10 foods to eat more of to boost your immune system

It’s cold, it’s damp, it’s dark, and all any of us want to do is feed ourselves something comforting and delicious. But not all warming foods are created equal. Just having pies, pasta and pumpkin spice lattes on rotation may feed the soul but it doesn’t scream nourishment as much as we wish it did. Eating well in the colder months can of course include some of these less healthy options, but winter dining should also be filling the nutritional gaps that can come with the weather, explains dietitian Nicola Ludlam-Raine. “Winter is a great time to embrace nourishing, comforting foods that support our health. With colder weather, shorter days and more seasonal bugs circulating, it’s particularly important to prioritise foods that support our immune system, gut health and energy levels. And the good news is that plenty of delicious, comforting foods offer nutritional benefits too!” Ahead are the recommendations of three dieticians on what we should be adding to our plates right now – including (thankfully) some of those more indulgent options. Shorts Oily fish “From October to March the sun in the UK isn’t strong enough for our skin to make vitamin D, and oily fish is one of the few foods that naturally contains it,” explains Priya Tew, registered dietitian. She recommends getting plenty of salmon, mackerel, sardines and trout. “You also get omega-3 fats from the oily fish for heart and brain health. Sardines on toast is a great winter lunch!” However she adds that that may not be enough – “the NHS advises everyone in the UK to consider a daily vitamin D supplement during these months”. Porridge oats Nicola Ludlam-Raine recommends the classic winter breakfast for both sustained energy and heart health. “Oats contain beta-glucan, a type of soluble fibre that has been shown to help lower cholesterol when consumed in sufficient amounts (3g daily). They also provide slow-releasing carbohydrates and fibre, helping to keep us feeling fuller for longer.” She recommends adding berries, nuts or seeds to a porridge made with milk or fortified soya milk. “A sprinkle of cinnamon makes it feel particularly comforting!” Beans “I stock up on different tins of beans, like black beans, kidney beans, and butter beans in winter because they are convenient and low-cost,” explains Dr Sammie Gill, Registered Dietitian and Senior Nutrition Scientist at the British Nutrition Foundation. “They are a good source of plant-based protein – typically providing around 10g per half tin. Protein supplies the amino acids needed to build antibodies and immune cells. They’re also high in fibre – typically between 8-12g per half tin which puts you well on your way to meeting the recommended daily fibre intake of 30g.” She adds that beans contain types of fibre that act as food for your gut microbiome, as well as important vitamins and minerals “that together, support a healthy immune system, including B vitamins, iron, zinc, potassium, and magnesium”. They are perfect to add to homemade or pre-packaged soup, casseroles, lasagne, chilli, and pasta bakes – all warming and comforting dishes for during the winter months. Cheese “Cheese sometimes gets an unfair reputation because of its saturated fat and salt content, but it’s also a valuable source of calcium, protein and vitamin B12,” Nicola says. “Calcium is particularly important for maintaining healthy bones, especially as we get older, while protein supports muscle maintenance and repair. A 30g portion of cheddar provides approximately 200mg of calcium, around a quarter of an adult’s daily requirement.” However, that doesn’t mean you can go mad on the stuff, unfortunately. “My advice is to enjoy cheese in sensible portions, perhaps grated over a homemade vegetable soup, added to a jacket potato or paired with wholegrain crackers and fruit,” she says. “Stronger-flavoured cheeses can be particularly useful because a little goes a long way.” Citrus fruits and kiwis “Oranges, satsumas, grapefruit and kiwis are particularly welcome during winter, when colds and respiratory infections are more common,” Nicola says. “They’re rich in vitamin C, which contributes to normal immune function and helps protect cells against oxidative stress. Vitamin C also supports collagen production and helps the body absorb iron from plant-based foods.” This doesn’t mean you will be prevented from catching anything, she adds, “but ensuring adequate intake supports normal immune function. Kiwis are particularly impressive nutritionally, with one fruit providing a substantial proportion of our daily vitamin C needs, alongside fibre”. Winter vegetables like brussel sprouts are a great source of fibre and vitamin C (Photo: imageBROKER/Tatiana Goskova/Getty Images) Green winter veg According to Nicola: “Winter vegetables deserve far more attention!” “Brussels sprouts, cabbage and kale are all members of the cruciferous vegetable family and provide fibre, vitamin C, folate and a range of beneficial plant compounds. They’re particularly useful during winter because they’re seasonal, affordable and versatile. “Fibre supports digestive health and helps nourish our beneficial gut bacteria, while vitamin C contributes to normal immune function.” She recommends roasting Brussels sprouts with olive oil and a little balsamic vinegar, adding kale to soups or stir-frying cabbage with garlic. Live yoghurt and kefir Gut health is important all year round and shouldn’t be forgotten come winter, Nicola says. “Live yoghurt and kefir can support our digestive and immune systems. They contain microorganisms produced during fermentation, and some products provide specific strains of beneficial bacteria (known as probiotics). Although the health effects depend on the strains and quantities present, these foods can be a nutritious addition to a balanced diet.” Plus, they provide protein and calcium, making them great for fullness, muscle health and bone health. “I love adding natural yoghurt to porridge, serving it with stewed winter fruit or using it as a creamy topping for soups and curries”, she adds. Walnuts and pumpkin seeds Another all-year-rounder that is particularly good for us in winter. “Walnuts provide plant-based omega-3 fats, while pumpkin seeds are particularly rich in magnesium and provide zinc, which contributes to normal immune function,” Nicola says. “Both offer protein, fibre and unsaturated fats, helping make meals and snacks more satisfying. Try sprinkling them over porridge, adding them to homemade granola or enjoying a small handful alongside some fruit.” Walnuts and pumpkin seeds are a healthy addition to many winter staples (Photo: Jecapix/Getty Images/iStockphoto) Root vegetables Another winter staple, root veg like carrots, parsnips, beetroot and sweet potato are a great source of micronutrients, says Dr Gill. “Carrots are known for being a rich source of beta-carotene – a carotenoid that the body easily converts to vitamin A. Vitamin A has several important functions, including immune function. For example, vitamin A can influence both innate and adaptive immunity and plays a key role in regulating immune defence. “Plus in recent years, the pigments – called betacyanins and betaxanthins – found in beetroot have gained attention for their health-promoting potential. Evidence suggests these pigments might help reduce inflammation and have potential in metabolic health, including glycaemic control, management of cholesterol levels, and blood pressure.” Hot chocolate And the really good news – cocoa powder is not just behind your favourite winter drinks and treats. It also has health benefits, explains Dr Gill. “Unsweetened, 100 per cent cocoa powder [and 70 percent+ dark chocolate] are rich sources of polyphenols, specifically flavonols. Polyphenols are a large group of compounds with health-protective properties found naturally in plant-based foods.” While fibre is well known as the primary food for gut microbes, polyphenols are gaining recognition as another important food source for gut microbes, she explains. “It’s thought 90-95 per cent of polyphenols make their way through your gut and are fermented by the gut microbiome in the large intestine. In return, they release a variety of compounds that the body can utilise to support health.” Priya adds that “dark chocolate gives you magnesium, iron and plant compounds called flavanols that are linked to heart health. A proper hot chocolate made with milk brings calcium and iodine too. And let’s be honest, the comfort counts”.