Lots of people are asking me
how to keep their immune system functioning well this winter. But it’s important to remember that there are no single foods or specific diets that will ‘boost’ your immunity, despite what you might read online. In the UK there are no foods or drinks that are allowed to make claims that they protect against infection. The nutrients that keep our immune system working well include vitamins A, B6, B12, C and D as well as copper, folate, iron, selenium and zinc. This doesn’t mean that you need
to be taking supplements - and some vitamin supplements can be harmful if taken in large doses. Instead, focus on getting these nutrients from a healthy, varied diet including fruits and vegetables, nuts and seeds, wholegrains, dairy products or fortified alternatives, and meat, fish or plant proteins like pulses. The exception to this is vitamin D, which is mostly produced from exposure to sunlight. To make sure that we’re getting enough year-round it’s recommended that we all consider
taking a daily 10-microgram supplement in autumn and winter. This is even more important if you don’t go outside very much or cover most of your skin. Although research is still in its early stages, a healthy gut microbiome (the range of bacteria and other organisms in your intestine) has also been linked to a role in our
immune system. The best way to achieve this is to have a wide variety of high-fibre plant-based foods like fruit and vegetables, wholegrains, nuts, seeds, beans and lentils. Fermented foods like live yoghurt or kefir might also be helpful. Try adding an extra portion of vegetables to your main meal, and take a look at our tips on eating more pulses. As well as helping to support
your immune system, eating this way can help you feel better, and is great for your heart health too. Updated October 2022 Victoria Taylor is a registered dietitian with more than 20 years’ experience. Her
work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. At the BHF she advises on diet and nutrition. More useful informationA healthful, balanced diet plays a vital role in staying well. The following foods may help to boost the immune system: 1. Blueberries
Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immune defense system. Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not. 2. Dark chocolateDark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals. Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation. 3. TurmericTurmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric. According to a 2017 review, curcumin has antioxidant and anti-inflammatory effects. 4. Oily fishSalmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids. According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA). RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body. 5. BroccoliBroccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health. 6. Sweet potatoesSweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color. Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays. 7. SpinachSpinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:
Vitamins C and E can help support the immune system. Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people. 8. GingerPeople use ginger in a variety of dishes and desserts, as well as in teas. According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness. 9. GarlicGarlic is a common home remedy for the prevention of colds and other illness. One review looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold. The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds. 10. Green teaGreen tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system. As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold. 11. KefirKefir is a fermented drink that contains live cultures of bacteria that are beneficial for health. Initial research suggests that drinking kefir may boost the immune system. According to a 2017 review, various studies have shown that regular consumption of kefir can help with:
The majority of the research that supports this was carried out on animals or in a laboratory. Researchers need to perform additional studies to understand how kefir may prevent disease in humans. 12. Sunflower seedsSunflower seeds can make a tasty addition to salads or breakfast bowls. They are a rich source of vitamin E, an antioxidant. In the same way as other antioxidants, vitamin E improves immune function . It does this by fighting off free radicals, which can damage cells. 13. AlmondsAlmonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber. A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system. 14. Oranges or kiwifruit (kiwis)Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing. While scientists are still not sure exactly how it helps, vitamin C may reduce the duration of common cold symptoms and improve the function of the human immune system. 15. Red bell pepperFor people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C. Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling, according to a study on cooking methods. Share on PinterestWashing hands properly may help make the immune system stronger.The following lifestyle strategies may make a person’s immune system stronger:
Enjoying the 15 immune-boosting foods covered in this article may strengthen people’s immune system and improve their ability to fight off infections. That said, it is important to remember that the immune system is complex. Eating a healthful, balanced diet is just one way to support immune health. It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking. Anyone who gets frequent colds or other illnesses and is concerned about their immune system should speak to a doctor. |
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