Eat well for... immunity
Dr Chintal Patel explains how choosing foods for their beneficial effect on your digestion can support your immune system
The immune system is a complex network throughout your body that not only defends against infections like bacteria and viruses but also regulates inflammation, repairs cells and performs many other essential functions. Although no single food or diet can boost immunity on its own, what you put on your plate can significantly impact your immune health. The body requires a range of nutrients to keep the immune system functioning optimally. Fortunately, a balanced, varied diet, as outlined below, provides most of these nutrients. One key exception is vitamin D – actually a hormone that our bodies produce through sunlight exposure – which plays an important role in immune function. In the UK between October and March, sunlight levels aren’t sufficient to produce adequate vitamin D, so a daily 10mcg supplement is recommended. If you don’t spend much time outdoors or cover up your skin, consider taking this supplement year-round.
Dietary requirements
A strong immune system requires a variety of nutrients. Vitamins A, B6, B12, C and D, as well as copper, folate, iron, selenium and zinc, all play essential roles in supporting immune function. Given that much of your immune system is housed in your gut, maintaining a healthy and diverse gut microbiome is crucial for optimal immunity. Here are a few tips:
Feed your gut
Include more prebiotic-rich food like fruit, vegetables, legumes, beans, wholegrains and fermented foods (such as kimchi, sauerkraut and kefir). These support the growth of beneficial bacteria that are key to immune function.
Eat the rainbow
The more colourful fruits and vegetables you eat, the more antioxidants, vitamins and minerals you provide your body, which helps protect against oxidative stress, reduce inflammation and support immune cell function.
Nuts & seeds
These are excellent sources of zinc and selenium, important for maintaining a robust immune system.
Good quality fats
Omega-3 fatty acids found in oily fish (like mackerel, trout and salmon) as well as plant-based sources like flaxseeds, chia seeds and walnuts help reduce inflammation and support immune function.
Herbs & spices
Add herbs like garlic, ginger and turmeric to your meals. These are rich in anti-inflammatory compounds and phytonutrients, such as curcumin in turmeric, which help modulate immune responses.
Foods to limit
Reduce ultra-processed foods (UPFs)
Studies show that diets high in UPFs can weaken immunity due to a lack of essential nutrients. UPFs are also often low in fibre, which can negatively affect the gut-immune connection. Wherever possible, try to cook from scratch using minimally processed foods.
Reduce sugar
High-sugar foods can suppress immune function by promoting inflammation and affecting white blood cell activity, weakening the body’s ability to fight infections. Try a simple switch like swapping sugary drinks for water or herbal teas.
What else can I do?
Get vaccinated
Check with your doctor to ensure you’re up to date on all recommended vaccines. Vaccines train your body to produce antibodies that protect against specific diseases, making them one of the most effective ways to prevent infections.
Go for a walk
A brisk 20-minute walk outside each day boosts blood flow, stimulates your lymphatic system and helps mobilise immune cells. A walk in nature can also reduce stress, a known factor in immune suppression.
Sleep well
Our immune system works hard and restores itself during sleep, so getting quality rest is essential for immune health. Aim for 7-8 hours of sleep each night to help your body recharge and maintain a strong immune defence system.
Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our newest regular contributor. She has a passion for nutrition and lifestyle medicine and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
