The immune system plays a key role in protecting the body from infections and various diseases, and maintaining it requires following a healthy lifestyle, including proper nutrition, good sleep and regular exercise.

In a report published by the American "Insider" website, writer Rachel Macpherson reviews some healthy habits that should form part of the daily routine to boost the immune system and fight disease.

  • Eat fruits and vegetables

Osteopathic physician and functional medicine specialist, Lisa Baller, stresses that the diet should include enough antioxidants, vitamins, and minerals that boost the immune system through eating fruits and vegetables.

The best fruits and vegetables that provide these nutrients are red and yellow apples, potatoes, cherries, grapes, sweet potatoes, and pumpkin, as well as mangoes, tangerines, green kiwis, broccoli, and olives, as well as lemons, pears, bananas, and pineapples. They also include blueberries, Cabbage, cabbage, raisins, broccoli, dates, as well as coconut, nuts, and sauerkraut.

"The more variety of fruits and vegetables you consume daily, the more nutrients that boost your immune system," says Baler.

The more variety of fruits and vegetables you consume daily, the more nutrients that boost your immune system (Pixabi)

  • Get enough sleep

Not getting enough sleep makes you more susceptible to infection, because sleep is the time when your body does its best to fight infections and viruses.

“During rest, the body recovers and eliminates toxins, and those who sleep irregularly may suffer from health disorders that lead to chronic inflammation,” says Baller.

These infections, in turn, weaken the immune system, making it less effective at fighting viral or bacterial infections.

Although the amount of sleep sufficient to rest the body varies from person to person, most adults need between 7 to 8 hours of sleep per day.

  • Make sure you eat enough protein

According to the Harvard Health Journal, the body should get at least 0.8 grams of protein per kilogram of body weight daily to avoid disease.

The lack of proteins in the body affects the T cells, which are an essential part of the immune system, because they are responsible for secreting antibodies that fight diseases, viruses and bacteria.

Proteins contain high amounts of zinc, a mineral that helps produce infection-fighting white blood cells, and we find it in oysters, crabs, chicken, chickpeas and baked beans.

Chickpeas contain high amounts of zinc, which helps in the production of infection-fighting white blood cells (social networking sites)

  • Eat foods rich in prebiotics

Prebiotics, a vital component of the immune system, help boost beneficial bacteria in the gut, and are found in many foods such as onions, garlic, bananas and asparagus.

Prebiotics increase the beneficial bacteria in the gut, which in turn stimulate the production of anti-inflammatory cytokines, which are small proteins that boost the immune system.

  • stress management

According to a large body of research, stress is directly related to a weakened immune system.

Stress causes the release of a number of hormones, such as adrenaline, dopamine, norepinephrine and cortisol, which reduce the body's ability to form lymphocytes that help fight viruses and harmful bacteria.

  • A diet rich in vitamins

Any healthy diet should include vitamins such as A, C, D and B6, and minerals such as zinc, iron and selenium.

Vitamins are among the most important antioxidants, and help maintain a strong immune system. Among the foods rich in these vitamins are carrots, sweet potatoes, sweet peppers, strawberries, almonds, avocados, salmon, as well as oysters, tuna, lean chicken breasts and beef.

Seafood, such as oysters, is rich in zinc, which is of great importance for immunity (DPA)

  • Do moderate physical activity

Regular physical activity is a very important factor in boosting the immune system.

A study indicated that exercise reduces inflammation, improves immunity, and helps delay the negative effects of aging.

Also, moderate exercise such as walking can reduce the risk of disease.

  • Quit Smoking

Smoking "increases the risk of infection by destroying antibodies from the bloodstream, which are proteins produced by the immune system to fight external infections," Baller says.

"Cigarette smoking also destroys lung tissue and reduces its ability to fight infection, which makes smokers more susceptible to respiratory diseases such as influenza and the Corona virus," she adds.

To boost immunity and fight infection, Paler says, "it's important to wash hands for 20 seconds before and after exposure to any potential sources of virus transmission, such as preparing food, caring for a sick person, treating a wound, catching a cold, sneezing, coughing or a runny nose."