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How to have a strong immune system?

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Your immune system is constantly active, recognizing which of these cells belong to your body and which do not. This means that the immune system needs a healthy dose of vitamins and minerals to maintain energy. Proper nutrition can prevent you from getting sick, and if you get sick, they can make you recover faster. The best way to boost your immune system is to eat fruits and vegetables.

Choosing a strategy for a healthy life

The first step is to choose a healthy lifestyle. Following a healthy guideline is the best step you can take to improve your immune system.one of the simple strategy is:

  • Stop Smoking
  • A diet rich in a variety of fruits, vegetables, and whole grains and low-fat saturated fats
  • Regular exercise
  • Keep your weight balanced.
  • No excessive consumption of alcoholic drinks
  • Enough sleep
  • Minimize your stress.
  • Observe hygiene rules to prevent the spread of the disease
  • Perform medical tests regularly according to age group and health risk classificationimages - How to have a strong immune system?


The immune system needs all the nutrients to function properly, and these foods include vitamins, minerals, fats, carbohydrates, proteins, and plant chemicals (phytochemicals).

The diet usually we use contains processed meats, fried foods, fast food, junk food, sweets, and soft drinks, which increases the risk of chronic diseases because the body’s immune system is weakened due to not receiving the nutrients it needs. Some foods can help boost the immune system

  • Fruits and Citrus
  • Carbohydrates
  • dairy
  • Vegetables and Fermented vegetables

Colorful fruits and vegetables are rich in antioxidants. These beneficial substances fight free radical’s molecules that can damage cells in the human body. If you do not have access to some fruits, you can use concentrated instead. Of course, the concentrated Fruits you have bought must be natural. SunExport Company is an exporter of all kinds of natural Concentrated Fruits and We are produce dried fruit also.


Don’t forget the garlic

Garlic has many benefits for killing germs. One or two cloves of garlic a day is enough to take of antibacterial benefits. You can also take a garlic extract supplement that contains Allysine and other powerful antimicrobial compounds.


Reduce sugar intake

You don’t have to stop eating sugar entirely. But it’s a good idea to cut down on sugary foods and drinks. Each of these substances reduces the effect of your white blood cells and makes it harder for your body to deal with pathogens. Instead, choose foods that are high in fruit nectar and honey or date product such as date syrup, date cream, date paste, and date sauces.


 Fitness and sleep2 - How to have a strong immune system?


Exercise is an easy way to improve your immune system also help reduce stress, anxiety, and reduce the risk of conditions such as osteoporosis, heart disease, and some cancers. You don’t have to do hard and complicated exercises. Activities such as cycling, walking, yoga, and swimming are also helpful.

Enough sleep

The human immune system will not have the power to fight disease without adequate sleep.  About 7 to 9 hours are recommended for good night sleep.  You can consider a regular schedule for bedtime for experiencing the good night sleep, for instance, physical activity during the day, avoiding caffeine and alcohol close to bedtime, keeping the bedroom cool, and taking time to relax before bed.

Managing bad hobbies

Excessive alcohol consumption can weaken your immune system and make you sicker than before. Quitting smoking is not easy, but it’s a great favor that you can do for your immune system because cigarettes contain various harmful chemicals and toxins.

Hookah is another hobby that seems harmless and much fun, but hookah increases the risk of bronchitis and pneumonia in people and impairs the immune system.

As a result, when you can change your bad habits and use a healthy diet, exercise regularly, and get enough sleep, you can get fit.

images 1 - How to have a strong immune system?

Reducing stress

Stress is a part of life and everyone experiences it more or less. But if this condition continues, it can make the body more vulnerable to diseases such as colds or other more serious illnesses.

Chronic stress raises the level of stress hormones in the body, which in turn suppresses the body’s immune system. It may not be easy to get rid of stress, but many ways you can control it


  • Meditation and Yoga
  • Practice to be calm
  • Communicate with others
  • Do the physical activity to get rid of energy and negative emotions


 These days, all countries over the world struggle with coronavirus and figure out new things about it. We must update our information from the right source because this virus is beyond scientists’ knowledge and they are trying to find more details. Until scientists find the medicine, the best and only way to protect our health is to keep the immune system strong. Before this crisis, most people never cared about hygiene but now they try knowing about their body. Those pints we mention are very simple and we know them before but we never believe how these simple points can affect the immune system.

For more information, please don’t hesitate to contact us.