Foods to boost your immune system this winter

Foods to boost your immune system

1. Citrus fruits

Citrus fruits such as oranges, lemons, grapefruits, and clementines are well known for their vitamin C content. Vitamin C helps support the normal function of the immune system and is something the body cannot store in large amounts.

Adding fresh citrus to breakfasts, snacks, or salads is an easy way to increase your intake.

2. Berries

Strawberries, blueberries, and raspberries are rich in antioxidants. These compounds help protect cells from damage caused by everyday processes in the body.

Having berries with yoghurt, porridge, or blended into smoothies can help boost antioxidant intake through the winter.¹

3. Garlic

Garlic contains naturally occurring compounds that may help support immune health.² Some people like to use garlic in soups and stews during winter to help add both flavour and nutritional value.

Adding it towards the end of cooking can help preserve more of its beneficial compounds.

4. Ginger

Ginger is often used when people feel under the weather. It may help soothe digestion and is commonly used in teas, stir-fries, and curries.³

Fresh ginger can be grated into hot water with lemon for a warm winter drink.

5. Leafy green vegetables

Spinach, kale, and other dark green vegetables are high in vitamins A and C. These nutrients support healthy immune function and provide fibre, which is important for digestive health.

Light cooking methods, such as steaming, help preserve vitamins.

6. Yoghurt and fermented food

Foods such as live yoghurt, kefir, sauerkraut, and kimchi contain 'good’ bacteria that support the gut microbiome.

Supporting gut health is an important part of helping to boost your immune system in winter as the gut plays a key role in the body’s immune defences.

7. Nuts and seeds

Almonds, walnuts, pumpkin seeds, and sunflower seeds provide vitamin E, healthy fats, and minerals such as zinc and selenium. Zinc, in particular, is important for normal immune cell function.

A small handful of nuts or seeds makes a convenient snack or salad topping.

8. Oily fish

Oily fish including salmon, mackerel, and sardines are high in omega-3 fatty acids. These fats play a role in managing inflammation in the body.⁴ Oily fish also contain vitamin D, which is especially relevant in winter when sunlight levels are lower.

Add salmon or mackerel as the primary protein for a dinner meal or lunch.

9. Mushrooms

Some mushrooms provide small amounts of vitamin D, particularly when exposed to light. They also contain B vitamins and selenium.

Mushrooms can be added to pasta dishes, soups, and omelettes to help increase nutrient intake over the colder months.

10. Beans and lentils

These plant-based protein sources contain iron, zinc, and B vitamins. Iron supports the transport of oxygen around the body and helps prevent tiredness.

Adding lentils to soups or having beans in salads or stews can be a simple way to increase intake.

Other ways to support immunity in winter

Food is only one part of immune health. Other helpful habits that can support your immune system include:

• Getting enough sleep.

• Staying hydrated.

• Being physically active where possible.

• Washing hands regularly to reduce the spread of viruses.

Summary

Learning how to boost your immune system in winter does not require major changes. Eating a varied diet with fruits, vegetables, wholegrains, healthy fats, and fermented foods can support your body’s natural defences.

While these foods cannot prevent illness completely, they may help your immune system function at its best through the colder months.

Further reading

1. Nóra Pap et al: Berry polyphenols and human health: evidence of antioxidant, anti-inflammatory, microbiota modulation, and cell-protecting effects

2. Rodrigo Arreola et al: Immunomodulation and Anti-Inflammatory Effects of Garlic Compounds

3. Mehrnaz Nikkhah Bodagh et al: Ginger in gastrointestinal disorders: A systematic review of clinical trials

4. A. Simopoulos et al: Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases.