What does “boosting immunity” really mean? Scientifically speaking, boosting immunity doesn't mean making it infinitely stronger, but rather supporting its natural functions, such as antibody production, T-cell activation, and inflammation regulation. An overactive immune system can lead to allergies or autoimmune diseases, so immune balance is key. Nutrition – Food as Medicine Some foods are known to support immune function, including: • Vitamin C: Found in citrus fruits, bell peppers, and broccoli – promotes immune cell production. • Vitamin D: From sunlight, eggs, and fish – activates T-cells. • Zinc: Found in meat, nuts, and whole grains – essential for white blood cell function. • Garlic and onions: Contain antimicrobial compounds. • Fiber and probiotics (such as yogurt, kefir, and fermented foods): Support a healthy gut microbiome, which is directly linked to immune health. Foods that may weaken the immune system include: • Excess sugar • Saturated fats • Processed and canned foods Lifestyle – The Silent Key to Immunity Several daily habits play a significant role in immune system health, including: 1. Adequate sleep: Sleeping less than 6 hours reduces the activity of natural killer (NK) cells. 2. Moderate exercise: This promotes blood flow and the circulation of immune cells. However, excessive exercise without rest can weaken immunity. 3. Stress management: Chronic stress raises cortisol levels and weakens the immune system. 4. Avoiding smoking and alcohol: Both weaken immune defenses and increase the risk of infection. Al-Mustaqbal UniversityThe First University in Iraq