Your immune system is your body’s natural defense against illness, infection, and disease. It operates around the clock, detecting and fighting off bacteria, viruses, and other invaders. A strong immune system not only helps prevent you from getting sick but also allows your body to recover more quickly when you do.

Flight Attendant Reveals Why Cabin Says Hello As You Board, and It’s Not What Think

Travelers put a lot of faith into the hands of airlines, and their pilots and cabin crew. As such, they’re trained to cover all bases, including the real reason they politely say “hello” to each passenger. Their welcoming demeanor is a way for cabin crew to assess every passenger onboard, ensuring passenger safety.

Motive for Cabin Crew Friendliness

itsmekikooooo is a famous TikToker with more than 500,000 followers. She’s shared countless videos documenting her daily life, and her life as a cabin crew member. The flight attendant has nearly 1,000 posts on TikTok and Instagram, showing viewers her extravagant life, the progress she’s made as a cabin crew member, and a secondary purpose for the warm welcome every passenger receives when coming on board. Flight attendants assess passengers to determine a few things.

Cabin Crews Ensure Safety

The cabin crew is observing travelers who may have had too much to drink and are likely to become a liability to themselves or others. “Your flight attendant greets you, not only out of politeness but also to check whether you are too drunk or sick to fly,” Rania explained.

Commenters Concur

Many followers commented regarding the reason the cabin crew offers passengers such a warm welcome. “I had pancreatitis when I was in Corfu, I acted normal going on to the plane otherwise I knew they wouldn’t let me on.” Said one passenger knowingly.

“We look for anyone who hasn’t got any mobility issues, can speak English, looks like they will be able to open a door and ideally traveling alone.” Added another flight attendant.

A third joked: “Me with headphones walking on the plane completely ignoring the flight attendants…”

Some Disagree

Alternatively, many followers weren’t sure they bought her explanation. Some expressed feeling some confusion while others explained they’d had the opposite experience. “I drunk puked 3 times on a flight and the flight attendance was holding my hair and no one stopped me from boarding.” One person shamelessly shared.

“I don’t understand why bars are the main selling point in the airport but they’re so strict on being drunk on the flight,” another questioned. Meanwhile, a third asked: “What do u do in case a passenger isn’t suitable to fly?”

Off-Topic

In contrast, many followers used her video to share personal recounts of how terrified they are when flying. “I get sooo anxious on planes like i literally have to ignore everyone cus they stress me out more ” One commenter wrote. While another follower shared a sweet, yet slightly unrelated story. “Mine just awwwwww over my dog and are always like, there’s the doggo. And after the flight they are always surprised they didn’t hear one peep from her.” They wrote. Luckily, the cabin crew is typically very friendly and adept at calming nerves and can be a helpful resource when adjusting to a flight.

Perks of Travel

While this odd tip shared by Rania offers passengers some peace of mind and makes them feel welcome, it’s not the only thing the cabin crew can do to help make your flight more comfortable. Some available perks to passengers upon request include complimentary bottled water, activity books for kids, and a basic hygiene kit with a variation of toothpaste, a toothbrush, mouthwash, floss, a comb, sanitizing wipes, etc.

Airlines to Avoid

Sadly, few extra perks remain when it comes to flying, including convenience. Reports of canceled flights with no notice or compensation, dangerous and interrupted flights, fewer flights, and more stops, as well as the common fear of flying, are causing more passengers to question their mode of transportation. Yet, some airlines have been deemed worse than others. For example, from significant money loss to poor customer care, United and Spirit have countless horror stories associated with their names. Furthermore, airlines like AirCanada and AirFrance have also faced scrutiny from unsatisfied travelers.

The cabin crew has an astonishing to-do, consisting of more than more people realize. Their perky greeting to every passenger is no exception

While many factors influence immune health—such as sleep, stress, and exercise—your diet plays one of the most critical roles. The foods you eat provide the nutrients your immune cells need to function efficiently and remain resilient. In this article, we’ll explore how you can strengthen your immune system through proper nutrition, highlight key immune-boosting nutrients, and offer practical dietary strategies for long-term immune health.

Understanding the Immune System

The immune system is a complex network of cells, tissues, and organs that work together to protect your body. It includes:

• White blood cells (leukocytes): Patrol your body to identify and destroy invaders.

• Lymphatic system: Filters out toxins and delivers immune cells where needed.

• Bone marrow and thymus: Where immune cells are created and matured.

• Mucous membranes and skin: Act as physical barriers to keep pathogens out.

To perform all these functions effectively, your immune system requires a constant supply of essential vitamins, minerals, and antioxidants—which you get primarily from food.

Top Nutrients That Support Immune Health

1. Vitamin C

• Role: Stimulates white blood cell production, enhances skin barriers, and functions as a powerful antioxidant.

• Sources:

  • Citrus fruits (oranges, lemons, grapefruits)

  • Bell peppers

  • Strawberries

  • Kiwi

  • Broccoli

• Tip: Vitamin C is water-soluble and not stored in the body, so regular intake is essential.

2. Vitamin D

• Role: Modulates immune responses, reduces inflammation, and helps prevent respiratory infections.

• Sources:

  • Fatty fish (salmon, mackerel, sardines)

  • Fortified foods (milk, cereals)

  • Egg yolks

  • Sunlight exposure (about 15–30 minutes/day)

• Tip: If you live in a colder climate or get little sun exposure, consider a vitamin D supplement after consulting your doctor.

