With the arrival of cold and flu season, many of us look to vitamin C, honey, or lemon and ginger drinks for immune system support.
But experts warn that a healthy, balanced diet makes the biggest difference, and there is no "magic food" that protects with just one dose.
Dr. Jenna Macciochi, an immunologist and best-selling author, explains that about 70% of the body's immune defenses are located in the gut. Their health depends on a balance of nutrients, not a single nutrient.
"Vitamins C, D and A, as well as minerals such as zinc, iron, magnesium and selenium, play a key role in immune function. But no one nutrient acts alone – the balance between them is what matters, and this is achieved with a healthy and varied diet," she explains.
Stress, lack of sleep, low activity, and alcohol also weaken the immune system, reducing the effect of any supplement.
1. Orange juice and vitamin C
Vitamin C is well-known for its immune-boosting benefits, but it doesn't always stop the flu. Dr. Macciochi says that regular consumption can slightly reduce the duration and intensity of the illness if you do catch it.
A small glass of 100% orange juice provides over 80% of the daily requirement for vitamin C, while researchers recommend at least 200mg per day.
These levels can speed up recovery from a cold by about 8%. Other good sources include: kiwi, red peppers, berries, grapefruit, and green leafy vegetables.
2. Yogurt and fermented foods for the intestines
Vitamins A and D are often forgotten, but they play a key role in immune defense. Vitamin A helps produce mucus that flushes out germs during respiratory infections.
Consuming fermented foods like yogurt, cheese, kefir, or kimchi helps strengthen the intestinal microbiome, where a large part of the immune system is located.
A Stanford study showed that people who supplemented with fermented foods for ten weeks had more microbial diversity and calmer immune cells, reducing inflammation.
A serving of full-fat yogurt provides about 250mcg of vitamin A, contributing to strong intestinal immunity.
3. Fatty fish and vitamin D
Vitamin D is essential for protection against winter colds. It stimulates the production of antibacterial proteins and T cells, which fight infections.
Many people are deficient in vitamin D during the winter, so it is recommended:
Daily supplement during autumn and winter,
Foods rich in vitamin D, such as salmon, mackerel, sardines, eggs, and fortified cereals.
A serving of salmon provides over half of the daily requirement of vitamin D and helps the immune system respond more quickly to infections.
4. Oysters and zinc
Oysters are among the richest sources of zinc, a mineral that helps protect against colds. Just 100g of oysters provides 16.6mg of zinc, almost the daily requirement.
Regular use of zinc or short-term supplementation during periods of illness can strengthen the body's defenses.
5. Lean red meat and protein
Lean red meat is rich in protein, B vitamins, iron and zinc, all important for immune function.
Iron helps transport oxygen and produce white blood cells, while zinc contributes to the production of immune cells and natural immunity.
Other good sources of iron and zinc include legumes, nuts, seeds, eggs, and fortified cereals. Eating a varied diet helps the body stay protected during the winter.
Diet and lifestyle are important
The saying “feed a cold and starve a fever” is outdated. According to Professor Daniel Davis, being overweight increases inflammation and the risk of disease, but being underweight can cause nutrient deficiencies that weaken immunity.
Nutritionist Rhiannon Lambert adds:
"Whether you have a cold, flu, or fever, your body needs energy and nutrients to fight the infection. Even if you don't have an appetite, choose nutrient-rich foods that support your body."
By including orange juice, yogurt, fatty fish, oysters, and red meat, along with a healthy lifestyle, your immune system can stay strong and ready to face winter illnesses. /GazetaExpress/
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