These are the best immune-boosting foods to keep you healthy this winter
If you were one of the lucky ones to avoid the cold that’s taken down the majority of the UK over the past few weeks, congrats – it would appear you have a very strong immune system. More likely, though, you’re either battling the last of the sniffles, coming down with a serious case of the flu, or living in fear that you too will be spending the next few days in bed (with a fever, runny nose and chicken soup) like the rest of us, imminently.
Unfortunately, the change of seasons is usually the time where our bodies are most prone to catching viruses, like colds and flus, and our immune system has a major part to play.
“Our immune system is a complex network of cells, tissues, organs, and chemical messengers that help protect the body against viruses, bacteria, toxins, and perceived threats to the body,” says Rhian Stephenson, nutritionist and founder of Artah, the wellness brand about to launch new immunity supplement, Cellular Defense.
“The immune system is made up of two arms - the general or innate immune response, and the specialised or adaptive response," she continues, of which the general immune response is our first line of defence against illness and infection.
Boost your immunity, fast.
Since many of us are returning to the office for the first time this winter, socialising in larger groups and going about our daily commutes after almost two years working in the cold-free confines of home, looking after our immune system is now all the more important.
“Colds, flus and other respiratory illnesses are also more prevalent in the winter months, so this is when we need solid nutritional support the most,” Stephenson adds. “We are inside more, have less sunlight exposure and vitamin D levels are also at their lowest because of the darker days, which can negatively impact immune strength.”
Luckily, there are plenty of ways to keep our immune system fighting fit – starting with making sure we're eating a varied diet (hello, immune-boosting foods!) throughout the coldest months.
Expert advice.
While supporting your immunity encompasses a healthy lifestyle as a whole, including getting enough sleep and drinking plenty of water, “If your nutrition is contributing the vitamins, minerals, and antioxidants then you're more likely to have a robust immune system,” Rhian confirms.
"First and foremost, fresh fruits and vegetables rich in colour will give you plenty of “Vitamin C, Vitamin A and antioxidants,” says Stephenson, along with herbs, roots and spices (think fresh ginger, turmeric root, cayenne, rosemary, thyme, garlic and cinnamon) which she explains all contain phytochemicals that help support immunity.
But there’s a whole host of other immune-boosting foods to choose from. Here, we've listed our Top 20 foods to help nourish and revitalise your body, and give your immune system a serious boost in the process. Combine with plenty of sleep and exercise for maximum effect.
Rex FeaturesRed Bell Peppers
The jury is out on whether vitamin C consumption directly aids the curing of the common cold , but what has been proven is that dosing up on the antioxidant can significantly reduce the symptoms, strengthening the skin – your body’s first line of defence – and increasing antibody production.
Red bell peppers contain almost twice the amount of vitamin C in most vegetables and fruits – including oranges – so try adding some fresh slices to a salad or whizzing up in a tasty gazpacho.
Rex FeaturesFormed from the nectar of the Manuka bush, this sweet treat native to New Zealand is sought-after for its anti-bacterial and anti-fungal properties, which can fight infection in the body. Some health experts claim that eating a couple of spoons a day promotes good digestion and rejuvenation during sleep too, while applying it directly to problem areas can help to combat conditions such as eczema, acne, ulcers, and accelerate the healing time of wounds and scars. We’re stocking up now!
Rex FeaturesGarlic
Want to protect yourself from coughs, colds, flu, and other unpleasant illnesses? Try adding a couple of cloves of garlic – raw, if possible – to your evening meal. Garlic not only contains powerful toxin-battling antioxidants, it also hosts a naturally-occurring chemical called allicin, which reacts with the blood to create a product capable of killing off harmful bacteria and viruses. Just have the chewing gum on standby…
Rex FeaturesOnion
Not keen on garlic? Try onions – the pungent bulbs contain a powerful natural chemical called quercetin, which can boost the immune system’s defences against bacterial infections and viruses, reduce inflammation and bloating in the body, ease digestion and detoxify the blood.
Add to this the lowering of cholesterol in the blood stream, the safe destruction of food poisoning bacteria E.coli and salmonella, and we’re all wondering why we don’t eat onions more often.
Rex FeaturesCarrots
Ever wondered why Bugs Bunny never came down with the flu? We suspect his diet of carrots, carrots and more carrots may have had something to do with it. The orange vegetable contains high amounts of beta carotene, which is a powerful plant nutrient that boosts the immune system’s production of infection-fighting white blood cells. To get the most out of your carrots, eat them raw – try shredding a few over a tasty salad, or blend into a smoothie.
Rex FeaturesChilli
Aside from the fact that chilli is great for boosting the metabolism, a single pepper also contains a full day’s supply of beta carotene and twice your recommended daily allowance of vitamin C – an essential antioxidant that helps to battle toxins and foreign bodies in the blood stream. So ditch the buckets of orange juice, and opt for adding a spicy low calorie chilli to your meals instead. Not bad for the sinuses either if you’re blocked up with a cold…
Rex FeaturesGinger
Got a sore tummy? Along with peppermint, ginger is one of the best foods you can eat to aid digestion and fight inflammation in the stomach. Ginger is also a powerful antioxidant, and can also help to stimulate your circulation, aiding detoxification, and cleanse the colon. Try slicing a small amount into a stir fry or opt for some ginger herbal tea for a great caffeine-free after-dinner drink.
