How to support your immunity
Discover how diet and lifestyle changes can help support the immune system, and what foods to incorporate into your diet to help you get all the nutrients you need
Want to find out how to stay free of coughs and colds, but not sure what vitamins you should be stocking up on? What about all the old wives' tales about bizarre food concoctions that are said to ward off symptoms?
The truth is that the natural function of a healthy immune system is the best defence against the common cold. While it's no guarantee that you won't succumb to sniffles or a sore throat, eating a balanced and varied diet that includes plenty of fruit and veg will ensure you're getting all the vital micronutrients that your immune system needs to work effectively.
Discover how food affects your mood, what to eat to help beat common health problems and find out how to feel more energetic, cut back on sugar and improve your digestion.
Five tips for supporting your immune system
1. Top up your vitamin D
It's less of a concern when the sun's out, but when there's less of it, levels of vitamin D (the 'sunshine vitamin') are likely to be low. This vitamin is important for immune function, so try to include food sources regularly in your diet. Useful options include eggs, mushrooms and oily fish like salmon.
Try our coriander salmon with curried quinoa & pomegranate and read more about why we need vitamin D.
2. Eat onions and garlic
Onions, garlic and chives not only add flavour to dishes, they also contain potent oils that have anti-microbial properties. The health benefits of onions and garlic make them a great addition to a balanced diet - make the most of both in this vegan jambalaya.
3. Choose nourishing foods
There is some evidence to suggest that a diet with too many calories and refined sugar can impair the immune system – yet another reason to limit your intake of sugar, alcohol and highly processed carbs. Try to focus on nourishing ingredients, healthy fats, lean proteins and complex carbohydrates in your daily diet. Give it a go with our homemade muesli with oats, dates & berries.
4. Eat healthy fats
Omega-3 fats are essential for many aspects of health including immune cell production. Make sure you're eating enough by adding oily fish to your diet, such as mackerel, salmon, sardines and trout. If you're vegetarian or vegan be sure to include plant sources like chia seeds, flax seeds and walnuts. Enjoy our linguine with avocado, tomato & lime for a snack that's packed full of good fats.
Get the facts on all types of fat and find out the top sources of omega-3.
5. Support your gut
There are trillions of bacteria in our gut, and these help our body to digest food, maintain balance and stay healthy and well. In fact, more than 70% of our immune defences lie in the lining of our gut, so it's essential to include gut-friendly foods in our diet if we want to fight off colds and infection.
Including probiotic foods like live yogurt, kefir, kimchi, sauerkraut and apple cider vinegar can help to feed the beneficial bacteria in the gut. Start your day with peach & orange yogurt pots with ginger oats - you'll benefit from the oats and bio yogurt.
Discover the top probiotics foods you should be eating, plus more on gut health and what it really means.
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All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Any Healthy Diet Plan featured by Good Food is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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