The Best Foods To Support Immunity

Want to strengthen your immunity? You’re in good company. Our nutritionists are here to guide you in discovering the best foods that can help your immune system thrive.

As the seasons change, shorter days and colder temperatures often mean more people around you are battling the winter sniffles. Your immune system acts as your body’s defense against these illnesses, composed of a variety of cells, proteins, and structures that work tirelessly to protect you from a range of diseases.

While many factors influence immune health, one key element is maintaining a healthy lifestyle and a balanced diet. In this article, we’ll explore five foods you can incorporate into your daily routine to support your immunity.

Here are some of the best foods for immunity

Citrus Fruits

Oranges, grapefruits, strawberries, and lemons are all excellent sources of vitamin C. You’ve probably heard that increasing your vitamin C intake is a go-to strategy when you have a cold or flu, and that’s because this vitamin is vital for immune defence. It plays a crucial role in supporting the production and function of specific types of white blood cells that help to fight off bacteria and viruses.

To keep your immune system in top shape, it's important to ensure you get enough vitamin C. Aim to meet the recommended dietary allowance (RDA).

Leafy Greens

Spinach, kale, and Swiss chard are nutrient-rich foods packed with vitamins, minerals, and antioxidants, all of which are great for your immune system. These leafy greens are rich in vitamins A, C, and K, which play vital roles in immune function and help your body fend off infections. For example, vitamin A is a powerful antioxidant that acts as a frontline defence against infection.

That’s not all, leafy greens are also loaded with fibre, which supports gut health, a key player in overall immunity. Whether you toss them in a salad or blend them into a smoothie, adding leafy greens to your diet is a great way to support your immune health.

Oily Fish

Oily fish such as salmon, tuna, and mackerel are all rich in omega-3 fatty acids, known for their anti-inflammatory properties and ability to increase the activity of white blood cells, your body’s key defenders against infections. These fish are also great sources of vitamin D and high-quality protein, which further support your immune system and overall health.

It’s often recommended to include oily fish 1-2 times a week in your diet. However, for those who don’t consume fish, flaxseeds, chia seeds, and walnuts are excellent sources of omega-3 fatty acids that can provide similar immune-supporting benefits. Simply add them to your morning porridge or salad at lunch for those benefits!

Nuts

Nuts like Brazil nuts, almonds, and cashews are loaded with key minerals like selenium and zinc, both of which are super important in supporting your immune system.

Brazil nuts, in particular, are packed with selenium, a powerful antioxidant that helps protect your cells from damage and is essential for the proper functioning of immune cells. Not getting enough selenium has been associated with a slower immune response. Zinc, another essential nutrient found in nuts, plays a crucial role in regulating various parts of the immune system. Snacking on a handful of these nuts as a daily snack, or adding them to your meals, is a simple way to enhance your immune health.

Yogurt

When it comes to choosing yogurt for immune health, look for those labeled with ‘live’ or ‘active cultures.’ Greek yogurt is a great choice, as it is packed with protein and often contains probiotics. Additionally, many yogurts are fortified with vitamin D, which is vital for immune function, as many immune response cells have vitamin D receptors.

Since 70-80% of your immune cells are found in the gut, keeping your gut healthy is key to supporting its defenses. The probiotics in these yogurts help to enhance gut microbial diversity, which can strengthen your immune response.

For anyone who struggles to consistently eat a wide variety of fruits and vegetables, a nutrient-rich greens blend can help bridge the gap.

Huel Daily Greens, for example, combines 91 vitamins and minerals, superfoods, clean greens, antioxidants, adaptogens, probiotics, and botanicals — all in one scoop. It includes key nutrients like vitamin C, selenium, and zinc, which are essential for supporting a healthy immune system.

Words: Jessica Stansfield, RNutr, Nutrition Manager