Whether we’re hustling to the office or exploring new, exciting destinations, we humans are forever bumping into pesky germs. Our immune system is that unsung hero, tirelessly fighting off troublemakers and keeping us feeling fab!
But, like a car engine needing fuel to keep humming along, our immune system will always crave a little "refueling" to stay in tip-top shape. So, what immune system boosters are the best out there? Better yet, how can we incorporate them into our daily routine? Let's dive into our essential guide!
How Does the Immune System Work?
Before we take a journey into the world of immune system boosters, let's uncover the secrets of how it all works! And don't fret, we promise, no stuffy Biology 101 lectures here!
Think of your immune system as your body's trusty defender. The mission? To ward off diseases, tackle pesky pathogens, and keep bacteria at bay. According to the Institute for Quality and Efficiency in Health Care, when an antigen slips into your body and buddies up with your immune system's receptors, it's like an alarm going off, activating the whole team.1 Your body even keeps a handy cheat sheet on kicking these troublemakers out, just in case they come back.
Now your immune system is made up of two subsystems. The first is the innate immune system—where we use cells, like natural killer cells and phagocytes, to handle everyday germs that might sneak in through the skin or digestive system. Then there's the adaptive immune system, AKA: the specialists. This is where more custom antibodies are formed to attack germs the body has encountered before. In a nutshell, this is how it operates! However, the immune systems can always use a little extra TLC from essential immune boosters.
Your Essential Guide to Immune System Boosters
If you're on a quest to supercharge your immune system, let's explore immune-boosting foods, herbs, and plants to weave into your wellness routine!
Garlic: Next time you assemble a bubbling marinara sauce, think about adding a few extra garlic cloves! Garlic contains Allicin, a superhero compound that can fend off germs!2
Spinach: You may have heard it before, but spinach contains a whole load of immune-supporting vitamins, minerals, and antioxidants, such as Vitamin C, which stimulates white blood cell production that may kill infections, as well as Vitamin A, which bolsters tissues that act as a barrier to infection.3
Citrus fruits: If you ever feel like jazzing up your water, don’t hold back on adding in fresh grapefruit, orange, lime, or lemon slices! Why? Well, citrus fruits contain a ton of Vitamin C that can prevent colds!4
Yogurt: Known as a delicious ally for overall wellness, yogurt is filled with probiotics that can keep your gut health in check, which supports your immunity too.5
Broccoli: Another veggie that’s rich in Vitamin C is broccoli, which can supercharge your white blood cells for immune support.6
Almonds: Feeling a little nutty? Almonds make a great midday snack that packs a punch of Vitamin E to shield those immune cells from the sneaky tricks of free radicals!7
Turmeric: Curcumin is a component found in turmeric that can enhance antibody response—supercharging your immune system.8
Honey: With a chockful of antimicrobial properties, honey can induce an immune response and may minimize cold symptoms!9
Ginger: Along with incredible immune benefits, ginger holds some extra spicy anti-inflammatory properties and is packed with Vitamin C and magnesium, so you can say sayonara to pesky germs.10
Echinacea: Step into any health food store, and you're bound to meet this rockstar herbal remedy that can prevent colds! Echinacea, usually available in the form of a handy tablet, lozenge, tea, or tincture, can be viewed as a go-to healing herb.11
Elderberry: Stemming from the European Elder tree, also known as “The Father of Medicine,” Elderberry is brimming with powerful vitamins and antioxidants that may help fight off infections.12
Immune-Supporting Tips for Your Daily Routine
In addition to nourishing your body with a well-balanced diet and nutrient-packed foods to keep your immune system in tip-top shape, let's explore a few more savvy tips to consider!
Stay Hydrated
Keeping your body well-hydrated with water and fluids is one of the best ways to flush out toxins and eradicate bacteria! According to Harvard Medical School, women should drink about 11.5 cups of water a day, and men around 15.5 cups.13
Now if you’re looking for specific immune-supporting sips, we certainly have you covered with our functional shots and juices:
Insert callout: Try Suja’s Immune System Boosters!
