Foods That Support the Immune System in Autumn and Winter

When the cold weather starts, the body's defences are put under more strain. It is especially important to keep the immune system in good shape in autumn and winter, so these months are a good time to eat well and get the vitamins and minerals the body needs. Foods that support the immune system can be part of looking after your health. So which foods help support immunity?

How Can You Support the Immune System?

There are many things you can do to support your immune system in autumn and winter, and foods that support the immune system are a big part of it.

Make the Most of Vitamin C

Vitamin C is among the most important vitamins for the immune system. This powerful antioxidant supports the body's normal defences. Fruits such as oranges, mandarins, grapefruit and kiwi are rich in vitamin C. Green leafy vegetables and winter vegetables such as broccoli also contain plenty of vitamin C.

Support Gut Health with Probiotics

An important part of the immune system is linked to the gut. Probiotics support gut health. Fermented foods such as yoghurt, kefir and pickles are natural sources of probiotics and support the healthy working of the digestive system.

Ginger and Turmeric

Known for their antioxidant and anti-inflammatory properties, ginger and turmeric are traditionally enjoyed in the cold months. Ginger tea, or turmeric added to meals, is a comforting way of including them in your diet.

Include Omega-3 Fatty Acids

Among foods that support the immune system, omega-3 fatty acids may help keep inflammation in check as part of a healthy diet. Oily fish such as salmon, mackerel and sardines, and plant sources such as walnuts and flaxseeds, are rich in these fatty acids.

Do Not Neglect Your Water Intake

In winter, water intake is often neglected because of the cold weather, but the body always needs water. Drinking enough water through the day supports the body's normal functions. Good hydration supports general wellbeing.

Keep an Eye on Vitamin D

Because there is less sunlight in autumn and winter, levels of vitamin D can drop. This vitamin is very important for the immune system. Include sources such as egg yolk, dairy products and fish in your diet, and make the most of sunlight where you can. If you are concerned about your vitamin D level, speak to your doctor.

Do Not Forget Zinc and Iron

Among foods that support the immune system, the minerals iron and zinc are needed for the immune system to work properly. Zinc supports the body's normal defences, while iron supports energy levels. Pumpkin seeds, sunflower seeds, red meat and pulses are natural sources of these minerals.

Other Ways of Supporting the Immune System

The immune system is supported not only by nutrition but also by lifestyle choices. Regular sleep, keeping stress in check and regular exercise all play a part. A balanced eating plan and healthy lifestyle habits can help you get through the winter months comfortably.

In short, it is worth paying attention to nutrition in autumn and winter. Give priority to natural foods rich in vitamins and minerals. Foods that support the immune system, such as vitamin C, probiotics, omega-3 fatty acids, zinc and iron, are a good part of looking after yourself, although no food can guarantee that you will not get ill. For a healthy winter, fill your table with immune-supporting foods.

This article is for general information only; please consult your doctor and dietitian about your own situation.