Autumn is officially here, and while we might enjoy the return of colourful leaves, the cooler weather usually brings with it colds and flus. To help prevent against a bout of bed rest, here’s our top pick of immunity-boosting foods.
It’s that time of year again — the leaves are falling, the temperature’s dropping and everyone’s getting ill.
Autumn is rife for colds and flu but, rather than accept them as a seasonal inevitability, there are ways to boost your immune system and prevent the sniffles.
Here, L360 shares the best foods to get your immune system fighting fit, just in time for flu season.
What are the best foods to support immunity?
Red peppers
I always thought oranges were the undisputed champions of vitamin C, but it turns out one red pepper has over double the amount compared to one orange. And, according to GP and CEO of HarleyDoc, Dr Tony Banerjee, they’re brilliant for your immune system.
“Vitamin C is an antioxidant that supports white blood cell production,” Dr Tony explains. “It can help wounds heal and enhance iron absorption.”
Red peppers are also easy to incorporate into your diet — not only through recipes like shakshuka and muhammara (a Middle Eastern walnut and roasted red pepper dip), but by finely chopping it and adding it to all sorts of meals like soup, salads or ragu (just don’t tell the Italians).
Read more: Why are we at risk of a scurvy resurgence?
Kiwi fruit
Like many citrus fruits, kiwis are bursting with vitamin C. In fact, you only need between one and two per day to hit your daily recommended amount (75mg for women and 90mg for men).
If you’re looking to really maximise your vitamin gains, be sure to eat the nutrient-dense fuzzy skin, too.
Not a fan of the hairiness? Slice your kiwis finely and add to a feta salad to make it more palatable.
Read more: 7 wellness shot recipes for boosted energy, immunity, and gut health
Eggs
The protein-rich egg white usually hogs the eggy limelight, but the yolk is actually the most nutritionally dense part, and it’s where you’ll find the all-important vitamin D.
“Vitamin D regulates immune cell activity, lowers the risk of respiratory infections and modulates inflammation,” says Dr Tony.
The exact amount of vitamin D in an egg yolk varies depending on its size and the richness of the yolk, but expect between 5-10% of your daily vitamin D requirement in one egg.
Oily fish
Some of the most easily available types of oily fish are salmon, mackerel and sardines, but whichever is your favourite, they’re all brimming with vitamin D.
According to NHS guidelines, everyone should aim to eat at least two portions of fish per week, one of which should be oily.
Although fish is a fantastic source of this crucial immunity-boosting vitamin, sunlight remains one of the best, so it’s worth taking a supplement during the winter months to ensure you reach your body’s vitamin D requirement.
Chickpeas
As well as a good source of fibre, chickpeas are high in zinc. And, according to nutritional therapist and founder of Freya Clinic, Angela Ferguson, it’s vital for more than just one thing.
“Zinc helps with wound healing, antibody production and even reducing the duration of colds,” Angela explains.
There’s roughly 1.5mg of zinc per 100g of chickpeas, so just half a tin provides around 45% of a woman’s daily zinc requirement and about 30% of men’s.
They’re also super easy to add to your diet — just throw them into a tray of roasted vegetables, add them to curries or put a big dollop of homemade hummus onto your salads.
Read more: You’re probably not eating enough fibre — here’s why you need more
Oysters
Surprisingly, oysters contain by far the most zinc of any food, with up to 88mg per 100g.
This is over 12 times the daily requirement for women and nine times for men, which means that you won’t have to eat many to hit your target, which — if you’re anything like me — will come as a relief. The less said about the briny slime the better.
Read more: This is what you should be eating at each stage of your menstrual cycle, according to the experts
Liver
Vitamin A is another immunity powerhouse — it supports T cells, a type of white blood cell that identifies and tackles pathogens.
Men and women need 700 µg (micrograms) and 600 µg of vitamin A respectively per day, and liver is by far the densest source of this nutrient out there, with roughly 5,000 µg per 100g.
In fact, it’s recommended to only eat liver once a week at most, and pregnant women should avoid it entirely as excess vitamin A can be harmful to foetuses.
Liver is also “one of the richest sources of natural vitamin D”, according to Angela, making it a total immunity-boosting superfood.
Sweet potato
If offal isn’t your thing, sweet potatoes are a great source of vegan vitamin A. They, like many orange and yellow foods, are rich in carotenoids — a pigment that the body converts into vitamin A. This means many fruits and vegetables of that colour (mangoes, apricots and carrots) are also good sources of this powerful nutrient.
Sweet potato is another easy addition to your diet, making a brilliant side to most meals and even tasting great in sweet potato brownies.
Read more: Chefs share delicious salad recipes
Wider benefits of a strong immune system
Beyond protecting us from illnesses and infections, a healthy immune system has many more positive effects on our health.
According to Dr Tony, it can lead to everything from better skin to increased longevity, improved sleep and greater cognitive performance.
Angela also confirms that strong immunity “improves energy levels by reducing chronic inflammation, which often drains vitality.”
So, to help you fight off seasonal colds and flu, as well as support your overall health and wellbeing, be sure to add these immunity-supporting powerhouses to your shopping list. But good luck with the oysters.
Feature image: Freepik