3. Zinc

• Role: Essential for immune cell development and communication; reduces the severity of infections.

• Sources:

  • Pumpkin seeds

  • Chickpeas

  • Cashews

  • Red meat and poultry

  • Whole grains

• Note: Too much zinc (especially from supplements) can suppress immune function, so stick to recommended doses.

4. Vitamin A

• Role: Maintains the integrity of mucous membranes in your eyes, lungs, and gut; supports immune cell function.

• Sources:

  • Sweet potatoes

  • Carrots

  • Spinach

  • Kale

  • Red bell peppers

• Tip: Vitamin A from plant sources (beta-carotene) is safe and effective for immune support.

5. Vitamin E

• Role: A fat-soluble antioxidant that helps fight off infections and supports immune cell membranes.

• Sources:

  • Almonds

  • Sunflower seeds

  • Avocados

  • Spinach

  • Olive oil

6. Iron

• Role: Helps carry oxygen to cells and supports the growth of immune cells.

• Sources:

  • Lentils and beans

  • Red meat

  • Spinach

  • Quinoa

  • Tofu

• Tip: Pair plant-based iron sources with vitamin C-rich foods to boost absorption.

7. Selenium

• Role: Powerful antioxidant that reduces oxidative stress and supports immune response.

• Sources:

  • Brazil nuts (1–2 per day is enough)

  • Eggs

  • Tuna

  • Brown rice

  • Sunflower seeds

8. Probiotics

• Role: Support a healthy gut microbiome, which is closely tied to immune function.

• Sources:

  • Yogurt with live cultures

  • Kefir

  • Sauerkraut

  • Kimchi

  • Miso

  • Tempeh

9. Omega-3 Fatty Acids

• Role: Reduce inflammation and help regulate immune system responses.

• Sources:

  • Fatty fish (salmon, sardines)

  • Flaxseeds

  • Walnuts

  • Chia seeds

Immune-Boosting Foods to Include in Your Diet

1. Citrus Fruits

Loaded with vitamin C, they enhance immune cell production and help fight infections.

2. Garlic

Contains allicin, a compound with natural antimicrobial properties that can enhance immune function.

3. Ginger

Helps reduce inflammation, soothe sore throats, and is rich in antioxidants.

4. Turmeric

Curcumin, the active compound in turmeric, is a strong anti-inflammatory and immune-modulating agent.

5. Berries

Packed with antioxidants (especially anthocyanins), which protect cells from damage and strengthen immune responses.

6. Green Tea

Contains epigallocatechin gallate (EGCG), a potent antioxidant that enhances immune function.

7. Leafy Greens

Spinach, kale, and other greens are rich in vitamins A, C, and E, as well as antioxidants and fiber.

Gut Health and Immunity

Did you know that 70–80% of your immune system resides in your gut? A healthy gut microbiome:

• Supports nutrient absorption

• Prevents harmful pathogens from entering the bloodstream

• Regulates immune system signaling

To support gut health:

• Eat fiber-rich foods (vegetables, fruits, legumes, whole grains)

• Include fermented foods (yogurt, kimchi, kombucha)

• Avoid excessive sugar and processed foods, which disrupt gut bacteria

Foods to Limit for a Stronger Immune System

Certain foods can weaken immune function or cause inflammation:

• Sugary snacks and drinks: Suppress white blood cell activity

• Excess alcohol: Disrupts gut barrier and lowers immune response

• Highly processed foods: Often low in nutrients and high in inflammatory fats

• Refined carbs: Cause blood sugar spikes and promote inflammation

Moderation is key, but choosing whole, nutrient-dense foods most of the time will support stronger immunity.

Sample Immune-Boosting Meal Plan

Breakfast: Greek yogurt with mixed berries, chia seeds, and a drizzle of honey
Snack: Handful of almonds and a green tea
Lunch: Grilled salmon over spinach salad with chickpeas, red bell peppers, and olive oil dressing
Snack: Carrot sticks with hummus
Dinner: Stir-fry with tofu, broccoli, garlic, and ginger over brown rice
Drink: Warm turmeric golden milk or herbal tea

Lifestyle Tips to Maximize the Benefits of Immune-Boosting Foods

1. Stay hydrated – Water helps flush toxins and supports cellular functions.

2. Get enough sleep – Aim for 7–9 hours per night to help the body repair and regenerate.

3. Exercise regularly – Moderate activity boosts circulation and immune surveillance.

4. Manage stress – Chronic stress suppresses immunity; use mindfulness or relaxation techniques.

5. Wash your hands – Good hygiene supports your diet’s efforts in keeping you healthy.

Conclusion

Strengthening your immune system starts with what you put on your plate. A balanced, nutrient-rich diet gives your body the tools it needs to fight off infection, heal faster, and stay resilient year-round. By prioritizing whole foods rich in vitamins, minerals, antioxidants, and fiber, you can actively support your immune health in a natural and sustainable way.

Incorporating these dietary habits into your daily routine doesn’t require drastic changes—it just requires consistency, variety, and mindfulness.

Would you like a printable list of immune-boosting foods, a grocery guide, or a 7-day immune-healthy meal plan? Let me know, and I’ll gladly create one for you!