Can Diet Boost The Immune System?

As we head into autumn and winter, we all dread the onslaught of cold and flu germs, or yet another Covid-19 variant. The good news is that it is not too late to give our immune systems a boost. Eating well can make a huge difference to the body’s ability to fight pathogens and keep healthy throughout the year.

Start by stocking your kitchen with as wide a range of fruit and vegetables as possible. Remember to “eat the rainbow” and include all colours of produce, as this will help to ensure that you get the full range of vitamins, minerals and antioxidants that your body needs. Nuts, eggs and pulses will also provide essential nutrients to support your immune system.

Try to limit processed foods such as sugary cereals and ultra-processed snacks, as these can lead to inflammation in the body, and interfere with your body’s immune response. Of course the occasional treat will not be harmful, but overall a diet rich in whole foods and low in processed foods is more likely to keep you healthy.

In fact, whole foods such as fruit, vegetables, nuts and pulses are not only useful in terms of the nutrients they provide, but because they are rich in dietary fibre, they also promote gut health. And guess what - gut bacteria play a critical role in the development and function of the immune system. In fact, around 70% of our body’s immune system is located in the gut! Eating whole foods will allow the good gut bacteria to thrive, and will help you stay healthy. Conversely, a diet high in refined carbohydrates and unhealthy fats may adversely alter gut bacteria, potentially leading to a whole host of health issues.

Can dietary supplements help boost immunity? I would highly recommend that everyone take a vitamin D supplement, if not year-round then at least in winter. Vitamin D is important for immune function, and there is also increasing evidence linking good vitamin D levels with less severe symptoms of Covid-19. For children who struggle with tablets, vitamin D can be purchased in spray or droplet form.

Eating fermented foods, such as yogurt or kimchi, is excellent for the gut microbiome and therefore good for immunity. If you dislike these, and feel your digestive health could be better, a broad spectrum probiotic supplement could also be helpful in the winter months.

As a final tip, there are a few foods that have particular immune-boosting qualities. Ginger has incredible anti-inflammatory and antioxidant effects, so do try to include ginger in your cooking, or in smoothies or even ginger shots. Garlic and turmeric have similar properties, so try to incorporate these in your diet as well.

Obviously other factors such as hand-washing, good sleep hygiene and proper hydration will also be important in fighting flus and colds, but the role of diet should not be underestimated. Foods like butternut squash soup, a vegetarian lentil curry, a frittata loaded with vegetables or even a homemade apple and berry crumble will feel comforting in cold weather whilst protecting you from unwanted bugs and germs.

By Jenny Edelstein

Download a Butternut Squash Recipe