Immune-supporting serves

Most people only think about their immune system when they feel that first scratchy throat or tell-tale sniffle. But by the time a cold is brewing, your immune system is already working overtime. While good nutrition won’t prevent every cold or virus, it can help your immune system function at its best – and may help you fight off infections more effectively. The key? Supporting your immunity every day, not just when you’re already unwell.

​It's not just about vitamin C

Vitamin C gets all the attention when we talk about immunity, but your immune system is far more complex and relies on many different nutrients to function properly. Some of the most important include:

• Folate: Leafy greens, kale, broccoli and spinach

• Iron: Lentils, quinoa, red meat, nuts and seeds 

• Selenium: Brazil nuts, eggs, and fish including sardines, mackerel, prawns and haddock

• Vitamin A: Liver, cheese and eggs

• Vitamin B6: Lentils, chickpeas, nuts, beef, chicken and turkey

• Vitamin B12: Mussels, sardines, eggs, salmon, beef and marmite

• Vitamin D: Eggs and oily fish including salmon and mackerel. Most of our vitamin D comes from sunlight, not food, and in the UK, from September to May, the sun simply isn’t strong enough for your skin to produce adequate levels. That’s why national health guidelines recommend a daily vitamin D supplement during the autumn and winter months to support immunity, bones, and overall health. 

• Zinc: Beef, lamb, nuts and seeds.

• Protein: Tofu, beans, lentils, meat, poultry, eggs, cheese and yoghurt.

• These nutrients play roles in producing immune cells,supporting antioxidant defences, helping tissues heal, and enabling your body to respond to pathogens quickly and effectively. The best way to get these nutrients is through a balanced, varied diet rich in fruits, vegetables, wholegrains, nuts, seeds, pulses and lean proteins. A colourful plate usually means a nutrient-packed one.

Do we need to feed a cold?

We’re all heard the saying 'feed a cold, starve a fever', and surprisingly, there’s some truth to it. Here’s why:

• Poor nutrition weakens immunity: A lack of essential nutrients reduces your body’s ability to defend itself, making infections more likely and recovery slower.

• Fighting infection increases your energy needs: When you’re unwell, your metabolism ramps up, and your body needs more energy, more protein, and more micronutrients to power the immune response. That’s why you might feel hungrier than usual when you’re sick.

• Eating warms your body from the inside: Digesting food raises your core temperature (this is called the thermic effect of food). A slightly higher body temperature helps your immune system work more effectively and may even help inhibit viruses and bacteria. So, while you don’t need to overeat when you’re ill, listening to your hunger and nourishing your body absolutely supports recovery.

The takeaway

• You can’t avoid every cold – and you shouldn’t try to micromanage your immune system. But what you can do is give it the consistent fuel it needs to perform at its best.

• Eat a balanced, colourful diet

• Prioritise protein

• Take a vitamin D supplement in autumn and winter

• Nourish your body when you’re unwell – don't restrict food

• Small, everyday habits can make a big difference in how resilient you feel all year round