Diet plays a huge role in how resilient your immune system is – and that directly affects how well you fight off or even resist catching winter germs. A diet rich in whole foods, protein, colourful fruits and vegetables, healthy fats and fibre strengthens your body’s immune defences. While a diet high in sugar, alcohol and processed foods makes you easier prey for winter bugs. Below are ten delicious, practical foods (and a few tips) that help support immune function and make you less vulnerable to winter bugs.
The 10 best foods for your immune system
1. Oily fish (salmon, mackerel, sardines)
Oily fish contain omega-3 fats which are anti inflammatory which means they minimise inflammation and support the immune system to work well. Fatty fish also provides vitamin D in small amounts. Aim for two to three portions per week – such as baked salmon or sardines on toast for a speedy supper.
2. Bright citrus and kiwi fruit
Vitamin C doesn’t stop you from catching every cold, but regular intake is linked with shorter and milder colds. Blood oranges are the real superstars of the citrus family. They contain five times the antioxidant activity of a regular orange with the same amount of vitamin C. Pop slices of grapefruit or blood orange on your porridge, or as a mid- morning snack to keep vitamin C intake steady. Remember that eating the whole fruit is better than simply drinking juice, as it contains fibre and nutrients too.
3. Oysters, beef, pumpkin seeds and legumes
Zinc is incredibly important for several aspects of the immune system. When taken early in a cold, zinc appears to shorten symptom duration. Add pumpkin seeds to salads and blend beans into soups for easy zinc boosts.
4. Mushrooms (shiitake, maitake, portobello)
Certain edible mushrooms contain compounds that support immune surveillance and may help your body respond efficiently to invaders. They’re also great in stews and on pizzas when the weather gets cosy. Slice and roast them with garlic and thyme.
5. Yoghurt, kefir and sauerkraut
A large part of the immune system lives in the gut. Probiotics and fermented foods can help maintain a healthy microbiome and, in some studies, reduce the risk of severity of respiratory infections. A published study discovered that people who ate probiotics daily had a lower risk of catching a cold than those who did not eat any probiotic-rich food. Live plain yoghurt with fruit is a daily winner!
6. Peppers, spinach and broccoli
Vegetables deliver vitamin A, vitamin C, folate and antioxidants that support immune barrier defences (skin and mucous membranes) and cell function. Frozen veg is often just as nutritious as fresh, can be cheaper and lasts longer. Stir fries, soups and tray bakes are all good ways to use them.
7. Garlic and onions
Garlic contains sulphur compounds with demonstrated antimicrobial and immune stimulating effects in studies. Regularly including garlic and onions in your diet may help general immune resilience (plus they taste good). Crush garlic and allow five minutes before cooking to maximise its active compounds.
8. Eggs and lean poultry
Immune cells are made from protein. Eggs and lean poultry are also good sources of zinc, selenium and B vitamins – all useful for a robust immune response. Hard boiled eggs are a quick snack that beats sugary cereal bars any day.
9. Nuts and seeds (almonds, walnuts, chia)
Vitamin E and selenium are important for antioxidant defences and immune function. Nuts and seeds are an easy way to get them. Snack on a small handful, sprinkle them onto porridge or add them to salads for crunch.
10. Whole grains and beans
Fibre feeds the gut bacteria which in turn support the immune system. Having a variety of fibres (oats, whole grains, beans, lentils) helps to keep your gut bacteria happy too. Swap white rice for mixed grains and add lentils/beans to soups and stews.
11. Ginger
When it comes to treating a common cold, ginger is one of the best foods for relief. In a review published in the International Journal of Preventative Medicine, researchers found that ginger’s potent anti-inflammatory properties were key in the root’s powers to combat a cold or flu.
12. Pomegranate
Pomegranate contains polyphenols that can help treat and prevent coughs and colds. Studies have shown that concentrated amounts of polyphenol antioxidants, like those found in pomegranate juice, can reduce the duration of a cold by as much as 40%.
13. Bone broth
After being unwell, your body needs nourishment to rebuild strength, restore nutrients and repair the gut. This is where bone broth comes in. It’s soothing, hydrating, rich in minerals needed for recovery. Try this simple recipe: bone broth.
A note on vitamin D
Vitamin D is not a vitamin, but is actually a hormone produced by the body. It is one of the immune system’s champion fighters. Your body makes 90% of its vitamin D from sunlight. As daylight shortens from September to early April, the lack of sunlight makes it difficult for your body to make the vitamin D it needs. Not getting enough vitamin D can weaken the body’s immune defences, so it’s a good idea to take a supplement. Vitamin D is also found in oily fish, egg yolks and whole milk.
Eating these foods means more vitamins and minerals, a healthier microbiome, less inflammation and stronger barriers to keep bugs at bay and reduce recovery time if we do get ill. But remember, food is just one pillar. Sleep, hand washing, avoiding crowded, poorly ventilated spaces and sensible supplement use when required are equally as important. As always, the bottom line is to choose fresh, whole foods as much as possible, and to eat a wide variety of colourful (and tasty) foods. By including less ultra processed foods, you can reduce disease risk and promote healthy immune function.
Further reading
Back to school tips for families
Healthier smoothie recipes
Best vitamin D supplements | capsules, liquid, sprays, gummies
Eat well for… immunity
Stock Up On These Immune-Supporting Budget Foods To Survive Winter
10 of the healthiest Mediterranean recipes
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