How To Improve Your Immunity Effectively

What is the Function of Your Immune System?

Our bodies have a vast network of cells and tissues (our immunity) on the lookout for “unwanted invaders”

As soon as these “invaders” are detected the immune system is activated

One of the ways our body uses its immunity is as a defence mechanism to fight diseases, bacteria, viruses, and foreign matter

Maintaining a healthy weight can also benefit the immune system. Obesity has been linked to increased risk for influenza and other infections such as pneumonia.

 Plant-based diets are effective for weight loss because they are rich in fibre, which helps fill you up, without adding extra calories. Fibre can also lower BMI, which is linked to improved immunity. A plant-based diet has also been shown to reduce inflammatory biomarkers. Nutritional Supplement Shake with all the nutrients in it is recommended.

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Your Body has 2 Important Types of Immune Responses

Adaptive System:

Adaptive System

Your Adaptive System is a fast response and reacts quickly to eliminate bacteria, viruses, and against any unwanted material.

Example of Adaptive System:

The Adaptive (immune) system functions to recognize specific non-self antigens to generate maximal effective responses tailored to eliminate specific pathogens or pathogen-infected cells.

One reason why the adaptive immune response is delayed is that it takes time for naïve B and T cells with the appropriate antigen specificities to be identified, activated, and proliferate. On reinfection, this step is skipped. The result is a more rapid production of immune defences.

Adaptive Immunity

Your Adaptive Immunity takes more time to develop, but it is more precise and therefore effective towards an attacking pathogen (unwanted invaders).

Example of Adaptive Immunity:

A person who recovers from measles, for example, is protected for life against measles by the adaptive immune system, although not against other common viruses, such as those that cause mumps or chickenpox.

What Does Your Body Need for Good Immune Health:

On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and boost your immune system? What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response.

How can you improve your immune system?

Keep your Immune System Strong
  1. Eat a diet high in fruits and vegetables for your daily Nutrients like Vitamins and Minerals
  2. Fats: Omega 3 fats in a daily diet
  3. Protein: Make sure your diet contains the correct grams of Protein
  4. Carbohydrates
  5. Fibre: soluble and unsolvable fibre in a daily diet. Fibre can lower BMI
  6. Phyto-Nutrients
  7. Hydration: Drink water
  8. Exercise regularly
  9. Rest – Get adequate sleep
  10. Don’t Smoke
  11. Keep stress under control
  12. Maintain a healthy weight
  13. If you drink alcohol, drink only in moderation
  14. Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly

Let us look at how can I boost my immune system fast

Just follow these tips:

Start taking a supplement. Zinc, selenium, Vitamin C, and vitamin D are known for boosting the immune system. NRV products in this article will be perfect supplements

Eat foods with certain nutrients. Being malnourished is one way to hurt your immune system.

Cut back on hand sanitiser. (use sanitiser that is harmless to your Body)

Drink more water

Citrus fruits. Most people turn to vitamin C after they’ve caught a cold. No, Not At ALL. If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again.

The following Food to be consumed daily: Broccoli, Garlic, Ginger, Spinach, Yogurt, and Almonds

In addition, however, there is evidence that nutrition and other lifestyle measures influence immune strength and susceptibility to infectious diseases. Whether these measures do or do not influence susceptibility to COVID-19 or its clinical course is not yet known. However, there is every reason to put what we do know about foods and immune defences to use.

What your body Needs

Here are some immune defences:


Protein is an essential component of every cell in the body including immune cells

Proteins are one of the building blocks of body tissues and can also serve as a fuel source. As a Fuel, protein provides as much energy density as Carbohydrates:

Food High in Protein

4 kcal per gram- in contrast, lipids provide 9 kcal per gram.

Post-exercise protein has been shown to have beneficial effects on the immune system of athletes.

Aim to consume up to 30% of your daily calories from protein for example:

  • Teenage boys and active men can get all the protein they need from three daily servings for a total of seven ounces.
  • For children aged 2 to 6, most women, and some older people, the government recommends two daily servings for a total of five ounces.
  • For older children, teen girls, active women, and most men, the guidelines give the nod to two daily servings for a total of six ounces.

