Top 8 Foods That Support Immune System Health
As we navigate through colder months and seasons of colds and flu, keeping our immune system strong is a top priority. Fortunately, the food we eat can play a huge role in bolstering our natural defences. Here’s a look at some of the best foods for immune health, featuring insights from renowned immunologist Dr. Jenna Macciochi and nutrition scientists at Zoe.
1. Garlic
Garlic is known as one of nature’s best immunity heroes, thanks to its antimicrobial and anti-inflammatory properties. Rich in compounds like allicin, garlic can help strengthen the immune system, making it easier for your body to fend off colds and infections.
• How to Add It: Crush fresh garlic into salad dressings, soups, or roasted veggies.
• Why It Works: Allicin, found in fresh garlic, has been shown to enhance immune function and may help reduce the severity of colds and flu.
Dr. Jenna Macciochi recommends garlic as a staple for supporting immune health through its antibacterial properties (Detox Kitchen).
2. Citrus Fruits
Citrus fruits like oranges, lemons, and grapefruits are packed with vitamin C, a powerful antioxidant that helps support the immune system. Vitamin C supports the production of white blood cells, which are essential for fighting infections.
• How to Add Them: Enjoy fresh citrus as a snack, add lemon to hot water, or top salads with orange slices.
• Why It Works: Vitamin C plays a vital role in immune health by neutralising free radicals, which can damage cells and weaken immunity.
For more on the role of vitamin C, see Zoe’s tips on using antioxidants to support ageing healthily (Zoe).
3. Yogurt
Yogurt, especially varieties with live and active cultures, is a great source of probiotics. These beneficial bacteria help balance the gut microbiome, where much of the immune system resides. A healthy gut can lead to a more resilient immune response.
• How to Add It: Enjoy a bowl of plain yogurt with berries or add it to smoothies.
• Why It Works: Probiotics support the gut lining, which is essential for a healthy immune system, helping to block harmful bacteria and viruses.
As Dr. Macciochi highlights, a healthy gut is key to supporting overall immunity, making probiotic-rich foods like yogurt a daily essential (Detox Kitchen).
4. Ginger
Ginger is a warming root with powerful anti-inflammatory and antioxidant effects. It can help soothe a sore throat, reduce inflammation, and provide relief from nausea – making it especially helpful during cold and flu season.
• How to Add It: Steep fresh ginger in hot water with lemon, add it to soups, or blend into smoothies.
• Why It Works: Ginger contains compounds that help reduce inflammation and support immune health, particularly in the respiratory system.
Ginger’s ability to support the immune system is widely recognised, as noted by nutrition experts at Zoe, who recommend warming foods for winter immunity (Zoe).
5. Spinach
Spinach is loaded with vitamins A, C, and E, as well as antioxidants and beta carotene, all of which support immune function. It’s also a source of fibre, which helps maintain gut health, an essential factor in overall immunity.
• How to Add It: Toss spinach into salads, blend it into smoothies, or stir it into soups.
• Why It Works: The antioxidants in spinach help fight inflammation, while vitamins A and C support immune cell function.
The immune-supportive benefits of leafy greens like spinach make them a top choice for a resilient immune system, as highlighted by Dr. Jenna Macciochi (Detox Kitchen).
6. Almonds
Almonds are rich in vitamin E, an antioxidant that helps protect cells from damage and supports the immune system. They also contain healthy fats, which aid the absorption of fat-soluble vitamins.
• How to Add Them: Snack on a handful of almonds, sprinkle them over porridge, or add almond butter to smoothies.
• Why It Works: Vitamin E, found in nuts like almonds, acts as a powerful antioxidant that helps maintain immune cell health.
Nuts like almonds are an easy, satisfying way to support immunity, as they’re packed with essential vitamins and minerals (Zoe).
7. Turmeric
Turmeric, the golden spice, contains curcumin, which has anti-inflammatory and antioxidant properties. This can help the immune system by reducing inflammation, making it easier for the body to respond to infections.
• How to Add It: Add turmeric to curries, stir into soups, or make a warming turmeric latte.
• Why It Works: Curcumin has been shown to support the immune response by fighting inflammation and supporting cell health.
For best results, pair turmeric with black pepper, as the piperine in pepper boosts curcumin absorption, as recommended by experts in immune health (Detox Kitchen).
8. Green Tea
Green tea is rich in antioxidants, particularly catechins, which have been shown to support immune function. It also contains amino acids like L-theanine, which can improve immune response and help with relaxation.
• How to Add It: Try replacing one or more of your usual cuppa with green tea, whip up some matcha pancakes or swap coffee for a matcha latté
• Why It Works: The antioxidants in green tea help protect cells from damage, while L-theanine may improve the production of infection-fighting cells.
Green tea’s immune-supporting properties make it a daily go-to for those looking to keep their defences strong, as highlighted by BBC Good Food (BBC Good Food).
Final Thoughts
Supporting your immune system with the right foods is one of the best ways to stay healthy year-round. By incorporating these nutrient-dense foods into your daily diet, you’re giving your body the tools it needs to stay strong and resilient.
For more tips on immunity, check out Dr. Jenna Macciochi’s full list of recommendations and Zoe’s insights into immunity for healthy ageing (Detox Kitchen, Zoe).
