How to Boost Your Immune System With Things You Can Grow in Your Vegetable Garden

Posted by Emma Houston on 5th Feb 2023

How to Boost Your Immune System With Things You Can Grow in Your Vegetable Garden




Growing a vegetable garden is not only a great way to provide fresh produce for your family, but you can also design it to help boost your immune system


The vitamins and minerals found in fresh fruits and vegetables are essential for maintaining good health and boosting immunity.




The immune system is the body’s first line of defense against foreign invaders, such as bacteria and viruses. It recognizes and responds to antigens—foreign substances or organisms entering the body. The immune system produces antibodies that attach to these antigens and help to destroy them. In addition to producing antibodies, the immune system comprises several types of cells that work together to protect the body. 


These include macrophages, natural killer (NK) cells, and T-cells. Macrophages are scavenger cells that engulf and digest bacteria, viruses, and other foreign substances, while NK cells destroy cancerous or virus-infected cells in the body.




You can take several steps to improve your immune system and keep it running optimally. Eating a healthy, balanced diet and maintaining a moderate exercise program are both important factors in keeping your immune system functioning properly. 


Make sure to include plenty of whole foods such as fresh fruits and vegetables, lean proteins, legumes, and whole grains in your diet. Get enough sleep each night, as lack of sleep can seriously affect the immune system.


Supplements can also be a great way to boost your immune system. Vitamin C is one of the most popular supplements for boosting immunity because it helps fight off infection by stimulating white blood cell production. 


Other helpful supplements include zinc, folate, iron, copper, selenium, CBD oil, probiotics, and omega-3 fatty acids.


Reduce stress as much as possible by doing self-care, such as starting a breathwork practice and massage. Stress can weaken the immune system and make you more susceptible to illnesses. 


Incorporating relaxation techniques such as meditation or yoga into your daily routine can help reduce stress. Making sure to take some time for yourself each day can also help with managing stress levels. 


By taking care of your overall wellness and implementing these measures, you can ensure that your immune system stays strong and healthy.


You can improve your immune system naturally by eating whole foods like fruits and vegetables.




Understanding the importance of all these nutrients and getting them to your dining table may sound daunting, but everything gets clear as we learn more details. Plus, all of them can easily be grown by ourselves!



Zinc helps to increase the production of white blood cells, which help fight infection and disease. Zinc also has antioxidant properties which help to protect the body from damage caused by free radicals. It can be found in foods such as oysters, beef, spinach, pumpkin seeds, and chickpeas.



Folate helps the body create new cells and produces antibodies that fight infection. It also aids in the production of red and white blood cells, which are integral for fighting off illness. Adequate folate intake can help protect against certain autoimmune diseases and can even reduce inflammation. 


Eat plenty of leafy greens such as spinach, kale, collards, beans, and legumes to get enough folate.



The copper found in our cells plays an important role in the functioning of our immune system by working to create a shield that protects us from outside pathogens. Copper helps regulate cell division and apoptosis rate, which is essential for our immune system. It also acts as an antioxidant by helping to reduce oxidative stress, which is a major factor in weakening the immune system. 


Copper has been found to help fight off bacteria and fungi and stimulate the production of white blood cells, which are crucial in defending our bodies against disease. In addition to keeping us healthy, copper may help decrease inflammation, a key contributor to many chronic illnesses. Ensuring we get enough copper in our diets is essential for a strong, functioning immune system. 


Foods such as shellfish, nuts, legumes, and organ meats are all great sources of copper. 



Selenium is an important mineral for optimal immune system functioning. It acts as an antioxidant and helps to reduce inflammation, protect cells from damage, and boost the body's ability to fight disease. 


Eating food sources of selenium regularly can be a good way to boost your immunity and support overall health. Good food sources include Brazil nuts, sunflower seeds, tuna, salmon, and sardines.




Fresh fruit and vegetables are incredibly important components of a healthy diet. Not only do they provide essential vitamins, minerals, and fiber, but eating them improves our immune systems; they can also reduce the risk of heart disease, stroke, type 2 diabetes, and some cancers. 


Nutrition Treats

Eating various fresh fruits and vegetables is key as each one offers different nutrients. A balanced diet with plenty of fresh produce can help support a healthy lifestyle and keep you feeling your best. 


To get the most out of these nutritious foods, aim to eat them in the season when they are at their peak flavor and nutrient content. Eating a variety of colors is also important, as each color provides different vitamins and minerals. 


Lifestyle Benefits

Simply being outside in the sunshine and getting some fresh air will help to improve your overall health. Digging, raking, and other physical activities can help keep your heart healthy and provide a good source of exercise. And the soil itself is rich in beneficial bacteria, which will help boost your body’s ability to fight off infection. Taking the time to create and maintain a garden is good for your health and a great way to relax and enjoy the outdoors



Being in nature and touching the soil boosts the immune system.




Many vegetables are simple to grow and require very little maintenance.


Vegetables such as peas, green beans, lettuce, and spinach can be planted directly into the ground or in containers. They don't need much room and can be harvested within a few weeks. Tomatoes, peppers, and squash are also relatively easy to grow; however, they require more space and must be staked or supported.


If you want a bigger harvest, root vegetables such as carrots, beets, and potatoes can provide plentiful yields. All of these vegetables require minimal upkeep but will take longer to mature before harvesting. 


Garlic and onions are also easy-to-grow options and can be harvested within a few months.


Ultimately, there are many easy-to-grow vegetables that can help you get started in your home garden. With some basic knowledge and a little patience, you will soon be on your way to enjoying the taste of homegrown produce. 


So don't let inexperience deter you from starting your own vegetable garden – it's easier than you think!  You can soon harvest delicious vegetables for your meals with the right plants and a little care.




Natural ways to boost your body's natural defenses include supplements like CBD oil, minerals, and vitamins. However, food is the best form of medicine. Growing your food yourself not only ensures you are consuming wholesome, health-giving sustenance that heals the body, but gardening itself is a great way to boost your immune system and improve your overall health. From being in the fresh air to using your hands, gardening can provide physical and mental benefits. 


While there is no one-size-fits-all approach to improving your immunity, adding some plants or flowers around your home can help you take control of your health. Gardening can allow you to move around and add physical activity to your daily life. And by growing fresh fruits and vegetables, you can get the vitamins, minerals, and antioxidants they contain that are essential for maintaining a healthy immune system.


The bottom line is that gardening offers numerous health benefits and is a great way to boost your immune system


Are you looking to live a more holistic lifestyle? Stop by Leanna Organics' shop in Westminster. Drop by for one of our wellness nights, and talk to us about your health goals and how to integrate CBD into your routine for natural support.



Written by Emma Houston