There's no single food or supplement that will “boost” your immune system or fight off a virus but what you eat every day genuinely matters. A varied diet rich in vegetables, fruit, quality protein and fermented foods provides the vitamins and minerals your immune system needs to function normally. This guide covers which foods and nutrients help, and how to build them into your week.
Your immune system maintains homeostasis by defending against viruses and bacteria which can cause inflammation in the body, illness and disease. Nutritional deficiencies can impair immune function, increasing both the risk and severity of the infection.
How does food support your immune system?
Your immune system relies on a steady supply of certain nutrients including vitamin C, vitamin D, zinc, vitamin A and protein to work normally. A shortfall in these can affect how well it functions. Eating a varied, colourful diet is the most reliable way to get them, because different foods supply different nutrients. Over 70% of immune activity is associated with the gut, so fibre and fermented foods matter too.
Which nutrients matter most for immune function?
Vitamin C contributes to normal immune function. Found in citrus, capsicum, kiwifruit, berries and leafy greens.
Vitamin D supports normal immune function. From sunlight, oily fish, eggs and mushrooms.
Zinc contributes to normal immune function. In meat, shellfish, seeds, legumes and wholegrains.
Vitamin A supports normal immune function. From carrots, sweet potato and dark leafy greens (as beta-carotene).
Protein, the body needs adequate protein to make immune cells and antibodies. Include a quality source at each meal.
Everyday foods that support immune health
Citrus & berries
Oranges, lemons, kiwifruit and berries are rich in vitamin C, which contributes to normal immune function and is also an antioxidant. Vitamin C is easily lost in cooking, so enjoy these fresh.
Leafy greens & cruciferous vegetables
Spinach, kale and broccoli provide vitamin C, folate and other plant compounds, alongside fibre that supports gut health.
Carrots & orange vegetables
Carrots and sweet potato are rich in beta-carotene, which the body converts to vitamin A, a nutrient that supports normal immune function.
Ginger, turmeric & garlic
These flavour-rich additions are traditional favourites in nourishing cooking and add antioxidants and interest to meals. Enjoy them for their flavour and as part of a varied, plant-rich diet.
Matcha
Matcha is the most nutrient-rich green tea in the world. The best matcha needs to be organic and ceremonial grade which is more potent in antioxidants. The antioxidants in matcha are beneficial in strengthening the immune system; green tea keeps the immune system running normally. Healthy immune systems are better at handling infections from bacteria and viruses. Drinking matcha can also make you feel relaxed, calm and happy due to the high levels of L-theanine.
Mushrooms & eggs
Some mushrooms and eggs provide vitamin D, which supports normal immune function, useful in winter when sunlight is limited.
Fermented foods
Yoghurt, kefir, sauerkraut, kimchi and miso contain beneficial bacteria that support gut health and since so much immune activity is linked to the gut, keeping your gut well-fed matters.
Quality protein
Your body uses protein to build immune cells and antibodies. Include a quality source fish, eggs, legumes, tofu or a clean protein powder at each meal.
Probiotics
Probiotics are live microorganisms (good bacteria) that reside in the gut. Probiotics support our immune system, aid digestion and assist with nutrient absorption into our bloodstream. Take probiotics and/or eat fermented foods. Fermented foods are naturally packed with probiotics that promote healthy gut bacteria. Examples include kefir, kombucha tea, yoghurt, miso, sauerkraut, kimchi and fermented vegetables.
What are the signs of a healthy immune system?
Rather than looking for a quick fix, the most useful thing you can do is support your immunity consistently. Habits associated with healthy immune function include eating a varied, colourful diet, getting enough sleep, managing stress, staying active and keeping alcohol moderate. There's no food or supplement that strengthens immunity overnight, consistency is what helps.
Which fruit is best for immune support?
Citrus fruits and kiwifruit are among the highest in vitamin C, which contributes to normal immune function. Berries add vitamin C plus antioxidants. There's no single 'best' fruit variety across the week gives you the widest range of nutrients.
An easy way to add more fruit & vegetables: Organic Superfood
Getting enough colour and variety every day is the hard part. The Healthy Chef Organic Superfood is a convenient way to top up: a berry-tasting blend of 10 organic fruits and vegetables. Including beetroot, carrot, kale, spinach, broccoli sprout, acai and maqui rich in antioxidants, with prebiotic fibre to support gut health. Stir 2 teaspoons into water, yoghurt or a smoothie.
For a daily greens top-up, Everyday Greens is another simple option, a blend of green wholefoods to help you get more vegetables into your day.
I love making fresh vegetable juices scented with anti-inflammatory nutrients such as ginger and turmeric. I also love recipes such as my Immune-Boosting Chicken Soup or Super C Immune Boosting Smoothie that make me feel healthy and strong!
Teresa Cutter's Immune Boosting Smoothie Recipe
Ingredients:
- 2 Whole Oranges
- 1 Whole lime
- 1/2 Whole lemon
- 1 large handful of baby spinach leaves
- 1 1/2 - 2 cups of water
- 1/2 teaspoon Organic Matcha Green Tea
- 1 tablespoon Healthy Chef Protein
Method:
- Peel oranges, lime and lemon.
- Combine all ingredients in a high-performance blender with water.
- Blend for a few seconds until smooth.
-
Enjoy and allow your body to be nourished.
Serves 2.
You Could Also Add These Boosters:
- Pineapple – High vitamin C - Contains Bromelain that aids digestion and has anti-inflammatory properties.
- Manuka Honey is antibacterial to help fight virus and bacteria.
- Ginger is anti-inflammatory + helps promote gastric motility.
- Turmeric – Natural antiviral