Rex FeaturesYogurt
Eating live, foreign bacteria may seem a little strange, but consuming the types of natural organisms found in yogurt can actually do your immune system the world of good. Natural, plain yogurt contains “good bacteria” that is essential for maintaining a healthy digestive system, while some even help fight harmful bacteria like salmonella and even viral infections. Try to include a serving with your breakfast, or as part of a smoothie.
Rex FeaturesLeafy Greens
Bored of eating broccoli? Opt for nutrient-rich leafy greens such as kale, spinach, mustard greens and turnip greens instead. Much like our immune system-boosting friend, these tasty morsels are packed full of beta carotene, vitamins A, C, iron and zinc, but also vitamin E, which can be difficult to find in large quantities in the diet. Why not steam together for a delicious hot salad, or add to soups or stir fries for a bit of variety?
Rex FeaturesSweet Potatoes
We’re struggling to think of a better way to top up our vitamin A and beta carotene levels this winter than snacking on a bowl of sweet potato wedges. Not only are they full to the brim with anti-oxidising nutrients, but they’re also a great source of fibre and slow-release energy, keeping your blood sugar levels at a regular pace, and tackling fatigue head-on. Peel, cut into thick wedges, and roast in the oven with a little olive oil for a healthy treat.
Rex FeaturesMushrooms
Mushrooms the most mysterious of all the foods we’ve listed here, as the exact components that make them such powerful health boosters are not fully known. What is known is that mushrooms aid the production of white blood cells in the body, which fight infection and harmful bacteria. They also make existing cells more aggressive to foreign bodies. Shiitake and maitake are the best – you should be able to find these in most good supermarkets.
Rex FeaturesBrazil Nuts
Along with shellfish, brown rice and egg yolks, Brazil nuts are particularly good sources of selenium – a mineral which actively increases the number of white blood cells in the body and strengthens their fighting power. Packed full of iron, anti-oxidant vitamin E, copper, magnesium, manganese, potassium and calcium (phew!), just a few nuts a day is enough to boost your immunity and keep your skin – your body’s first defence – looking glowing.
istockphotoTumeric
Ever wondered why a good, hot curry works a treat when you’re feeling ropey? Asides from the mega combination of immune system-boosters like garlic, ginger, and chilli, turmeric as powerful health properties of its own. The yellow spice contains a naturally occurring chemical called curcumin, which has anti-inflammatory effects and infection-fighting properties. The powder itself also has antiseptic qualities when applied topically, and can be used to clean cuts, burns.
Rex FeaturesOregano
Ever wondered what the point is to this peppery green herb, often found in Italian foods such as pizza and pasta? Well, oregano is one of the most anti-oxidant leaves you can snack on, and is particularly high in phenolic acids and flavonoids – two nutrients that ease inflammation and help to protect against illnesses like the common cold, flu, fevers and indigestion. Combined with garlic, tomatoes, and onions? The humble herb is a fantastic health booster.
Rex FeaturesLemon
Hot water, fresh lemon juice, manuka honey and ginger – is there any better immune system-boosting beverage than that to combat the sniffles? We doubt it. Aside from being packed full of vitamin C, lemons are ideal for restoring the body’s acid-alkali balance, which keeps your insides at a steady pH. This means your body is able to better support healthy bacteria, instead of viruses and foreign bodies which thrive and multiple in more acidic environments.
Rex FeaturesEgg Yolks
Egg yolks are rich sources of both zinc and selenium – both of which can encourage glowing skin and a clear complexion, as well as helping the body to fight off infection. Other foods rich in selenium include…
Rex FeaturesAlmonds
For health-giving properties, almonds really are top of the nuts. As well as containing high levels of vitamin E, they are rich in B-vitamins, protein and complex carbohydrates, all of which contribute to a stable immune system.
Rex FeaturesRosemary
Rosemary contains immune-system boosting ingredients like carnosol, which is also believed to have memory-enhancing properties. The aromatic herb is also known to have antioxidant, anti-inflammatory and anti-carcinogenic properties, which tackle foreign cells that could potentially turn cancerous.
Rex FeaturesTomatoes
Tomatoes are full of an antioxidant called lycopene, which not just aids the body’s natural defences against harmful free radicals, but is also thought to help prevent the onset of certain forms of cancer, among other illnesses.
iStockMackerel
Oily fish like mackerel are particularly nutritious forms of low calorie protein. Packed full of omega 3 and 6, calcium, selenium, magnesium, potassium, folate, niacin, vitamins A, B12, C and K (phew!), eating a portion of mackerel three times a week is your one-way ticket to glowing skin, shiny hair and a better immune system.
