Our body’s immune system is the first line of defense against attacks in the form of infections, allergies and disorders. Therefore, it makes sense to keep this army of our most trusted soldiers in the top shape and pay careful attention to nurturing it every day.

Here are some tips to boost one’s immune system:

Look Before You Eat

Eating a well balanced diet with special emphasis on immunity boosting food items like yoghurt, oats, barley, ginger, garlic, fish, mushrooms, turmeric, red bell peppers, herbs and Brussels sprouts is the first step towards tackling this problem.

Vitamins and minerals specially play an important role in strengthening the immune system and hence do not forget to take sufficient amounts of Vitamin B (nuts, legumes, whole grains), Vitamin C (broccoli, citrus fruits), Vitamin E (whole grains, nuts),  Iron (spinach, tofu, raisins), antioxidants (oranges, kiwi, strawberries, papaya, green leafy veggies),  Zinc (dairy products, beans), Selenium (whole grains, eggs, chicken), Carotenoid (carrots) and Omega-3 fatty acids (nuts, flax seed oil, salmon).

Consider taking a multivitamin pill daily, after consultation with your doctor, if you cannot keep up with the daily requirements of these vitamins and minerals.

Drink lots of water and avoid caffeine since it interferes with the body’s immune system. And though you may be tempted by food products that provide empty calories like processed foods, soda, cakes, chocolates, it is best to avoid them and instead focus on strengthening your digestive tract.

Watch Your Weight

Obesity and unhealthy weight gain are often the culprits behind a weak immune system. Eat in moderation, exercise more and keep a tab on unhealthy foods to avoid your body from putting on unnecessary weight.