Immunity Defense Shot: This tiny yet feisty shot holds a burst of immune-boosting goodness that your body will adore. Packed with echinacea, ginger, turmeric, and live probiotics, it's like a party for your immune system.
Immunity Vitamin D + Zinc Shot: With a powerful trio of Vitamin D, Vitamin C, and Zinc, this little shot has your back when it comes to keeping those pesky colds at bay. Plus, you also get an extra layer of immune support with reishi, ginger, live probiotics, turmeric, and acerola cherry.
Immunity Elderberry Shot: If you’re feeling the onset of a cold, our Immunity Elderberry Shot can come to the rescue quickly and effectively!
Citrus Immunity 18-Pack: Searching for a tropical delight that's your wellness genie in a bottle? Take a sip of this zesty citrus fusion, packed with immune-boosting ingredients– a vibrant blend of Vitamins C & D, along with Zinc and some Live Probiotics!
Keep Moving
Whether you take a brisk 20-minute walk or engage in a yoga flow, regular exercise can lower stress levels and support a balanced and efficient immune response by circulating the cells in your body! According to a study conducted by the Journal of Sport and Health Science, acute exercise can help your body fight off infections while supporting your metabolic health.14
Get Adequate Sleep
Getting consistent quality sleep can strengthen your immune system, which can help produce infection-fighting antibodies and immune cells more effectively. Based on the key findings in this study conducted by Communications Biology, deep rest is a “tune-up” for your body's defenses, ensuring your immune system is ready to ward off any infections.15
Take Charge of Your Immune Health
It’s true—our bodies are magnificently designed to fend off intruders, but it’s critical to make a conscious effort to fuel those efforts! And as you can see, we can achieve this in multiple ways…from the foods we consume to how we hydrate.
Stay proactive and take charge of your immune health. Pick up Suja’s immune-boosting juices and functional shots at a store near you.
- National Center for Biotechnology Information. (2020). How does the immune system work? Nih.gov; Institute for Quality and Efficiency in Health Care (IQWiG).
- R, A., S, Q.-F., Ri, L.-R., Eo, F.-G., Jp, R.-G., L, C.-Q., & D, O.-S. (2015). Immunomodulation and Anti-Inflammatory Effects of Garlic Compounds. Journal of Immunology Research.
- Health Benefits of Spinach. (n.d.). WebMD.
- Boost your senses with citrus fruits. (n.d.). Mayo Clinic Health System.
- One Immune-Boosting Super-Ingredient Used 3 Ways: Yogurt. (2021, October 14). Healthline.
- Rahamat Unissa Syed, Sivakumar Sivagurunathan Moni, Khaled, M., Weam M. A. Khojali, Jafar, M., Alshammari, M. D., Abdelsalam, K., Soha Taymour, Khetam Alreshidi, Elhassan, M., & Mohan, S. (2023). Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics, 12(7), 1157–1157.
- CTG Labs - NCBI. (n.d.). Clinicaltrials.gov.
- Jagetia, G. C., & Aggarwal, B. B. (2007). “Spicing up” of the immune system by curcumin. Journal of Clinical Immunology, 27(1), 19–35.
- Samarghandian, S., Farkhondeh, T., & Samini, F. (2017). Honey and Health: A Review of Recent Clinical Research. Pharmacognosy Research, 9(2), 121–127.
- Slattery, E. (2023). Ginger Benefits. Www.hopkinsmedicine.org.
- Echinacea: Can It Boost Your Immunity? (2022, October 24). Cleveland Clinic.
- Elderberry: Health Benefits, Risks, Uses, Effectiveness. (n.d.). WebMD.
- Harvard Health Publishing. (2020, March 25). How much water should you drink? Harvard Health; Harvard Health.
- Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science, 8(3), 201–217.
- Garbarino, S., Lanteri, P., Bragazzi, N. L., Magnavita, N., & Scoditti, E. (2021). Role of sleep deprivation in immune-related disease risk and outcomes. Communications Biology, 4(1).
