Lets understand our immunity system better! Your immune system helps protect your body from things that can make you sick, like germs and harmful cells (Such as cancer cells). It is made up of different parts like organs, cells, and proteins that all work together. When it’s strong, your body can fight off infections quickly. But when it’s weak, you may get sick more often and take longer to heal.

Before we talk about how to improve your immunity system there are 5 key parts of your immunity system you should know!

Antibodies
Antibodies are proteins made by your immune system to fight harmful substances like viruses or bacteria. When these harmful substances enter your body, antibodies recognize them as a threat, attach to them, and destroy them so you don’t get sick.

White Blood Cells
These are the soldiers of your immune system. They travel through your body to find and destroy germs. Some examples are:

• T cells – kill infected cells and help other immune cells.

• B cells – make antibodies.

• Macrophages – “eat” germs and dead cells.

Lymph Nodes
These are like checkpoints in your body. They filter harmful things and store immune cells to help fight infection.

Bone Marrow
This is the factory inside your bones that makes blood cells, including white blood cells.

Spleen
The spleen helps clean your blood and fights infection.

So how do we improve our immunity system? You can boost your immune system by eating healthy foods rich in vitamin C, D, zinc, and antioxidants, exercising regularly, sleeping well, staying hydrated, managing stress, and avoiding smoking and too much alcohol.

How do they boost immunity?

Vitamin C

Vitamin C helps your body make white blood cells, which fight off infections. It also protects cells from damage and helps wounds heal faster. It’s found in fruits like oranges, strawberries, and kiwi.

Vitamin D

Vitamin D helps control how your immune system responds. It strengthens the barriers in your body (like skin) and helps your body recognise and fight off viruses and bacteria. Your body makes vitamin D from sunlight, and it’s also found in fatty fish, eggs, and fortified foods.

Zinc

Zinc helps immune cells grow and work properly. It also helps wounds heal and supports your body in fighting off viruses and bacteria. You can find zinc in nuts, seeds, meat, and whole grains.

Antioxidants

Antioxidants protect your cells from damage caused by free radicals. This keeps your immune system healthy and strong. Antioxidants include vitamins like A, C, E and are found in colourful fruits and vegetables like berries, spinach, and carrots.

Your immune system works hard every day to protect you. By eating well, sleeping enough, staying active, and reducing stress, you can help make your body stronger and better at fighting off the harmful substances (Viruses, bacteria and cancer cells). These small changes in your daily life can lead to a big difference in your health.