Immunity Booster Diet and Yoga

Immunity Booster Diet and Yoga

Do you often fall sick?

Have you ever wondered why some people get sick more often?

This is because everyone has a different immunity. Elders and infants have low immunity and hence are more susceptible to diseases. Immunity refers to the body’s ability to prevent the invasion of a foreign substance (such as bacteria and viruses). Immunity differs from person to person.

How Immunity Works?

Human body is designed in such a way that it can fight against foreign substances and various cells help to maintain the body’s natural immunity.

  1. WBCs (White blood cells)-
  • White blood cells are also called Leukocytes.
  • They circulate in the body in blood vessels and lymphatic vessels.
  • Whenever a bacteria or virus invades the body, WBCs begin to multiply in number to fight against it.
  • Our white blood cells are stored in different places in the body, which are referred to as lymphoid organs. These include the following-
  1. Thymus— a gland between the lungs and just below the neck.
  2. Spleen— an organ that filters the blood.
  3. Bone marrow— found in the center of the bones, it produces Red blood cells (RBCs).
  4. Lymph nodes—small glands positioned throughout the body, linked by lymphatic vessels.

Why they are called white blood cells?

  • The name “white blood cell” derives from the physical appearance of a blood sample after centrifugation.
  • White cells are found in the buffy coat, a thin, typically white layer of nucleated cells between the sedimented Red blood cells & blood plasma.

Normal WBC Count

Age range

WBC count (per mcL of blood)


9,000 to 30,000

Children Under 2

6,200 to 17,000

Children Over 2 and adults

5,000 to 10,000

Types of WBCs/ Leucocytes


  • Phagocytic activity means engulfing something.
  • Phagocytes surround and absorb pathogens and break them down, effectively eating them.

There are many types of phagocytes-


  • They are the first line of defense against any foreign body.
  • Neutrophils are the most abundant white blood cell, constituting 60-70% of the circulating leukocytes.
  • They defend against bacterial or fungal infection.
  • Neutrophils are active in engulfing bacteria and are present in large amounts in the pus of wounds.
  • Neutrophils are the most common cell type seen in the early stages of acute inflammation.


  • These are the largest type, have longer life span & help to break down bacteria.
  • They present pieces of pathogens (foreign bodies) to T-cells so that the pathogens may be recognized again and killed.
  • Monocytes eventually leave the bloodstream and become tissue macrophages.


  • Basophils are chiefly responsible for allergic and antigen response by releasing the chemical histamine causing the dilation of blood vessels.
  • They are the rarest of the white blood cells (less than 0.5% of the total count).
  • They excrete two chemicals that aid in the body’s defenses: histamine and heparin. Histamine is responsible for widening blood vessels and increasing the flow of blood to injured tissue.
  • Heparin is an anticoagulant that inhibits blood clotting and promotes the movement of white blood cells into an area.


  • They attack and kill parasites and cancer cells, and help with allergic responses.
  • Eosinophils compose about 2-4% of the WBC total.
  • It rises in response to allergies, parasitic infections, collagen diseases, and disease of the spleen and central nervous system.
  • Eosinophils are also the predominant inflammatory cells in allergic reactions.


  • Lymphocytes include natural killer cells (which function in cell-mediated, cytotoxic innate immunity)
  • T cells (for cell-mediated, cytotoxic adaptive immunity)
  • B cells (for humoral, antibody-driven adaptive immunity).
  • Lymphocytes help the body to remember previous invaders (Viruses, bacteria) and recognize them if they come back to attack again.
  • Lymphocytes begin their life in Bone marrow. Some stay in the marrow and develop into B lymphocytes (B cells), others head to the thymus and become T lymphocytes (T cells).

What makes a person immune?

  • Lymphocytes act as memory cells and develops antibodies against specific antigen.
  • Once you have produced antibodies to a certain microbe—it cannot make you sick again, because you have cells that immediately recognize it and produce the antibodies that destroy it.
  • The immunity may last for years, sometimes for life.
  • Vaccines act as an immunity booster. Creating immunity by injecting healthy people with dead or altered disease-causing microbes has prevented millions of deaths from measles, polio, diphtheria, flu, smallpox, tetanus, yellow fever, and many other diseases.

