No single food can protect you from colds or flu, but a diet with enough vitamins, minerals and protein supports the immune system. These are practical, widely available options for autumn and winter.
Vitamin C from whole foods
Citrus, kiwi, red peppers, broccoli and strawberries are good sources. Vitamin C is needed for normal immune function, and the body does not store it, so eat some every day.
Zinc and protein
Lentils, chickpeas, pumpkin seeds, eggs, and lean meat or fish provide zinc and protein, both of which the immune system needs to make new cells.
Vitamin D
Many people have low vitamin D in winter. Oily fish, eggs and fortified foods help, and a doctor can check your levels if you are unsure.
Warm, simple meals
- Vegetable and lentil soups provide fluid, fibre and nutrients in one bowl.
- Garlic and onion add flavour and contain compounds studied for their antimicrobial properties.
- Yoghurt and kefir support gut health, which is closely linked to immunity.
What matters as much as food
Sleep, regular activity, handwashing and staying up to date with recommended vaccines have a much larger effect on your risk than any single food. If you have a fever that lasts more than three days, trouble breathing or chest pain, see a doctor promptly.
This article is for general information only and is not medical advice. If you have a medical condition or take medication, talk to your doctor or a registered dietitian before changing your diet.
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