There is no denying that the flu virus is doing the rounds. I think most of us know someone who has been affected over the last few weeks with this latest seasonal virus.
Good nutrition could play an important role in helping to build your defences, so that even if you do get hit with the dreaded virus, you may be more likely to recover a little quicker.
Here are some ideas to help feed your immune system.
Read more: 9 essential tips to boost your immune system for winter: Nutrition and supplements to stay healthy
1. Eat enough kcals
It seems that low calorie January resolutions may not be the best option for supporting a healthy immune system. Calorie restriction has been associated with impaired immune function, which could make it harder for your body to fend off viruses.
Of course, the balance of macronutrients that make up your total overall calorie intake will make a difference to how robust your immune system will be. We need a decent and steady supply of protein at each meal for white blood cell function and a healthy balance of essential omega 3 and 6 fats from foods like oily fish, nuts and seeds will ensure adequate anti-inflammatory fats in our diet.
Make the swap to better sources of calories, rather than calorie restriction, could have benefits for both your immune system and your waistline.
Read more: New year, new attitude to dieting - 10 ways to improve your diet in 2025
Make the swap to better sources of calories, rather than calorie restriction, could have benefits for both your immune system and your waistline
2. Don’t overdo the sugar.
Too much sugar is bad news for your immune system. It is likely to downgrade the response of neutrophils and phagocytes, two types of white blood cells that help defend you against infection. Sugar drives inflammation and impairs our immune response.
If you are just back to work after the festive break, you are probably eating less sugar than you were a week or so ago, but keep an eye on hidden sugars and make slightly healthier choices to reduce the sugar load and support immunity.
Here are some suggestions to help you cut the sugar load:
- Choose a lower sugar breakfast cereal, or have porridge for breakfast
- Choose 70-85% chocolate instead of milk chocolate
- Swap your flavoured yoghurt to natural yoghurt
- Swap jaffa cakes to digestive biscuits…
- Or even better, try oatcakes with no-added-sugar almond or peanut butter
- Cut fizzy drinks and fruit juice
- Swap sweet-and-sour, or sweet chilli sauce to soy sauce or sriracha
Read more: The best ways to boost your immune system as cold temperatures hit
3. Feed your immune system
A robust immune system relies a daily supply of all the essential nutrients, and although there is no such thing as a superfood that will keep you fit and healthy, you can improve your defences by making sure you have the building blocks in your diet every day:
- Enough protein. White blood cells require a steady supply of protein for the efficient functioning. Include a palm-sized portion of protein at each meal for best effects. Meat, fish, nuts and seeds, Greek or natural yoghurt, cottage cheese, beans and lentils are all good sources.
- Anti-inflammatory fats. Aim to have oily fish a couple of times a week (salmon, mackerel, trout, sardines) and add a handful of nuts and seeds to your daily diet.
- Colourful fruit and vegetables contain a whole range of antioxidants that are important for the function of your immune systems. Eat one or two extra portions a day during cold and flu season, and do your best to choose local and seasonal produce, as that is likely to be higher in vitamin C and other antioxidants that your immune system relies on. Some of the best of the season include beetroot, cabbage, broccoli, onions, leeks, carrots, cavelo nero.
- Get spicy. Turmeric, ginger and garlic are the superheroes found in your spice rack for immune support.
- Don’t forget your supplements. For a little extra support, you may find it useful to take some extra vitamin C along with your daily vitamin D and a decent multivitamin at this time of year. If you do get hit with the lurgy, then elderberry with vitamin C and zinc has been shown to help reduce severity and duration of cold and flu symptoms, so it is worth adding to your first aid kit.