Protein is normally found in:

  • lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans group.
  • milk, yoghurt, cheese and/or alternatives (mostly reduced fat) group

Vitamins and Minerals

Vitamins and Minerals Chart

Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy and repair cellular damage.

Vitamins and Minerals are mainly found in fresh fruits and vegetables. (at least 30 Vitamins and Minerals)

Many of these essential nutrients have a direct impact on our immune system.

Did you know that 75% of the world’s population does not consume enough fruits and vegetables daily?

Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them. Yet failing to get even those small quantities virtually guarantees disease and results from vitamin deficiencies will show in and on your body.

You can look at the chart for vitamins and Minerals to help you with your shopping.

Vitamin C (ascorbic acid)

Vitamin C contributes to the normal functioning of the immune system.

It is essential for the structure and maintenance of blood vessels, connective tissue and cartilage. May reduce the risk of heart disease.

Food Source of Vitamin C

Vitamin C is mainly found in fruits and vegetables:

  • Citrus fruits
  • Broccoli
  • Berries
  • Current
  • Kale
  • Spring beans
  • Guava
  • Bell peppers
  • Strawberries

Major losses of Vitamin C occur during food storage, preparation, and cooking.

NRV (Net Realizable Value) = 100 mg – Equivalent to 2 small oranges

Did you know?

To obtain 500 mg of Vitamin C daily, you require to eat either

  • 7 Medium Oranges
  • 7 Medium Kiwifruits
  • 7 cups of Strawberries
  • 8 cups of Orange Juices


Zinc contributes to the normal functioning of the immune system.

Zinc helps wounds to heal. Aids taste and smell to food etc.

It is mainly found in:

Zinc In Nuts
  • Nuts
  • Seeds
  • Meat
  • Fish
  • Shellfish
  • Dairy products
  • Seeds
  • Pulses

NRV = 11 mg – equivalent to about 20 tablespoons of dried sesame seeds


Selenium contributes to the normal functioning of the immune system.

Selenium Nuts

It helps to prevent damage to cells and aids in the functioning of the Thyroid gland.

Selenium can be found in:

  • brazil nuts,
  • fish,
  • meat,
  • chicken,
  • vegetables and
  • wholegrain cereals.

NRV = 55 mg – equivalent to about 1-2 brazil nuts

NRV Products containing Selenium


Most fruits and vegetables contain phytonutrients and are believed to promote health, slow the ageing process and reduce the risk of certain diseases.

Phytonutrients can help reduce oxidative stress and boost the immune system.

Plants produce phytonutrient substances naturally to protect themselves against viruses and bacteria. They also provide colour, aroma and flavour to food.

Colour Full Meals

Phytonutrients are found in:

  • Fruits
  • Vegetables
  • Grains
  • Legumes
  • Nuts
  • Teas

Colour indicates the type of phytonutrient found in the plant. Choose fruits and vegetables from a rainbow of colours to get the most health benefits of phytonutrients.

This is why it is important to have your 5 phytonutrients a day.

Fruit and vegetables are not available the whole year around and therefore Rose Guard tablets can replace fresh phytonutrients.

Rose Guard

Rose Guard contains a range of carefully selected botanical ingredients including rosemary and turmeric, that help top up your daily intake of the antioxidant substance.

Rose Guard provides 89% NRV of vitamin A and 80% NRV of vitamin C which contribute to the normal function of the immune system.

HN Products containing Vitamins and Minerals

Keeping Strong

Our immune system is vital in these current uncertain times and we need to pay special attention to keeping it strong and active.

To do this we need to eat the right food, but it is not always possible to get the food you need, and when you do manage to get it, it is often days, or even weeks old and has lost most of it nutritional value.

It is often necessary to supplement your diet to get all the nutrients that your body needs. RoseGuard is an ideal supplement to boost your daily vitamin C intake which is important to keep your immune system at its peak.

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