foreign substance that could harm the body. These foreign substances are also known as antigens. Antigens include bacteria, viruses, parasites, and fungi.

Not all people realize that viruses operate in our bodies in a very different way than bacteria. Unlike bacteria, viruses are not really “alive.” They cannot operate on their own and require a host to multiply. That host is often human cells. When a virus is found in the body, it triggers the immune system, which, in return, tries to destroy the virus with various mechanisms.

That is why the number one secret to fighting a virus and to avoid it at all costs is by practicing good hygiene. That means to limit, as much as you can, your exposure to the virus in the first place.

The goal of the virus is to find a host, a cell in the body. Our innate immune system is the first responder of our body, which includes our skin. Our skin, being the first line of defense, serves as a surface barrier to stop the virus or bacteria from getting into our body.

That explains why, when we are in flu season, you see signs of washing your hands everywhere. By washing your hands, you destroy the antigen before it harms the body.

You should wash your hands before every meal, after going to the bathroom or after touching someone else (like a handshake) or something in public. It is also essential to be conscious of when you reach for your face since the virus is more likely to enter through your mouth or if you rub your eyes.

During the flu season, be extra careful about where your hands go and how exposed you are to any type of virus.

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