How to boost your immune system

If you are looking for ways to boost your immune system, you should keep your diet and routine healthy. Improve your immune system and against the flu or even hay fever.

What is the immune system?

There is a function that defends the body against infection. Overactivity of the immune system and underactivity of the immune system also make your immunity is going down.

What happens if your immunity is going down?

  • Get a cold easily and it is slow to heal
  • Get allergies and they can get worse
  • Have an increased risk of serious illnesses

What makes your immune system weakened?

  • Aging
  • Lack of exercise、Too much exercise
  • Lack of sleep
  • Overwork
  • Stress
  • Smoking
  • Poor nutrition

How to boost your immune system?

Elderly people and infants are more likely to be hospitalized due to influenza than other age groups, and their immunity tends to be lower. (※1)

Although weakened immunity due to aging cannot be prevented, weakened immunity can be controlled by being aware of following three points.

  1. Exercise regularly
  2. Get enough sleep
  3. Eat a balanced diet

It’s a good idea to do simple regular exercise for about 10 minutes a day, rather than intense exercise.

Good exercise can also help you get a good sleep at night.

Even though you have good exercise routine, you cannot be healthy eating just junk foods.

Improve your immunity by eating a balanced meal with every meal.

The best foods for boosting your immune system

  1. Fermented Food
  2. Green tea
  3. Green and yellow vegetables

It has recently been found that immunity and the gut are closely related.

Rather than eating just one ingredient, it is recommended to repeat several fermented foods.


Examples of fermented foods: Yogurt, Miso, Kimchi, Natto, Sake lees (SAKEKASU), Mirin, Pickles and  Cheese.


Catechin is contained in green tea also has the effect of boosting your immune system. Since components that enhance immunity are extracted more with cold water than with hot water.

Green tea contains caffeine, but it is also recommended for children because caffeine can be suppressed by draining cold water.

Beta-carotene, which is abundant in green and yellow vegetables such as carrots and pumpkins, has the effect of strengthening skin and mucous membranes and boosting your immune system.

Rather than eating one specific ingredient at a time, you can add a variety of ingredients in a well-balanced manner to each meal to improve the effect.


※1. National Institute of Infectious Diseases  IASR (2018/19 season)


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