How to support your immunity: Healthy Diet Plan January 2019

Discover how diet and lifestyle can help support the immune system and how BBC Good Food's Healthy Diet Plans may help you get all the nutrients you need.

Healthy Diet Plan January 2019

If you're keen to stay free from coughs and colds, it's difficult to know how best to protect yourself. Does it really help to stock up on super-strength vitamins? What about all the old wives' tales about bizarre food concoctions that are said to ward-off symptoms?

The truth is that the natural function of a healthy immune system is the best defence against the common cold. While it's no guarantee that you won't succumb to sniffles or a sore throat, eating a balanced and varied diet that includes plenty of fruit and veg will ensure you're getting all the vital micronutrients that your immune system needs to work effectively.

Our Healthy Diet Plans are designed to help support your immune system by giving you five of your five-a-day (or even more), plus the nutrients that you need daily. If you haven't already, sign up today to receive free online access to the plan.

We asked nutritionist Kerry Torrens for her three top tips to support the natural function of the immune system, plus how the recipes from our latest Healthy Diet Plan can help you achieve your goal.

3 tips for supporting your immune system

1. Top up your vitamin D

A fish stew with rice

It's less of a concern when the sun's out, but during colder months, levels of vitamin D (the ‘sunshine vitamin’) are likely to be low. This vitamin is important for immune function, so try to include food sources regularly in your diet. Useful options include eggs, mushrooms and oily fish like salmon – try the recipes in our latest 7-day Healthy Diet Plan, including a flavour-packed fish stew. Read more about why we need vitamin D.

2. Eat onions and garlic

Roast root vegetables with chickpeas

Onions, garlic and chives not only add flavour to dishes, they also contain potent oils that have anti-microbial properties. The health benefits of onions and garlic make them a great addition to a balanced diet. We've included these ingredients throughout our Healthy Diet Plan recipes to add a delicious flavour boost.

3. Choose nourishing foods

Aubergine curry with raita

There is some evidence to suggest that a diet with too many calories and refined sugar can impair the immune system – yet another reason to limit your intake of sugar, alcohol and refined (white) carbs. All our Healthy Diet Plan recipes steer clear of refined, processed products and instead focus on nourishing ingredients, healthy fats, lean proteins and slow-release, complex carbohydrates.

Enjoyed this? Get more health tips...

Sign up for our free Healthy Diet Plan for January 2019
How to prevent a cold
How to get rid of a cold
All our free Healthy Diet Plans

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Any healthy diet plan featured by BBC Good Food is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. 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.

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
Be the first to comment...We'd love to hear how you got on with this recipe. Did you like it? Would you recommend others give it a try?
Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.