How can we boost our Immunity?

Choose a healthy lifestyle. Every part of the body functions better when protected from environmental assaults.

Firstly what should be followed in order to maintain a healthy immune system-

  • Avoid Smoking & drinking alcohol
  • Diet high in fruits and vegetables
  • Being physically active
  • Maintaining a healthy weight.
  • Get adequate sleep
  • Maintaining a good hygiene
  • Try to minimize stress

How age is related to our Immunity?

  • As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer.
  • As life expectancy in developed countries has increased, so too has the incidence of age-related conditions.
  • Compared to younger people, the elderly are more likely to contract infectious diseases and even more likely to die from them.
  • This happens with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection.

Diet which boosts immunity?

  • Micronutrient deficiencies— like deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses.
  • All these deficiencies can be fulfilled by eating fresh fruits, vegetables, legumes, dry fruits, etc.

Some of the Immunity Booster Fruits & Vegetables are:-

1. Citrus fruits

  • Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
  • Almost all citrus fruits are high in vitamin C.
  • Some of the citrus fruits include:
  • Indian gooseberry (Amla)
  • oranges
  • lemons
  • limes
  • Pineapple
  • Berries

2. Turmeric

  • Turmeric is a very familiar spice and also available in every kitchen.
  • Not only a spice but turmeric had enormous benefits for skin, gut & also to boost our immunity.
  • Curcumin, the compound present in turmeric is a very potent agent and aids in healing wounds and infections. This is the reason, it is often suggested to have turmeric milk.

3. Green leafy vegetables

  • Green leafy vegetables tend to have high iron content in them which is really essential for our body.
  • It contains many essential nutrients and antioxidants, including-
  • Flavonoids
  • Carotenoids
  • Vitamin C
  • Vitamin E

4.Ginger & Garlic

  • Due to high quantity of anti-oxidants & anti-inflammatory properties, it helps to prevent various infections.
  • Ginger is an age old remedy to prevent cough & cold.
  • Ginger extract mixed with honey is given to children for recurrent cough.

5. Zinc

  • Zinc is a mineral that can help boost white blood cells, which defend against invaders.
  • Sources include nuts, pumpkin seeds, sesame seeds, beans, and lentils.


  • Yoga has been used for centuries in keeping the body functioning fit and fine, holistically.
  • However, the benefits of yoga are not just limited to stress relief and mental wellness.
  • If practised properly, yoga can recharge your body, get rid of the toxins, negative energy and keep your vital organs functioning well.
  • Certain yoga positions can help support, balance and boost the immune system.
  • It can also help fight oxidative stress which poses a risk to the healthy cells.

Some of the yoga poses

  1. Surya Namaskar
  2. Sarvang asana
  3. Manduk asana
  4. Vakra asana
  5. Gomukh asana
  6. Bhujang asana


Pranayama can improve Immunity by improving blood circulation, reducing fatigue, reducing stress and improving the physical posture.

  1. Bhastrika
  2. Kapal bhati
  3. Anulom-vilom
  4. Bhramri
  5. Udgeeth

What precautions should be taken to prevent COVID-19 infection?

  • Wearing a mask always while interacting with people outside home to ensure that you are protected from infection.
  • Disinfect your surroundings.
  • Sanitize your hands often by using regular soap and water while at home and you may carry a sanitizer while traveling outside.
  • Reduce the hand-face interactions as much as possible.
  • Practice physical distance while interacting with other people for at least 6 feet from yourself.


Research has proved that those with lower immunity are more susceptible to disease than those with a healthy immune system. As we await a cure for COVID our best bet is to nourish our body with healthy food that aids the functioning of the immune system. A healthy diet and a strong immune system is a strong line of defense.

Read Also: Hypertension Symptoms & Signs

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