6 foods can 'naturally strengthen' the immune system to fight off cold and flu

As winter draws closer and the risk of cold and flu rises, even simple daily habits can impact overall health and resilience. Nutrition experts have advised that incorporating key foods into daily meals can naturally strengthen the immune system, helping everyone stay protected and well during the winter.

Nutritionists from Ski Famille, a catered ski chalet company, have shared insights into six foods that can help boost the body’s immune system naturally. Sophia Moore, a nutritionist at Ski Famille said: "Your immune system is your body’s best line of defence, and supporting it through nutrition is not only effective but sustainable.

"Simple changes, like integrating more powerful foods into your meals, can help your body stay strong and resilient throughout the year. We often overlook hydration and its role in immune health, so ensuring you drink enough water daily is crucial for optimal body function."

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Sophia added: "Alongside eating well, I always recommend getting outside for fresh air, even in colder months. Sunlight, even limited, can boost vitamin D levels, which are essential for immunity. Pairing healthy food choices with habits like reducing stress and prioritizing good-quality sleep creates a comprehensive approach to health."

Immune-boosting foods

Citrus fruits

Fruits rich in vitamin C, such as oranges, grapefruits, lemons, and limes, are well-known for bolstering white blood cell production, which is crucial for fighting infections.

Eating citrus daily can steadily boost the body’s immune functions.

Garlic

More than a flavourful addition, garlic contains allicin, a compound with immune-enhancing properties that help combat colds and other illnesses. Adding garlic to soups and stews can contribute to long-term health benefits.

Ginger

Ginger is packed with anti-inflammatory properties and antioxidants. It is effective in reducing inflammation and enhancing the body's defence mechanisms.

It is versatile and can be added to tea, soup, or smoothies for a warming, health-boosting effect.

Almonds

High in vitamin E, almonds complement vitamin C by functioning as antioxidants, helping maintain a robust immune response. Swapping out snacks for nutrient-rich options like almonds can strengthen overall health.

Spinach

This leafy green is loaded with vitamin C, antioxidants, and beta-carotene, which can increase the infection-fighting capacity of immune systems. Lightly cooking spinach helps retain its nutrients while making them easier to absorb.

Yoghurt

Natural yoghurts with live cultures can stimulate the immune system to help fend off diseases. They’re also a great source of vitamin D, which is vital for immune regulation, especially during winter when sunlight exposure is limited.